dish
Quinoa Fennel Pilaf

8
Serves
109
Calories
12
Nutrients
11
Vitamins

Ingredients

1 cup quinoa
1/2 small white onion , finely chopped
1 small fennel bulb , trimmed, cored and cut into 1/4" dice
1 tablespoon unsalted butter
1 1/2 cups water

Cooking Instructions

1. Rinse the quinoa in a bowl in at least 5 changes of water, rubbing the grains and letting them settle before pouring off the water, until the water runs clear. Drain in a fine sieve.

2. Cook the onion, celery, carrot and fennel in butter in a 3 quart heavy saucepan over medium heat, stirring occasionally, until the onion is softened, about 5 minutes.

3. Add the quinoa and sauté over medium-high heat, stirring, until lightly toasted, 2 to 3 minutes. Add water, salt and pepper to taste and cook over medium-low heat, covered, until the quinoa is tender and the liquid is absorbed, 12 to 15 minutes.

Serving Size: about 3/4 cup

Nutrition Information

Number of Servings: 8
Calories
109
Protein
3 g
Total Carbohydrate
19 g
Dietary Fiber
3 g
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar
1 g
Total Fat
3 g
Saturated Fat
1 g
Monounsaturated Fat
0 g
Polyunsaturated Fat
1 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
4 mg
Omega-3 Fatty Acid
0 g
Omega-6 Fatty Acid
0 g
Percent Calories from Protein
12 %
Percent Calories from Carbohydrate
66 %
Percent Calories from Fat
21 %
Vitamin A
270 IU
Vitamin B1- Thiamin
0 mg
Vitamin B2 - Riboflavin
0 mg
Vitamin B3 - Niacin
1 mg
Vitamin B6
0 mg
Vitamin B12
0 mcg
Biotin
0 mcg
Vitamin C
5 mg
Vitamin D
0 IU
Folate
21 mcg
Vitamin E
1 IU
Vitamin K
0 mcg
Pantothenic Acid
0 mg
Calcium
34 mg
Iron
2 mg
Phosphorus
107 mg
Potassium
337 mg
Sodium
27 mg
Zinc
1 mg