Rainbow Quinoa Pilaf - cooking recipe

Ingredients

1 1/2 cups quinoa
2 cups milk
1/2 cup vegetable broth, sodium-reduced or 1/2 cup water
1 tablespoon butter
1 onion, chopped
1 sweet red pepper, chopped
salt and pepper
2 cups small frozen mixed vegetables (peas, carrots, corn, beans)
2 tablespoons all-purpose flour or 2 tablespoons rice flour

Preparation

In a fine mesh sieve, rinse quinoa well under cold running water. Drain and set aside.
In a large measuring cup combine milk and vegetable broth. Heat in microwave on medium high for about 3 minutes or until steaming (or heat in a saucepan over medium heat).
Meanwhile, in a large deep saucepan , melt butter over medium heat. Add onion, red pepper and 1/2 teaspoons salt and pepper and saute for 5 minutes or until softened.
Stir in frozen vegetables and saute for 1 minute or until starting to thaw. Stir in quinoa and flour. Stir in heated milk mixture and bring to a simmer, stirring.
Reduce heat to low, cover and simmer for 20 minutes or until quinoa is tender and most of liquid is absorbed.
Remove from heat and let stand, covered for 5 minutes. Fluff with a fork and season to taste with salt and pepper.
COOKING TIP: Extra pilaf makes a terrific salad to pack for lunch. Let it cool, cover and refrigerate for up to 2 days. Add crumbled Canadian Feta cheese, drained canned beans and lemon juice or balsamic vinegar to remoisten.