Quinoa Chard Pilaf

1. Heat the oil in a large pot over medium heat. Stir in the onion and garlic, and saute 5 minutes, until onion is tender. Mix in quinoa, lentils, and mushrooms. Pour in the broth. Cover, and cook 20 minutes.

2. Remove the pot from heat. Shred chard, and gently mix into the pot. Cover, and allow to sit 5 minutes, or until chard is wilted.

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Nutrient	Quantity
Total fats	15.2398 g
Protein	14.3118 g
Carbohydrates	50.3666 g
Energy	355.4806 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.1402 g
Water	403.2267 g
Aspartic acid	1.9757 g
Calcium, Ca	77.0109 mg
Lutein + zeaxanthin	7.84 g
Fiber, total dietary	8.5789 g
Fatty acids, total saturated 22:0	0.0174 g
Carotene, beta	2.05 g
Niacin	9.9101 mg
Vitamin A, RAE	1.54 g
Arginine	1.0478 g
Riboflavin	0.6438 mg
Tocopherol, beta	0.0148 mg
Fatty acids, total saturated 20:1	0.042 g
Glutamic acid	2.9961 g
Sodium, Na	37.0816 mg
Fatty acids, total saturated 16:1 undifferentiated	0.1694 g
Total lipid (fat)	15.2398 g
Manganese, Mn	1.2681 mg
Fructose	2.064 g
Proline	0.5291 g
Fatty acids, total saturated 16:0	1.6263 g
Sucrose	1.584 g
Choline, total	11.8885 mg
Sugars, total	12.2717 g
Serine	0.7608 g
Fatty acids, total saturated 10:0	0.0002 g
Fatty acids, total saturated 18:0	0.2747 g
Vitamin B-6	1.114 mg
Selenium, Se	15.4674 g
Ash	3.1206 g
Vitamin D	40.8233 IU
Fatty acids, total saturated 18:1 undifferentiated	9.7232 g
Pantothenic acid	4.0974 mg
Phenylalanine	0.6485 g
Copper, Cu	0.6824 mg
Betaine	0.1735 mg
Thiamin	0.3012 mg
Methionine	0.1656 g
Iron, Fe	3.9662 mg
Carbohydrate, by difference	50.3666 g
Phosphorus, P	447.3915 mg
Folate, total	137.1535 g
Tocopherol, gamma	0.112 mg
Alanine	0.6983 g
Valine	0.6959 g
Fatty acids, total saturated 18:2 undifferentiated	1.4987 g
Glycine	0.6325 g
Glucose (dextrose)	8.5497 g
Fatty acids, total saturated 14:0	0.0064 g
Zinc, Zn	3.8751 mg
Isoleucine	0.5446 g
Fatty acids, total polyunsaturated	1.6388 g
Fatty acids, total polyunsaturated 17:1	0.0169 g
Leucine	0.9799 g
Tocotrienol, alpha	0.064 mg
Vitamin A, IU	38.66 IU
Folate, DFE	137.1535 g
Tryptophan	0.0532 g
Vitamin C, total ascorbic acid	27.353 mg
Phytosterols	53.835 mg
Fatty acids, total saturated 20:0	0.0559 g
Campesterol	4.5359 mg
Tyrosine	0.4006 g
Vitamin K (phylloquinone)	8.92 g
Fatty acids, total saturated	1.9832 g
Histidine	0.3575 g
Fatty acids, total monounsaturated	9.9516 g
Threonine	0.6042 g
Folate, food	137.1535 g
Fatty acids, total polyunsaturated 17:0	0.003 g
Vitamin D (D2 + D3)	0.9072 g
Vitamin D2 (ergocalciferol)	0.9072 g
Vitamin E (alpha-tocopherol)	1.9764 mg
Magnesium, Mg	92.0992 mg
Lysine	0.9391 g
Potassium, K	1207.2247 mg
Cystine	0.3193 g
Fluoride, F	1.76 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Garlic	3 cloves	13.41	2.9754	0.045
Olive oil	1 tablespoon	119.34	0	13.5
Quinoa	2 cups	0	0	0
Onion	1	64	14.944	0.16
Mushroom	8 ounces	77.1106	15.3994	1.1113
vegetable broth	1 quart	0	0	0
lentil	1 cup	81.62	17.0478	0.4235
swiss chard	1 bunch	0	0	0