Quinoa-Fennel Pilaf

Quinoa-Fennel Pilaf
Fat 23% Carbs 64% Protein 13%
Percent Calories

1 serving of quinoa-fennel pilaf contains 107 Calories. The macronutrient breakdown is 64% carbs, 23% fat, and 13% protein. This is a good source of vitamin a (11% of your Daily Value) and vitamin k (18% of your Daily Value).

8 servings
Prep Time
10 minutes
Cook Time
25 minutes



  1. Finely chop the onion. Trim and core the fennel bulb and dice into 1/4 inch pieces. Dice the carrot and celery stalk.
  2. Rinse quinoa in a bowl in at least 5 changes of water, rubbing grains and letting them settle before pouring off water, until water runs clear. Drain in a fine sieve.
  3. Cook onion, celery, carrot, and fennel in butter in a 3-quart heavy saucepan over moderate heat, stirring occasionally, until onion is softened, 5 to 6 minutes. Add quinoa and saut over moderately high heat, stirring, until lightly toasted, 2 to 3 minutes. Add water and salt and pepper to taste and cook over moderately low heat, covered, until quinoa is tender and liquid is absorbed, 12 to 15 minutes.

Nutrition Facts

For 1 serving of quinoa-fennel pilaf (118g)

Nutrient Value %DV
Calories 107
Fats 3g 4%
Saturated fats 1g 5%
Trans fats 0.1g
Cholesterol 4mg 1%
Sodium 27mg 1%
Carbs 17g 6%
Net carbs 15g
Fiber 3g 10%
Sugar 2g
Protein 4g
Calcium 31mg 3%
Iron 1mg 15%
Potassium 293mg 6%
Vitamin D 0μg 0.2%
Vitamins and Minerals
Alpha carotene 313μg
Beta carotene 933μg
Caffeine 0mg
Choline 21mg 4%
Copper 0.2mg 17%
Fluoride 1μg
Folate (B9) 52μg 13%
Lycopene 0.1μg
Magnesium 49mg 12%
Manganese 1mg 22%
Niacin 1mg 4%
Pantothenic acid 0.3mg 6%
Phosphorus 119mg 17%
Retinol 12μg
Riboflavin (B2) 0.1mg 6%
Selenium 2μg 4%
Theobromine 0mg
Thiamine 0.1mg 8%
Vitamin A IU 1855IU
Vitamin A 103μg 11%
Vitamin B12 0μg 0%
Vitamin B6 0.1mg 11%
Vitamin C 5mg 5%
Vitamin D IU 1IU
Vitamin D2 0μg
Vitamin D3 0μg
Vitamin E 1mg 5%
Vitamin K 21μg 18%
Zinc 1mg 7%
Sugar 2g
Sucrose 0.4g
Glucose 0.2g
Fructose 0.2g
Lactose 0g
Maltose 0g
Galactose 0g
Starch 11g
Saturated fats 1g 5%
Monounsaturated fats 1g
Polyunsaturated fats 1g
Trans fats 0.1g
Fatty Acids
Total omega 3 0g
Total omega 6 0g
Alpha Linolenic Acid (ALA) 0g
Docosahexaenoic Acid (DHA) 0g
Eicosapentaenoic Acid (EPA) 0g
Docosapentaenoic Acid (DPA) 0g
Amino Acids
Alanine 0.1g
Arginine 0.3g
Aspartic acid 0.3g
Cystine 0.1g
Glutamic acid 0.5g
Glycine 0.2g
Histidine 0.1g
Hydroxyproline 0g
Isoleucine 0.1g
Leucine 0.2g
Lysine 0.2g
Methionine 0.1g
Phenylalanine 0.1g
Proline 0.2g
Serine 0.1g
Threonine 0.1g
Tryptophan 0g
Tyrosine 0.1g
Valine 0.1g

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