Mediterranean Diet Friendly Herbed Maple-Dijon Quinoa Pilaf

Total time35 min

Prep time10 min

Cook time20 min

Mediterranean Diet Friendly Herbed Maple-Dijon Quinoa Pilaf

This quinoa pilaf brings together fluffy, nutty quinoa with tender-crisp red bell pepper and zucchini, all tossed in a bright, tangy dressing built from Dijon mustard, maple syrup, olive oil, and fresh lemon juice. A quick sauté in garlic-infused oil gives the vegetables just enough color and depth before everything gets folded together with fresh scallions, parsley, and thyme for a burst of herby freshness in every forkful. Toasted pumpkin seeds on top add a satisfying crunch and a little extra nuttiness if you want it. It's the kind of dish that works equally well warm off the stove or scooped cold straight from the fridge the next day, making it an easy make-ahead grain bowl or side. With whole grains, good olive oil, plenty of vegetables, and herbs doing the heavy lifting, this pilaf is a genuinely solid pick for a Mediterranean Diet Friendly table.

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Ingredients

4 servings

For the pilaf

1 cup dry quinoa, rinsed
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2 cups chicken broth
1 tbsp garlic-infused oil
½ cup red bell pepper, finely diced
½ cup zucchini, finely diced
4 scallions, green tops only, thinly sliced

For the dressing

2 tbsp maple syrup
Chef's tip
Use the same amount; honey is a little thicker and slightly sweeter.
2 tbsp dijon mustard
2 tbsp olive oil
1 tbsp fresh lemon juice
¼ tsp salt
¼ tsp black pepper

For finishing

2 tbsp fresh flat-leaf parsley, finely chopped
1 tbsp fresh thyme leaves
2 tbsp toasted pumpkin seeds (optional)

Instructions

1
Rinse the quinoa in a fine-mesh strainer under cold running water for 30 seconds, then drain well.
2
Bring the chicken broth to a boil in a medium saucepan over high heat. Stir in the rinsed quinoa, reduce the heat to low, cover, and cook until the quinoa has absorbed all the liquid and the germ rings are visible, about 15 minutes. Remove from the heat and let stand, covered, for 5 minutes, then fluff with a fork.

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