Herbed Zucchini & Quinoa Pilaf

Rating: 
5
Average: 5 (4 votes)
Like it:

This dish is perfect for Meatless Mondays. The quinoa is packed with protein so you can feel good about foregoing meat. Why not try going vegetarian at least one day a week?

280
Calories
14g
Fat
13g
Protein
8
Servings

Ingredients

2/3 c Stonyfield Organic Greek Plain Nonfat Yogurt
1/4 c basil
2 T olive oil
3/4 t salt
1/4 T black pepper
1 T unsalted butter
1 small onion (finely chopped)
1 c Quinoa (rinsed)
1 1/4 c low-sodium vegetable broth
2 small zucchini (trimmed and grated)
1 red pepper (seeded and cut into 1/4-inch pieces)
1 cn chickpeas (drained and rinsed)
8 oz fresh mozzarella (cut into 1/2-inch pieces)
Nutrition Information: 
Serving Size: 
1 cup
Calories: 
280
Calories from Fat: 
130
Total Fat: 
14g
Total Fat Percent: 
22%
Saturated Fat: 
5g
Saturated Fat Percent: 
25%
Cholesterol: 
30mg
Cholesterol Percent: 
10%
Sodium: 
330mg
Sodium Percent: 
14%
Total Carbohydrate: 
25g
Total Carbohydrate Percent: 
8%
Dietary Fiber: 
4g
Dietary Fiber Percent: 
16%
Sugars: 
4g
Protein: 
13g
Protein Percent: 
26%
Vitamin A: 
15%
Vitamin C: 
45%
Calcium: 
6%
Iron: 
15%

Preparation:

Step 1

Combine yogurt, basil, olive oil, 1/2 teaspoon of the salt and the pepper in a blender. Puree on high speed until well blended and smooth; set aside.

Step 2

In a medium-size saucepan, melt butter over medium heat. Add onion to pot and cook for 4 minutes. Add quinoa to pot and cook, stirring, for 1 minute. Stir in broth, cover and bring to a boil over high heat. Reduce heat to medium-low and simmer, covered, for about 20 minutes or until liquid is absorbed. Remove from heat and transfer quinoa to a serving bowl.

Step 3

Stir prepared dressing, zucchini, red pepper, chickpeas, mozzarella and remaining 1/4 teaspoon salt into serving bowl with quinoa until combined; serve immediately.

Ingredients

2/3 c Stonyfield Organic Greek Plain Nonfat Yogurt
1/4 c basil
2 T olive oil
3/4 t salt
1/4 T black pepper
1 T unsalted butter
1 small onion (finely chopped)
1 c Quinoa (rinsed)
1 1/4 c low-sodium vegetable broth
2 small zucchini (trimmed and grated)
1 red pepper (seeded and cut into 1/4-inch pieces)
1 cn chickpeas (drained and rinsed)
8 oz fresh mozzarella (cut into 1/2-inch pieces)
Nutrition Information: 
Serving Size: 
1 cup
Calories: 
280
Calories from Fat: 
130
Total Fat: 
14g
Total Fat Percent: 
22%
Saturated Fat: 
5g
Saturated Fat Percent: 
25%
Cholesterol: 
30mg
Cholesterol Percent: 
10%
Sodium: 
330mg
Sodium Percent: 
14%
Total Carbohydrate: 
25g
Total Carbohydrate Percent: 
8%
Dietary Fiber: 
4g
Dietary Fiber Percent: 
16%
Sugars: 
4g
Protein: 
13g
Protein Percent: 
26%
Vitamin A: 
15%
Vitamin C: 
45%
Calcium: 
6%
Iron: 
15%

Comments and Reviews

Comments

Recipe Review Rating: 
5
Average: 5 (1 vote)
I saw this recipe and decided to give it a try. I've never had Quinoa before, but heard it's packed with protein. This recipe was delicious in flavor and didn't leave me looking in the fridge for more later on. The grocery store was out of fresh basil, but had gluten free basil paste. It saved time since I didn't have to blend anything. I also added chicken for some extra protein. Definitely will be eating this more often. Thanks Stonyfield :)

Recipe Review Rating: 
5
Average: 5 (1 vote)
This recipe is wonderful. Very fresh taste, it's even good cold. I didn't have mozzerella cheese so I substituted 2 oz. of gouda and 2 oz. asiago. I also added extra veggies, green beans, roasted peppers, peas, broccoli. So good. This will be my new, pot luck dish for sure.