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Italian Broccoli and Quinoa Pilaf

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Italian Broccoli and Quinoa Pilaf
  • Prep 15 min
  • Total 30 min
  • Servings 6
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Grains and vegetables unite! Quinoa, broccoli and sun-dried tomatoes come together in this simple side dish.
Updated Sep 20, 2016

Ingredients

  • 1 tablespoon olive oil
  • 1/4 cup finely chopped onion
  • 2 cloves garlic, finely chopped
  • 1 cup uncooked quinoa, well rinsed, drained
  • 1/4 cup julienne-cut sun-dried tomatoes (not oil-packed)
  • 1/2 teaspoon dried oregano leaves
  • 1/4 teaspoon salt
  • 2 cups water
  • 2 cups frozen broccoli florets
  • Shredded fresh Parmesan cheese, if desired

Steps

  • 1
    In 3-quart saucepan, heat oil over medium heat. Add onion and garlic; cook about 2 minutes or until onion is crisp-tender, stirring occasionally.
  • 2
    Add quinoa, sun-dried tomatoes, oregano, salt and water. Heat to boiling. Cover; reduce heat. Simmer 8 minutes. Uncover; stir in broccoli. Cover; cook 7 to 8 minutes longer or until broccoli and quinoa are tender.
  • 3
    To serve, sprinkle with Parmesan cheese.

Tips from the Betty Crocker Kitchens

  • tip 1
    Qunioa, an ancient grain is indeed a whole grain. Eating at least 3 servings of whole grain daily may help reduce blood cholesterol.

Nutrition

140 Calories, 4g Total Fat, 5g Protein, 22g Total Carbohydrate, 3g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
140
Calories from Fat
35
Total Fat
4g
6%
Saturated Fat
1/2g
3%
Trans Fat
0g
Cholesterol
0mg
0%
Sodium
160mg
7%
Potassium
320mg
9%
Total Carbohydrate
22g
7%
Dietary Fiber
3g
12%
Sugars
3g
Protein
5g
% Daily Value*:
Vitamin A
0%
0%
Vitamin C
10%
10%
Calcium
2%
2%
Iron
8%
8%
Exchanges:
1 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choice
1 1/2
*Percent Daily Values are based on a 2,000 calorie diet.
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