Thursday, June 27, 2013

Vegetarian quinoa pilaf with red onions, green and yellow zucchini,cauliflower, red bell pepper, corn, sweet peas, and tomato 紅タマネギ、ズッキーニ、カリフラワー、赤ピーマン、コーン、グリンピースとトマト入りキヌアのピラフ

Vegetarian quinoa pilaf with red onions, green and yellow zucchini, cauliflower, red bell pepper, corn, sweet peas, and tomato by naotakem
Was feeling that the dinner table was a bit lacking in vegetables recently so took the usual quinoa pilaf from a side dish to a one-dish meal loaded with veggies. Had a request from a friend who saw this photo on Facebook for the recipe so this post will be more recipe-like than usual.


Ingredients (serves 4)

  • 1 cup White quinoa, rinsed and drained
  • 1 3/4 cup Vegetable broth, store bought no sodium
  • 1/4 cup White wine
  • 1 medium Red onions, chopped rough
  • 3~4 cloves Garlic, chopped fine
  • 1 each Green and Yellow zucchini, cut into bite-sized wedges
  • 1 cob Corn, boiled in salted water for 3~4 minutes then removed from the husk with a knife
  • 1/3 head Cauliflower, blanched for 2~3 minutes with the corn then roughly chopped
  • 1 Red bell pepper, cut into bite-sized pieces
  • 1/2 small can Sweet peas, drained
  • 1 medium Tomato, seeded and roughly chopped
  • Chopped parsley for garnish
  • Olive oil
  • Salt and black pepper

  • 白キヌア 1カップ 水洗いしてざるに空けておく
  • 野菜ブイヨン 1 3/4 カップ 無塩の市販品
  • 白ワイン 1/4カップ 辛口
  • 紅タマネギ 中1個 荒みじん切り
  • ニンニク 3〜4カケ みじん切り
  • 緑・黄色のズッキーニ 1本ずつ 食べやすい大きさに刻む
  • コーン 1本 塩水で3〜4分茹でてから実を切り取る
  • カリフラワー 1/3本 コーンと共に2〜3分茹で、食べやすい大きさに刻む
  • 赤ピーマン 1個 食べやすい大きさに刻む
  • グリンピース 1/2缶 水気を切っておく
  • トマト 中1個 種を除いて少し小さめに刻む
  • パセリのみじん切り 適量
  • オリーブオイル 適量
  • 塩コショウ 適量
How to cook
  1. Heat some olive oil in a large saucepan, add the red onions and cook until soft over medium heat
  2. Add the quinoa, mix well with the onion and coat with oil
  3. Add the broth and white wine, bring to a boil, reduce heat to simmer, add a pinch of salt, cover and cook for 15 minutes or until moisture is evaporated and the quinoa is fluffy
  4. While the quinoa is cooking, heat some olive oil in a skillet, add garlic and cook until fragrant
  5. Add the zucchini, cauliflower, and red bell peppers to skillet, stir-fry until slightly tender, season with salt and pepper to taste
  6. Add the vegetable stir-fry to the finished quinoa, add the corn, peas, and tomatoes, mix well and season to taste
  7. Serve on a warm plate with a sprinkling of parsley
  1. 大きめの鍋にオリーブ油を熱し、タマネギを中火で柔らかくなるまで炒める
  2. キヌアを加え、良くタマネギと油と混ぜる
  3. 野菜ブイヨンと白ワインを加え、沸騰したら塩を一つまみ加え、蓋をしてとろ火で15分ほど、水分が吸収・蒸発するまでキヌアを「炊く」
  4. キヌアを炊いている間に、フライパンにオリーブ油を熱し、ニンニクを加えて香りが立つまで炒める
  5. ズッキーニ、カリフラワー、ピーマンを加え、軽く火が通るまで炒め、塩コショウで好みに味付けする
  6. 炊きあがったキヌアに5の野菜とグリンピース、コーンそしてトマトを加え、良く混ぜつつ塩コショウで味を整える
  7. 温めた皿に盛りつけ、パセリを振りかけて完成
Should be possible to make this with other vegetables, spices, and herbs - nice and light, goes well with dry white wine.


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