Pilaf

This High Protein Greek Pilaf combines the flavors of Mediterranean spices with the nutritional benefits of quinoa and chickpeas, making it a satisfying and hearty dish. Perfect for a quick and nutritious meal, it's both flavorful and fulfilling.

Ingredients

• Quinoa - 150 grams
• Canned chickpeas - 240 grams (drained and rinsed)
• Vegetable broth - 500 ml
• Olive oil - 2 tablespoons
• Onion - 1 medium, finely chopped
• Garlic - 2 cloves, minced
• Red bell pepper - 1, diced
• Dried oregano - 1 teaspoon
• Ground cumin - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Feta cheese - 50 grams, crumbled
• Fresh parsley - 2 tablespoons, chopped

Steps

1. Rinse the quinoa under cold water to remove bitterness.
2. In a medium saucepan, heat the olive oil over medium heat and sauté the chopped onion until translucent, about 5 minutes.
3. Add the minced garlic and diced red bell pepper to the saucepan, cooking for an additional 3-4 minutes until softened.
4. Stir in the rinsed quinoa, dried oregano, ground cumin, salt, and black pepper, cooking for 1-2 minutes to toast the quinoa slightly.
5. Pour in the vegetable broth and bring to a boil. Once boiling, reduce the heat to low, cover, and let simmer for 15 minutes until the quinoa is cooked and the liquid is absorbed.
6. After the quinoa is cooked, remove from heat and fluff with a fork. Stir in the chickpeas and crumble the feta cheese on top.
7. Garnish with chopped fresh parsley before serving.

Nutrition

• Calories: 450
• Protein: 18 g
• Carbs: 70 g
• Fiber: 12 g
• Sugar: 3 g
• Sodium: 600 mg
• Cholesterol: 20 mg
• Total Fat: 14 g
• Saturated Fat: 3 g
• Unsaturated Fat: 10 g
• Water: 0.5 L

Health Benefits

• High in plant-based protein from quinoa and chickpeas.
• Rich in fiber, which aids digestion and promotes satiety.

Tags