Harvest Quinoa Pilaf
We adapted this vibrant side dish from a similar recipe for Three-Grain Pilaf with Dried Apricots & Cherries which appeared in USA Weekend in 2005. Quinoa (“keen-wah”) is highly appreciated for its nutritional value, as its protein content is very high (14% by mass) and is source of complete protein. It is a good source of dietary fiber and phosphorus and is high in magnesium and iron. Quinoa is also a source of calcium, useful for vegans and those who are lactose intolerant. Quinoa is gluten-free and considered easy to digest. Because of all these characteristics, quinoa is being considered a possible crop in NASA’s Controlled Ecological Life Support System for long-duration human occupied spaceflights.
Servings: 4 Servings
Calories: 174kcal
We adapted this recipe from a similar recipe for Three-Grain Pilaf with Dried Apricots & Cherries, and made this a holiday favorite side dish.
Ingredients
- ¼ cup dried cranberries (reduced sugar)
- ¼ cup raisins
- ½ cup apple juice or cider
- 1 small onion - chopped
- 3 cups vegetable broth or water
- ⅓ cup quinoa
- ⅓ cup bulgur wheat
- ⅓ cup black japonica rice - optional (increase grains otherwise)
- 1 cup black beans - cooked, drained and rinsed if using canned
- 1 small avocado - cubed
- 1 small mango - cubed
- 1 cup arugula - torn
- ½ cup pumpkin seeds - toasted
Instructions
- Combine cranberries and raisins with the apple juice in a small pan.
- Cover and bring to a boil. Immediately reduce heat and simmer gently for about 10 minutes. Set fruit aside, in the juices.
- Sauté the onion in a little broth or water. Add the rice, bulgur and quinoa and sauté for about 4 minutes. Add the vegetable broth and stir in the cooked cranberries and raisins, and drained and well-rinsed black beans,
- Transfer to a baking dish with a cover.
- Bake in a 350 oven for about 35-40 minutes.
- Remove from oven (make sure most of the liquid has been absorbed).
- Let sit for 5 - 10 minutes.
- Just before serving, toss with torn arugula, cubed mango, avocado, and pumpkin seeds. Serve immediately.
Spa Index Kitchen Notes
If you don't have fresh mango, we really like this dish with diced dried apricots as well.
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Nutrition
Serving: 1 Serving | Calories: 174 kcal (9%) | Carbohydrates: 37 g (12%) | Protein: 4 g (8%) | Fat: 1.5 g (2%) | Fiber: 3 g (13%) | Vitamin A: 800 IU (16%) | Vitamin C: 14.9 mg (18%) | Iron: 1.1 mg (6%)
This was EXCELLENT. I used quinoa and bulgrr, skipped the rice, and skipped the arugula. I used Tamari Pumpkin Seeds!