### Carrot Tomato Spinach Quinoa Pilaf Recipe: A Healthy Meal Idea
#### Ingredients:
- 1 cup quinoa (uncooked)
- 2 cups vegetable broth or water
- 2 large carrots, peeled and grated
- 2 medium tomatoes, diced
- 2 cups fresh spinach leaves, washed and roughly chopped
- 1/2 teaspoon ground cumin
- Salt and pepper to taste
- Optional: 1 tablespoon olive oil
#### Equipment:
- Medium saucepan with lid
- Whisk or fork
- Measuring cups and spoons
- Knife (optional for chopping)
### Step-by-Step Guide:
#### Step 1: Prepare Ingredients
- **Peeling Carrots**: Use a vegetable peeler to remove the outer layer of carrots, ensuring you have smooth pieces ready.
- **Dicing Tomatoes**: Slice tomatoes into small cubes. If using cherry tomatoes, simply halve them.
- **Chopping Spinach**: Rinse spinach thoroughly and chop it finely.
#### Step 2: Cook Quinoa
1. **Rinse Quinoa**: Place the quinoa in a fine-mesh sieve and rinse under cold water for about 30 seconds to remove any saponins, which can make the quinoa taste soapy.
2. **Combine Ingredients**: In a medium saucepan, combine the rinsed quinoa with vegetable broth or water and bring it to a boil over high heat.
3. **Simmer Quinoa**: Once boiling, reduce the heat to low, cover the pan, and let it simmer for about 15 minutes, or until all liquid is absorbed.
#### Step 3: Cook Vegetables
- If using olive oil, lightly coat the saucepan with a thin layer before adding any vegetables.
- Add grated carrots and diced tomatoes to the saucepan. Season with ground cumin, salt, and pepper.
- Stir well and cover the pan. Cook over medium heat for about 10 minutes or until the vegetables are soft.
#### Step 4: Combine Quinoa and Vegetables
1. **Fluff Quinoa**: Once the quinoa is fully cooked, use a fork to fluff it up gently in the saucepan.
2. **Add Spinach**: Turn off the heat and add chopped spinach to the pan. Stir until the spinach wilts.
#### Step 5: Serve
- Taste and adjust seasoning if needed.
- Transfer the pilaf to a serving dish or individual bowls.
- Garnish with fresh herbs like parsley for an extra touch of freshness.
### Tips and Variations:
- **Substitute Broth**: Use chicken broth for added flavor, or coconut milk for a creamy version.
- **Add Protein**: Consider adding grilled chicken, chickpeas, or tofu to make it more filling.
- **Store Leftovers**: Store any leftovers in an airtight container in the refrigerator and consume within 3 days.
### Conclusion
This Carrot Tomato Spinach Quinoa Pilaf recipe is not only nutritious but also packed with flavor. It’s perfect for a quick weeknight dinner or as part of a healthy lunch box. Enjoy your meal!
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By following these steps, you can prepare a delicious and nutritious meal that is both satisfying and easy to make at home!