Pistachio Quinoa Pilaf With Harissa

1. In a medium pot, saute onion, garlic and carrot in olive oil on medium heat for 4-5 minutes.

2. Add quinoa and water.

3. Cover and bring to a boil.

4. Reduce heat to med-low and simmer until water is absorbed, 10-12 minutes.

5. When water is absorbed, stir in remaining ingredients and serve warm or cold.

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Nutrient	Quantity
Total fats	28.4624 g
Protein	9.7631 g
Carbohydrates	34.3562 g
Energy	408.575 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.2048 g
Water	698.6133 g
Aspartic acid	0.9867 g
Calcium, Ca	196.6535 mg
Lutein + zeaxanthin	2053.9105 g
Fiber, total dietary	9.407 g
Fatty acids, total saturated 22:0	0.0297 g
Carotene, beta	10976.9895 g
Niacin	2.0694 mg
Vitamin A, RAE	1091.189 g
Arginine	0.9383 g
Riboflavin	0.1782 mg
Tocopherol, beta	0.027 mg
Fatty acids, total saturated 20:1	0.074 g
Glutamic acid	2.1398 g
Stigmasterol	1.5375 mg
Sodium, Na	111.7155 mg
Fatty acids, total saturated 16:1 undifferentiated	0.3299 g
Total lipid (fat)	28.4624 g
Manganese, Mn	0.882 mg
Fructose	2.1638 g
Proline	0.4059 g
Fatty acids, total saturated 16:0	3.2661 g
Fatty acids, total saturated 8:0	0.0001 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	4.333 g
Sucrose	7.5813 g
Choline, total	21.6052 mg
Sugars, total	13.0541 g
Serine	0.5157 g
Fatty acids, total saturated 10:0	0.0017 g
Fatty acids, total saturated 18:0	0.4307 g
Vitamin B-6	0.9214 mg
Selenium, Se	3.8077 g
Ash	3.4073 g
Fatty acids, total saturated 18:1 undifferentiated	16.9534 g
Pantothenic acid	0.7261 mg
Phenylalanine	0.4708 g
Beta-sitosterol	60.885 mg
Copper, Cu	0.5915 mg
Betaine	0.6115 mg
Thiamin	0.4369 mg
Methionine	0.1483 g
Iron, Fe	4.3096 mg
Carbohydrate, by difference	34.3562 g
Phosphorus, P	253.974 mg
Folate, total	83.0625 g
Tocopherol, gamma	6.4676 mg
Lycopene	1.22 g
Alanine	0.4976 g
Valine	0.5354 g
Fatty acids, total saturated 18:2 undifferentiated	5.9029 g
Glycine	0.4292 g
Carotene, alpha	4245.015 g
Glucose (dextrose)	2.9852 g
Fatty acids, total saturated 14:0	0.012 g
Zinc, Zn	1.4906 mg
Isoleucine	0.4225 g
Maltose	0.0523 g
Tocopherol, delta	0.246 mg
Fatty acids, total saturated 12:0	0.0008 g
Fatty acids, total polyunsaturated	6.1077 g
Tocotrienol, gamma	0.5135 mg
Fatty acids, total polyunsaturated 17:1	0.0169 g
Leucine	0.6949 g
Tocotrienol, alpha	0.0562 mg
Vitamin A, IU	21833 IU
Folate, DFE	83.0625 g
Tryptophan	0.118 g
Vitamin C, total ascorbic acid	39.0937 mg
Phytosterols	114.468 mg
Fatty acids, total saturated 20:0	0.07 g
Fatty acids, total saturated 6:0	0.0037 g
Campesterol	3.075 mg
Starch	2.2581 g
Tyrosine	0.2418 g
Vitamin K (phylloquinone)	270.8874 g
Fatty acids, total saturated	3.8311 g
Histidine	0.2379 g
Fatty acids, total monounsaturated	17.3738 g
Threonine	0.4945 g
Folate, food	83.0625 g
Fatty acids, total polyunsaturated 17:0	0.0058 g
Vitamin E (alpha-tocopherol)	3.8336 mg
Magnesium, Mg	89.4435 mg
Lysine	0.5601 g
Potassium, K	1015.1805 mg
Cystine	0.2016 g
Fluoride, F	6.1595 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Ginger	0.5 teaspoon	0.8	0.1777	0.0075
Olive oil	1 tablespoon	119.34	0	13.5
Cinnamon	0.5 teaspoon	0	0	0
Carrot	2	50.02	11.6876	0.2928
Quinoa	1 cup	0	0	0
Onion	1	44	10.274	0.11
Lemon zest	0.5	0	0	0
Parsley	0.25 cup	5.4	0.9495	0.1185
Water	2 cups	0	0	0
Garlic Clove	2	8.94	1.9836	0.03
Pistachio	0.25 cup	172.2	8.3548	13.9359
cumin	1 teaspoon	7.875	0.929	0.4677
harissa	1 tablespoon	0	0	0