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Wild Rice and Quinoa Pilaf

Wild Rice and Quinoa Pilaf

Get Ready

Servings: Serves 6

Prep Time: 15 minutes

Cook Time: 69 minutes

Ingredients: Add ingredients to List

1 tablespoon extra virgin olive oil
1 each onion, finely diced
1 each Cloves garlic, minced
1 large carrot, finely diced
1 each small new potato, diced
1 each small zucchini, finely diced
1/2 teaspoon Crushed red pepper flakes, or to taste
1 14.5 oz can diced tomatoes
1/2 teaspoon dried thyme
1 1/2 cups wild rice and brown rice blend or 1 cup brown rice and 1/2 cup wild rice
2 cups low-sodium vegetable broth
3/4 cup quinoa
1 1/2 cups water
1/2 cup Frozen green peas
2 tablespoons chopped parsley
1/4 teaspoon salt
1/2 teaspoon freshly ground black pepper
1 handful parsley sprigs (optional garnish)

directions:

1. In a large stockpot, heat oil over medium-high heat. Add onion and garlic and saute until onion is translucent, about 4 minutes.
2. Add carrot, potato, zucchini, and red pepper flakes, and saute for 5 minutes.
3. Add tomatoes with juice, thyme, wild rice blend, and broth. Cover and simmer over low heat until rice is tender, about 40 to 45 minutes.
4. Meanwhile, place quinoa and water in a medium saucepan and bring to boil over high heat. Reduce heat to low, cover pot, and simmer 15 minutes. The grains should be just tender and the liquid absorbed. Set aside, uncovered, until rice is ready.
5. When rice is tender, stir in peas and let rest a few minutes until peas are warmed through. Fluff quinoa and add to rice along with parsley, salt, and black pepper; stir to mix. Transfer to a serving bowl and garnish with a few sprigs of parsley if using. Serve warm or at room temperature.
Source: Hannaford fresh Magazine, January - February 2012

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Quantity Ingredients  
1 tablespoon extra virgin olive oil  
1 each onion, finely diced  
1 each Cloves garlic, minced  
1 large carrot, finely diced  
1 each small new potato, diced  
1 each small zucchini, finely diced  
1/2 teaspoon Crushed red pepper flakes, or to taste  
1 14.5 oz can diced tomatoes  
1/2 teaspoon dried thyme  
1 1/2 cups wild rice and brown rice blend or 1 cup brown rice and 1/2 cup wild rice  
2 cups low-sodium vegetable broth  
3/4 cup quinoa  
1 1/2 cups water  
1/2 cup Frozen green peas  
2 tablespoons chopped parsley  
1/4 teaspoon salt  
1/2 teaspoon freshly ground black pepper  
1 handful parsley sprigs (optional garnish)  
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* Percent Daily Values are based on 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Saturated Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carbohydrate Less Than 300g 375g
Dietary Fiber Less Than 25g 30g
Nutritional Facts
Servings Serves 6
Base Nutrients
Calories 340 kcal (17%)
Calories from Fat 45 kcal (0%)
Total Fat 5 g (7%)
Saturated Fat 1 g (5%)
Cholesterol 0 mg (0%)
Sodium 330 mg (13%)
Total Carbohydrates 64 g (21%)
Dietary Fiber 7 g (28%)
Protein 9 g (15%)
Vitamins
Vitamin A n/a
Vitamin C n/a
Minerals
Calcium n/a
Iron n/a
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