Gluten free Quinoa Vegetable Pilau | Healthy, Vegan Family Dinner
Total Carbohydrates 32g | Dietary Fibre 10g
Inspired by the traditional rice pilau, this enticing and super-healthy gluten free quinoa vegetable pilau or “qui-lau” is bursting with flavour and so simple to pull off. Infused with the aroma of cumin, coriander and garam masala, this recipe is one you will want to add to your repertoire.
Servings Prep Time
5people 10minutes
Cook Time
20minutes
Servings Prep Time
5people 10minutes
Cook Time
20minutes
Ingredients
Instructions
  1. Wash and trim ends of green beans. Add water and beans to small pan. Cover and steam on medium/high heat for 5 minutes
  2. Drain and rinse canned beans and set aside
  3. Wash and dice tomatoes, pepper and chilli in small pieces and set aside
  4. Wash quinoa thoroughly several times, drain and set aside
  5. Wash and finely chop cilantro and set aside
  6. Peel and chop onion and crush garlic. Heat oil in large pan, fry onion and garlic on medium heat until golden
  7. Add tomatoes, pepper, chilli and cook on high heat for 5 minutes, stirring continuously
  8. Add salt and dry spices. Mix well
  9. Stir in green beans, black beans, quinoa and stock. Bring to boil on high heat
  10. Reduce to a simmer, cover and cook for 10-15 mins, until quinoa is soft and fluffy
  11. Add lime juice and garnish with cilantro
Nutrition Facts
Gluten free Quinoa Vegetable Pilau | Healthy, Vegan Family Dinner
Amount Per Serving
Calories 224 Calories from Fat 63
% Daily Value*
Total Fat 7g 11%
Saturated Fat 1g 5%
Polyunsaturated Fat 1g
Monounsaturated Fat 5g
Sodium 1091mg 45%
Potassium 604mg 17%
Total Carbohydrates 32g 11%
Dietary Fiber 10g 40%
Sugars 2g
Protein 9g 18%
Vitamin A 46%
Vitamin C 115%
Calcium 8%
Iron 21%
* Percent Daily Values are based on a 2000 calorie diet.