A pilaf is a side dish made with rice or other grains cooked in a flavourful broth. We use protein-packed quinoa for this version, along with fresh vegetables, herbs and pine nuts.

Yield: Serves 4.



  • 2 tbsp canola oil
  • 1 cup quinoa, thoroughly rinsed and drained
  • 1/2 cup diced celery
  • 1/2 cup diced red bell pepper
  • 1/2 cup shredded carrot
  • 1/4 cup finely chopped shallots
  • 1 1/2 cups chicken broth
  • 1/4 tsp freshly ground pepper
  • 1/4 cup toasted pine nuts
  • 2 tbsp thinly sliced green onion
  • 2 tbsp chopped fresh parsley
  • 1 tbsp fresh lemon juice
  • 1 tsp grated lemon peel


  1. Heat oil in a large saucepan over medium heat. Add quinoa and cook, stirring frequently, until quinoa is lightly toasted and fragrant, about 5 minutes. Add celery, red pepper, carrot and shallots; sauté for 3 minutes. Stir in broth and pepper. Bring to a boil.
  2. Reduce heat and simmer, covered, until liquid is absorbed and quinoa is tender, about 20 - 25 minutes. Remove from heat. Let stand, covered, for 10 minutes.
  3. Fluff quinoa with a fork. Stir in pine nuts, green onion, parsley, lemon juice and lemon peel. Serve immediately.
Nutritional analysis per serving:

305 calories, 15.5 g fat, 8.9 g protein, 33.9 g carbohydrate, 4.8 g fibre, 219 mg sodium