Recipes

Quinoa Chick Pea Pilaf

By Sobeys Dietitians | Serves 8

Ingredients:

• 1 Tbsp (15 ml) Canola oil
• 2½ cups (625 ml) Omelette mix (mushrooms, peppers, onions)
• ½ cup (125 ml) Carrots, match sticks
• 2 cloves Garlic, minced
• ¾ cup 175 ml) Quinoa, rinsed, drained
• ¾ cup (175 ml) Chicken stock, reduced sodium
• ¾ cup (175 ml) Water
• 1½ Tbsp (22 ml) Balsamic vinegar
• 1½ Tbsp (22 ml) Pesto
• 1 can 398 ml/14 oz Chick peas, no added salt

Preparation:

1. Heat oil in a large saucepan on medium-high heat. Add veggies from omelette mix, carrots and garlic. Sauté until tender and fragrant, about 5 minutes.
2. Add quinoa; stir until coated with oil and seasonings. Stir in chicken stock and water. Bring to a boil.
3. Reduce heat to low, cover and cook until all the liquid is absorbed and quinoa is tender, about 15 minutes. Remove quinoa from heat.
4. Combine vinegar and pesto and stir into quinoa mixture.
5. Stir in chickpeas and serve.

Nutrition Information per Serving:

• Calories: 164
• Fat: 4 grams
• Carbohydrate: 25 grams
• Fibre: 4 grams
• Protein: 6 grams
• Sodium: 90 milligrams

Tip: Switch up the beans used in this recipe to give other colors. Try kidney, black or mixed beans.

Contact your local Sobeys store for more information on our free nutrition classes! Or call 902-454-0281

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