Quinoa Pilaf

Prep Time

10 minutes

Prep Notes

Be sure to rinse the quinoa thoroughly under cool water in a fine mesh strainer. This removes the bitter saponin, which is the plant's own insect/pest deterent. 

Let the quinoa drain well so it will toast nicely when you sauté it.  You can do this dish with any kind of quinoa, red, white or black.  I like a combination of all three for a very appealing dish!

Cooking Time

15-20 minutes


4-6 servings


1 T. olive oil

½ cup chopped onion

2 carrots, finely chopped

1 cup quinoa, rinsed well and drained

2 cups low-sodium vegetable or chicken broth (look for a brand with no MSG)

½ chopped walnuts

¼ cup chopped Italian parsley


Heat oil in a medium sized saucepan over medium heat.

Cook onion in oil for 5 minutes until translucent.  Add carrots, and sauté approximately 3 minutes.  Stir in quinoa and sauté about 1 minute.  Add vegetable broth and bring to aboil. Reduce to a simmer, cover and cook for 15-20 minutes until quinoa is tender. Remove from heat.  Fluff with a fork. 

Add chopped walnuts and Italian parsley.  Toss.  Serve hot or at room temperature.


This makes a great sidedish, or because quinoa is a complete protein, it also makes a great light lunch.  I like to add some sweet and spicy tofu and other sauteed veggies to it and make a quinoa bowl.  It's a whole grain, a complete protein, filling and delicious!


Prairie Health Companion