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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 184.6
  • Total Fat: 4.4 g
  • Cholesterol: 0.0 mg
  • Sodium: 99.8 mg
  • Total Carbs: 32.3 g
  • Dietary Fiber: 4.3 g
  • Protein: 5.4 g

View full nutritional breakdown of Millet and Quinoa Pilaf calories by ingredient
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Millet and Quinoa Pilaf

Submitted by: PATTK1220

Introduction

This recipe is based on "Baked Grains Pilaf" in The Eat-Clean Diet Recharged by Tosca Reno (Robert Kennedy Publishing, 2009), p. 353. The original recipe is baked. I found it cooks much faster on the stovetop.

TIP: Wash millet and quinoa well before use by placing them in a fine mesh sieve and rinsing them under running water until the water runs clear. PKs note: Dont wash them together. Use your hands when washing the quinoa to be sure the salponin is removed . A short soak/wash in a bowl before putting the seeds in a sieve speeds up the process.
This recipe is based on "Baked Grains Pilaf" in The Eat-Clean Diet Recharged by Tosca Reno (Robert Kennedy Publishing, 2009), p. 353. The original recipe is baked. I found it cooks much faster on the stovetop.

TIP: Wash millet and quinoa well before use by placing them in a fine mesh sieve and rinsing them under running water until the water runs clear. PKs note: Dont wash them together. Use your hands when washing the quinoa to be sure the salponin is removed . A short soak/wash in a bowl before putting the seeds in a sieve speeds up the process.

Number of Servings: 6

Ingredients

    1 Tbsp canola oil
    1 onion, peeled and finely chopped
    2 garlic cloves, minced or pressed
    1 medium carrot, peeled and finely chopped
    3 stalks celery, finely chopped
    C finely chopped bell pepper (any color)
    1.5 C corn kernels, thawed if using frozen corn (or use other vegetables like peas or baby lima beans; if you use larger vegetables, cut them into a small dice before adding)
    C millet, rinsed well
    C quinoa, rinsed well
    3 C low sodium vegetable stock (I use Pacific Low Sodium Vegetable Broth), may substitute chicken broth if you prefer
    Lacinato kale - about 1/2 pound cut in chiffonade (optional)

Tips

Yield: 6 generous 1/2 cup servings


Directions

1.. Place oil in a lidded dutch oven and heat. Add onion and cook until soft; then add garlic and cook fragrant but not brown. Add celery, pepper, and carrot; saute until soft. Add corn. Stir mixture well.
2. Add washed grains and stir. Add stock and kale. Bring to a rolling boil. Reduce heat to low.
3.Cover with tight fitting lid, and cook over low heat for 20 minutes or until millet and quinoa are tender.
4. Fluff the cooked dish with a fork before serving.





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