Grains and vegetables unite! Quinoa, broccoli and sun-dried tomatoes come together in this simple side dish.
Italian Broccoli and Quinoa Pilaf
- Prep Time 15 min
- Total 30 min
- Servings 6
- Ingredients 10
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
Instructions
-
Step1In 3-quart saucepan, heat oil over medium heat. Add onion and garlic; cook about 2 minutes or until onion is crisp-tender, stirring occasionally.
-
Step2Add 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.
-
Step3To serve, sprinkle with Parmesan cheese.
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
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