Beef and Bulgur-Style Quinoa Pilaf with Herbs
A savory one-bowl pilaf of lean ground beef and fluffy quinoa brightened with parsley, juicy tomato, and olive oil. Each portion delivers around 8 mg of zinc, a mineral that supports normal thyroid function.
- Prep
- 10 min
- Cook
- 20 min
- Total
- 30 min
- Servings
- 1
Ingredients
- 45gquinoa, dry (rinsed)
- 120glean ground beef (5% fat)
- 1tbspextra-virgin olive oil
- 0.5smallyellow onion, finely chopped
- 1clovegarlic, minced
- 1mediumripe tomato, diced (~120 g)
- 120mlwater or low-sodium broth
- 0.5tspground cumin
- 20gfresh parsley, chopped
- 1tbsplemon juice
- 1pinchsalt and black pepper
Instructions
- 01
Rinse the quinoa under cold water for 30 seconds to remove its natural coating.
- 02
Heat the olive oil in a small saucepan over medium heat. Add the onion and cook for 3 minutes until softened, then stir in the garlic and cumin for 30 seconds until fragrant.
- 03
Add the ground beef, breaking it up with a spoon, and cook for 4-5 minutes until browned and no longer pink.
- 04
Stir in the diced tomato and cook for 2 minutes until it starts to break down.
- 05
Add the rinsed quinoa and the water or broth. Bring to a gentle simmer, cover, and cook for 13-15 minutes until the liquid is absorbed and the quinoa is fluffy with visible spirals.
- 06
Remove from the heat and let it rest, covered, for 2 minutes. Fluff with a fork.
- 07
Stir through the chopped parsley and lemon juice, season with salt and pepper to taste, and serve warm.
Nutrition (per serving)
- Calories
- 505kcal
- Protein
- 33g
- Carbs
- 38g
- Fat
- 22g
- Fiber
- 6g
- Selenium
- 29mcg
- Zinc
- 6.7mg
- Iron
- 5.8mg
- B12
- 2.4mcg
- Iodine
- 4mcg
- Sodium
- 360mg
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