Mediterranean Rice-Quinoa Pilaf
1 cup of mediterranean rice-quinoa pilaf contains 263 Calories. The macronutrient breakdown is 57% carbs, 30% fat, and 13% protein. This is a good source of protein (15% of your Daily Value), fiber (16% of your Daily Value), and potassium (9% of your Daily Value).
- Makes
- 8 cup
- Prep Time
- 10 minutes
- Cook Time
- 25 minutes
Ingredients
Feta cheese 120g
Directions
- Bring a large pot of water to boil. Add quinoa and rice and cook until tender...about 20 minutes. Drain if any liquid remains.
- When grains are nearly cooked, saute shallots just until tender, add spinach and tomatoes, saute just until spinach wilts slightly and tomatoes are warmed.
- Gently toss veg mixture with the grains.
- Stir 1 tsp of butter into each. serving then top with crumbled feta and salt and fresh ground pepper to taste.
Nutrition Facts
For 1 cup of mediterranean rice-quinoa pilaf (160g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 263 | |
| Fats | 9g | 12% |
| Saturated fats | 5g | 24% |
| Trans fats | 0.2g | |
| Cholesterol | 24mg | 8% |
| Sodium | 161mg | 7% |
| Carbs | 38g | 14% |
| Net carbs | 34g | |
| Fiber | 5g | 16% |
| Sugar | 4g | |
| Protein | 8g | |
| Calcium | 109mg | 11% |
| Iron | 2mg | 23% |
| Potassium | 406mg | 9% |
| Vitamin D | 0.1μg | 1% |
| Vitamins and Minerals | ||
| Alpha carotene | 68μg | |
| Beta carotene | 946μg | |
| Caffeine | 0mg | |
| Choline | 27mg | 5% |
| Copper | 0.2mg | 21% |
| Fluoride | 2μg | |
| Folate (B9) | 81μg | 20% |
| Lycopene | 1737μg | |
| Magnesium | 64mg | 15% |
| Manganese | 1mg | 29% |
| Niacin | 1mg | 6% |
| Pantothenic acid | 0.4mg | 8% |
| Phosphorus | 180mg | 26% |
| Retinol | 50μg | |
| Riboflavin (B2) | 0.2mg | 17% |
| Selenium | 4μg | 8% |
| Theobromine | 0mg | |
| Thiamine | 0.2mg | 13% |
| Vitamin A IU | 1802IU | |
| Vitamin A | 132μg | 15% |
| Vitamin B12 | 0.3μg | 11% |
| Vitamin B6 | 0.3mg | 21% |
| Vitamin C | 14mg | 15% |
| Vitamin D IU | 5IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0.1μg | |
| Vitamin E | 1mg | 8% |
| Vitamin K | 60μg | 50% |
| Zinc | 1mg | 12% |
| Sugars | ||
| Sugar | 4g | |
| Sucrose | 0g | |
| Glucose | 1g | |
| Fructose | 1g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 11g | |
| Fats | ||
| Saturated fats | 5g | 24% |
| Monounsaturated fats | 2g | |
| Polyunsaturated fats | 1g | |
| Trans fats | 0.2g | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0.1g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 0.3g | |
| Arginine | 0.4g | |
| Aspartic acid | 1g | |
| Cystine | 0.1g | |
| Glutamic acid | 1g | |
| Glycine | 0.2g | |
| Histidine | 0.2g | |
| Hydroxyproline | 0g | |
| Isoleucine | 0.3g | |
| Leucine | 0.4g | |
| Lysine | 0.4g | |
| Methionine | 0.1g | |
| Phenylalanine | 0.3g | |
| Proline | 0.4g | |
| Serine | 0.4g | |
| Threonine | 0.2g | |
| Tryptophan | 0.1g | |
| Tyrosine | 0.2g | |
| Valine | 0.3g | |
