| Prep: 20 mins | Cook: 25 mins | Difficulty: Medium | Serves: 6 |
| kcal | fat | saturates | carbs |
| 352 | 13g | 2g | 52g |
| sugars | fibre | protein | salt |
| 8g | 8g | 14g | 0.4g |
There’s a certain magic about creating a dish that pays homage to my heritage and marries well with my culinary philosophy, such as the Soybean and Quinoa Pilaf. As a proud Seattleite with a vibrant, rich Japanese lineage, I’ve always found unique ways to blend my love for local Pacific Northwest ingredients with the depth of traditional cooking techniques I picked up during my time in Japan. This recipe does precisely that. This flavorful, glutinous pilaf leverages the satisfying mixture of quinoa and soybeans—both essential staples in both cuisines—to bring this dish to life.
The Art of Balance in the Soybean and Quinoa Pilaf
The art of preparing this Soybean and Quinoa Pilaf lies in creating a delicate balance of flavors. On the one hand, there’s the slightly earthy, nutty taste of the quinoa—a grain first cultivated by the Incas but now has found its place in global contemporary cuisine. On the other hand, it’s the subtle sweetness of the soybeans and crunch of bell peppers that provide this dish a distinct, unforgettable symphony of flavors that’s hearty while being refreshingly light.
Unleashing the Power of Superfoods
But this recipe isn’t just about creating an explosion of flavors. It’s a powerhouse of nutrition. The protein-packed quinoa coupled with soybeans, one of the few plant foods that contain all essential amino acids, makes this dish incredibly beneficial for those watching their diet without compromising taste. Toss in some antioxidant-rich bell peppers and juicy tomatoes, and you have a wholesome meal that’s as delightful as it is nourishing.
Finished off with a final flourish of fresh parsley and earthy almonds (optional), there’s a classic sense of freshness that pervades each bite. And for those who like a hint of sweetness, the inclusion of dried cranberries or other dried fruits can do wonders. A squeeze of lemon brings some tang and brightness, rounding off a balanced, palate-pleasing dish.
This recipe could be compared to traditional Eastern medleys such as a Japanese sushi bowl or an Israeli couscous salad. Similarly, if you’re looking to pair it with other dishes, it would work wonderfully alongside a grilled salmon or a vibrant, leafy green salad. The Soybean and Quinoa Pilaf is versatile, nourishing, and reflective of a culinary heritage that spans across continents.
What You’ll Need
- 1 cup quinoa
- 2 cups vegetable broth
- 2 tablespoons olive oil
- 1 cup chopped onion
- 2 cloves garlic, minced
- 1 cup soybeans, cooked and shelled
- 1 bell pepper, chopped
- 1 cup diced tomatoes
- 1/2 cup chopped fresh parsley
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 1 lemon, juiced
- 1/2 cup dried cranberries or chopped dried fruit (optional)
- 1/2 cup chopped almonds (optional)
Method
Step One
Begin by rinsing the quinoa under cold water until the water runs clear. This is to remove any saponins on the quinoa which can cause it to taste bitter. Set the quinoa aside to dry.
Step Two
Take a large frying pan, place it over medium heat and pour in the olive oil. Once the oil has heated up, add your chopped onions and minced garlic to the pan. Sauté these until the onions become translucent and the garlic is fragrant.
Step Three
Add the rinsed quinoa into the frying pan with the onions and garlic. Stir everything together allowing the quinoa to toast slightly. Then pour in the vegetable broth. Stir again, then cover the frying pan and let everything simmer for around 15 minutes, or until the quinoa is tender and the broth has been absorbed.
Step Four
While the quinoa is cooking, chop your bell pepper, dice the tomatoes and shell your cooked soybeans.
Step Five
Once the quinoa has finished cooking, add in the bell pepper, tomatoes, soybeans, chopped fresh parsley, salt and black pepper. Stir these ingredients through, then re-cover the frying pan and allow everything to cook for another 10 minutes.
Step Six
Finally, squeeze the juice from your lemon over the quinoa and vegetables, add the dried cranberries or dried fruit and chopped almonds if using, and give everything a final stir.
Your Soybean and Quinoa Pilaf is now ready to serve and enjoy!
