Healthy Ramadan Suhoor Recipe: Quinoa Pilaf

Suhoor refers to a pre-dawn plate before fasting begins. Here’s a good plate to start we day with — quinoa pilaf. 

This Quinoa Pilaf is packaged with disease–fighting and immune–boosting substances called phytochemicals. These substances, along with nutrients in plant foods, are suspicion to strengthen opposite cancer and cardiovascular disease. Fun fact: One crater of quinoa contains 8 grams of protein and 5 grams of fiber.

Makes 8 servings

Quinoa can supplement accumulation to your diet and contains some-more protein than other grains.

1 yellow or red onion, chopped 
¹/₂ cup chopped celery 
¹/₂ cup chopped carrot 
1 tablespoon minced garlic 
2 teaspoons belligerent cumin 
1 teaspoon dusty oregano 
2 cups dry quinoa, cleared and dried 
3 cups hot H2O or unfeeling gas (add 1 teaspoon salt if regulating H2O or unsalted broth)

Sauté onion, celery, carrot, and garlic until they start to caramelize or spin brown. Add cumin, oregano, and quinoa. Stir constantly and prepare for about 3 some-more mins to concede spices and quinoa to toast. Add hot pickled H2O or unfeeling broth. Cover and prepare for about 20 mins or until all a glass has totally engrossed and a quinoa has ‘bloomed.’ Do not stir during cooking and make certain a lid is parsimonious to forestall dampness from escaping. Remove from feverishness and concede quinoa to lay for 5 to 10 minutes. Add cilantro or parsley, if using. Fluff with a flare and serve. 

Stored in a lonesome enclosure in a refrigerator, leftover Quinoa Pilaf will keep for adult to 3days. 

Tip: For a variation, replace cumin and oregano and supplement 1 teaspoon dusty thyme, rosemary, and/or sage.

Per serving

• Calories: 172


• Fat: 2.6 g


• Saturated Fat: 0.3 g


• Calories from Fat: 13.8%


• Cholesterol: 0 mg


• Protein: 6 g


• Carbohydrates: 32 g


• Sugar: 3.6 g


• Fiber: 3.1 g


• Sodium: 318 mg


• Calcium: 45 mg


• Iron: 4.4 mg


• Vitamin C: 1.7 mg


• Beta Carotene: 647 mcg


• Vitamin E: 0.8 mg

Source: The Survivor’s Handbook: Eating Right for Cancer Survival by Neal D. Barnard, M.D. and Jennifer Reilly, R.D.

Image source: Kathy Patalsky

Also read:

• Ramadan – 5 tips to stay healthy while fasting


• Ramadan – how to eat healthy during Iftar


• Ramadan – special tips for a healthy Sehri


• How to eat healthy during Ramadan – diet devise by consultant nutritionists


• How to contend fit during Ramadan

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Healthy Ramadan Suhoor Recipe: Quinoa Pilaf