Mediterranean Quinoa Pilaf
Recipe

Mediterranean Quinoa Pilaf

Recipe Mediterranean Quinoa Pilaf
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recipes / Mediterranean Quinoa Pilaf
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Cost per Serving: $1.89
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Active Time: 5 minutes
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Total Time: 30 minutes
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Serves: 4

About This Recipe

Ingredients & Prep Special Diets Benefits Nutrition & Macros
Ingredients & Prep
Ingredients
Preparation
1

In a small saucepan, combine broth, quinoa, salt, pepper, garlic powder and olive oil.

2

Stir in lemon zest and cover. Simmer until water is absorbed, about 15 to 20 minutes. Turn off heat.

3

Add tomato, artichokes, onion and olives, mix well to combine.

4

Serve.

Special diets
  • Gluten-Free Diet
  • Gluten-Free/Dairy-Free Diet
  • Grain-Free Diet
  • Low Starch Diet
  • Paleo Diet (Light)
  • Pescetarian Diet
  • Primal Diet
  • Vegetarian Diet
Benefits
Excellent Source of
  • Magnesium
  • VitaminC
  • Folate
  • Phosphorous
  • Manganese
Good Source of
  • Fiber
  • Iron
  • Protein
  • VitaminA
  • VitaminB6
  • Copper
  • Thiamin
Preferences
  • No Coconut
  • No Corn
  • No Dairy
  • No Eggs
  • No Fish
  • No Gluten
  • No Grains
  • No Legumes
  • No Molds
  • No Nuts
  • No Peanuts
  • No Pork
  • No Poultry
  • No Red Meat
  • No Seeds
  • No Shellfish
  • No Soy
  • No Yeast
  • Low Cholesterol
  • Low Sugars
  • Low Saturated Fat
Nutrition & Macros
Nutrition Information

0.5 Servings Fruits / 1.8 Servings Vegetables

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Calories: 221.2

Omega-6 / Omega-3 ratio: 10 : 1

Macronutrients
Amount
Total Fat
7.01 g
Saturated Fat
0.91 g
Monounsaturated Fat
3.88 g
Polyunsaturated Fat
1.87 g
Trans Fat
0 g
Essential Fatty Acids (Omega-3)
164 g
ALA
144 mg
EPA
0 mg,
DHA
20 mg,
Conjugated Linoleic Acid(CLA)
0 mg
Cholesterol
0 mg
Total Carbohydrate
33.62 g
Net Carbohydrate
29.2 g
Sugars
2.5 g
Fiber
4.42 g
Protein
6.81 g
Sugar Alcohols
0 g
Vitamins
Amount
% Daily Value*
Vitamin A
545.14 IU
11%
Vitamin C
17.71 mg
30%
Vitamin D
0 IU
0%
Vitamin E
1.84 IU
6%
Vitamin B6
0.26 mg
13%
Vitamin B12
0 mcg
0%
Vitamin K
4.7 mg
6%
Folate
85.5 mcg
21%
Niacin
0.85 mg
4%
Riboflavin
0.15 mg
9%
Thiamin
0.17 mg
11%
Choline
33.86 mg
6%
Minerals
Calcium
94 mg
9%
Copper
0.29 mg
14%
Iron
3.07 mg
17%
Magnesium
89.1 mg
22%
Manganese
0.92 mg
46%
Phosphorous
207.46 mg
21%
Potassium
337.86 mg
10%
Selenium
3.9 mcg
6%
Sodium
629.46 mg
26%
Zinc
1.42 mg
9%
Phytonutrients
Alpha-carotene
31.06 mcg
Beta-carotene
160.6 mcg
Beta-cryptoxanthin
1.37 mcg
Lutein + zeaxanthin
148.54 mcg
Lycopene
791.2 mcg
Tags:
gluten-free gluten-free/dairy-free grain-free low starch paleo (light) pescetarian primal vegetarian no coconut no corn no dairy no eggs no fish no gluten no grains no legumes no molds no nuts no peanuts no pork no poultry no red meat no seeds no shellfish no soy no yeast
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