Veggie-Loaded Quinoa Pilaf
Fluffy quinoa is tossed with garlic, red bell pepper, corn, and green onions, then seasoned with oregano, cumin, olive oil, salt, and pepper for a colorful blend of fresh, lightly spiced flavors. Filling enough for a simple lunch or dinner, it also makes a versatile side dish alongside roasted or grilled foods.
- Prep10 mins
- Cook20 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Veggie-Loaded Quinoa Pilaf, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 55 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 11 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 91 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 77
- Heart Health
- 44
- Metabolic
- 57
- Digestive
- 38
- Inflammatory
- 35
- Performance
- 58
- General Wellness
- 1
Bring water, quinoa, and salt to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until the quinoa is tender, about 20 minutes. Drain in a mesh strainer; set aside.
- 2
Meanwhile, heat olive oil in a saucepan over medium heat. Stir in garlic; cook until it softens and the aroma mellows, about 2 minutes. Add bell pepper and corn; cook until the pepper softens, about 5 minutes. Season with oregano, cumin, salt, and black pepper; cook 1 minute more, then stir in cooked quinoa and green onions. Serve hot or cold.
- Calories 333.33 kcal Moderate 17%
- Protein 7.99 g Moderate 16%
- Carbohydrate 47.17 g 17%
- Total Fat 13.12 g Moderate 17%
- Saturated Fat 1.38 g Moderate 7%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 0.0 mg Low Source 0%
- Sodium 60.07 mg Low Source 3%
- Dietary Fiber 8.4 g Good Source 30%
- Total Sugars 10.48 g --
- Added Sugars 7.46 g Moderate 15%
- Calcium 45.22 mg Low Source 3%
- Iron 2.86 mg Moderate 16%
- Potassium 137.2 mg Low Source 3%
- Vitamin A 15.8 mcg Low Source 2%
- Vitamin C 49.56 mg Good Source 55%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Corn 🌽
- Garlic 🧄
- Onions 🧅
About This Recipe
Veggie Loaded Quinoa Pilaf is made with 12 ingredients and serves 4. It takes about 30 mins and is rated easy. Key ingredients include Black Pepper, Corn, Dried Oregano, and Garlic. Each serving provides about 333.33 kcal, and is a good source of fiber.
Recipe Questions
- What is Veggie-Loaded Quinoa Pilaf made of?
- The main ingredients are Black Pepper, Corn, Dried Oregano, Garlic, Green Onion. The full list of 12 is above.
- How long does it take to make Veggie-Loaded Quinoa Pilaf?
- About 30 mins in total: 10 mins to prepare and 20 mins to cook.
- How many calories are in one serving?
- One serving provides about 333.33 kcal. The full nutrition breakdown is above.
- Is Veggie-Loaded Quinoa Pilaf easy to make?
- This recipe is rated easy, with 12 ingredients and 2 steps.
- Is Veggie-Loaded Quinoa Pilaf healthy?
- Veggie-Loaded Quinoa Pilaf has an easyChef Pro health score of 49/100. Per serving, it provides 333.33 calories and 7.99 g of protein, or 16% of the Daily Value. It is a good source of dietary fiber and vitamin C. Worth noting per serving: saturated fat at 1.38 g (7% of the Daily Value) and added sugars at 7.46 g (15% of the Daily Value). It contains Corn, Garlic and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
How easyChef Pro scores recipes and products
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The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
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