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QUINOA SUNCHOKE PILAF

eat 5 to 9 a day

Makes 6 servings
Each serving is equal to one 5 A Day serving

 

Ingredients

    3/4 cup quinoa
    2 Tbsp olive oil
    1/2 cup chopped onion
    1ΒΌ cup vegetable (or chicken) broth
    1 cup chickpeas, cooked or canned, (drained and rinsed)
    1 cup peeled, chopped sunchokes
    1 cup peas, fresh or frozen
    1 tsp pepper
     

Directions

Place the quinoa in a large bowl; fill with cold water.

Pour into a strainer, then return the quinoa to the bowl and rinse 4 times more. Drain well.

Heat the oil in a 2-quart saucepan over medium-high heat.

Add the rinsed quinoa and cook, stirring, until it cracks and pops, about 3 to 5 minutes.

Add the onion and cook, stirring, until the onion is soft

Add the vegetable broth and bring to a boil over high heat.

Add the chickpeas, sunchokes, peas, and pepper, and return to a boil.

Reduce the heat and simmer, covered, 20 minutes.

Fluff with a fork. Serve.
 

Nutritional analysis per serving:
Calories 193, Protein 8g, Fat 4g, Calories From Fat 21%,
Cholesterol 1mg, Fiber 5g, Sodium 52mg.
 

 

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