carrot tomato and spinach quinoa pilaf

Author of this recipe: Trish Beliard

Delicious carrot tomato & spinach quinoa pilaf! Nutrient-packed, vegan, gluten-free, perfect side or main dish. #quinoarecipe #vegetarianmeal

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Ingredients

• - Quinoa (main ingredient)
• - Fresh Carrots (vegetables)
• - Cherry Tomatoes (fresh, sweet tomatoes)
• - Spinach Leaves (green leafy vegetables)
• - Onion (for flavor enhancement)
• - Garlic Cloves (optional, for added depth of flavor)
• - Olive Oil (healthy cooking oil)
• - Vegetable Broth (plant-based broth) or Chicken Broth (meat-based broth)
• - Salt (to taste)
• - Black Pepper (seasoning)
• - Fresh Mint (optional, for garnish and additional aroma)
• - Turmeric Powder (for color and anti-inflammatory benefits)
• - Cumin Seeds (spice for flavor)
• *Keywords optimized for search engines: quinoa pilaf recipe, carrot tomato spinach pilaf, healthy grain dish, vegetarian quinoa side, whole grains, nutritious vegetarian meal, quinoa with vegetables, organic ingredients

Steps

1. ### Carrot Tomato Spinach Quinoa Pilaf Recipe: A Healthy Meal Idea
3. #### Ingredients:
4. - 1 cup quinoa (uncooked)
5. - 2 cups vegetable broth or water
6. - 2 large carrots, peeled and grated
7. - 2 medium tomatoes, diced
8. - 2 cups fresh spinach leaves, washed and roughly chopped
9. - 1/2 teaspoon ground cumin
10. - Salt and pepper to taste
11. - Optional: 1 tablespoon olive oil
13. #### Equipment:
14. - Medium saucepan with lid
15. - Whisk or fork
16. - Measuring cups and spoons
17. - Knife (optional for chopping)
19. ### Step-by-Step Guide:
21. #### Step 1: Prepare Ingredients
22. - **Peeling Carrots**: Use a vegetable peeler to remove the outer layer of carrots, ensuring you have smooth pieces ready.
23. - **Dicing Tomatoes**: Slice tomatoes into small cubes. If using cherry tomatoes, simply halve them.
24. - **Chopping Spinach**: Rinse spinach thoroughly and chop it finely.
26. #### Step 2: Cook Quinoa
27. 1. **Rinse Quinoa**: Place the quinoa in a fine-mesh sieve and rinse under cold water for about 30 seconds to remove any saponins, which can make the quinoa taste soapy.
28. 2. **Combine Ingredients**: In a medium saucepan, combine the rinsed quinoa with vegetable broth or water and bring it to a boil over high heat.
29. 3. **Simmer Quinoa**: Once boiling, reduce the heat to low, cover the pan, and let it simmer for about 15 minutes, or until all liquid is absorbed.
31. #### Step 3: Cook Vegetables
32. - If using olive oil, lightly coat the saucepan with a thin layer before adding any vegetables.
33. - Add grated carrots and diced tomatoes to the saucepan. Season with ground cumin, salt, and pepper.
34. - Stir well and cover the pan. Cook over medium heat for about 10 minutes or until the vegetables are soft.
36. #### Step 4: Combine Quinoa and Vegetables
37. 1. **Fluff Quinoa**: Once the quinoa is fully cooked, use a fork to fluff it up gently in the saucepan.
38. 2. **Add Spinach**: Turn off the heat and add chopped spinach to the pan. Stir until the spinach wilts.
40. #### Step 5: Serve
41. - Taste and adjust seasoning if needed.
42. - Transfer the pilaf to a serving dish or individual bowls.
43. - Garnish with fresh herbs like parsley for an extra touch of freshness.
45. ### Tips and Variations:
46. - **Substitute Broth**: Use chicken broth for added flavor, or coconut milk for a creamy version.
47. - **Add Protein**: Consider adding grilled chicken, chickpeas, or tofu to make it more filling.
48. - **Store Leftovers**: Store any leftovers in an airtight container in the refrigerator and consume within 3 days.
50. ### Conclusion
51. This Carrot Tomato Spinach Quinoa Pilaf recipe is not only nutritious but also packed with flavor. It’s perfect for a quick weeknight dinner or as part of a healthy lunch box. Enjoy your meal!
53. #### SEO Keywords:
54. - Carrot tomato quinoa pilaf
55. - Healthy quinoa recipes
56. - Spinach quinoa dish
57. - Vegetable quinoa side
59. By following these steps, you can prepare a delicious and nutritious meal that is both satisfying and easy to make at home!

Relevante Seiten

• carrot tomato and spinach quinoa pilaf