Saturday, May 9, 2009

Mixed Vegetable Quinoa(High Protein/Stamina Food)



Know what you Eat: Quinoa (pronounced keen-wah) was once called "the gold of the Incas" for increasing the stamina of Incan warriors. Quinoa, is an extremely nutritious seed. It has a protein value that is extremely high (12-18%) and the protein it supplies is complete protein, meaning that it includes all nine essential amino acids. Quinoa is easy to digest, contains no gluten., a good source of dietary fiber, phosphorous, magnesium, and iron .



Cooking Time : 15 mins
Preparation Time : 10 mins
Serves : 4

Quinoa is a highly nutritious food and can be substituted instead of rice in any of dishes. It has a slightly bitter taste if not soaked for atleast for 30 mins and rinsed before cooking. It is a very versatile grain and in our house this is the primary grain used for cooking. This can be found in any health food store, or in your organic food speciality aisle. We buy in bulk online in nutsonline.com as it works out very cost effective. Since this has become our staple i experiment various dishes with this grain and this is one of them.

Ingredients

Cooked Quinoa - 2 cups
Chopped vegetables - 4 cups(Onion, Bell peppers(Green, Red, Yellow, Orange), Carrots, Beans)
Salt - 1 tsp or to taste
Lemon Juice - 2 tsp or to taste
Turmeric powder - 1/2 tsp
Green Chilli - 1 or to taste
Curry leaves - 1/2 tsp
Oil - 1 tsp
Mustard Seeds - 1/2 tsp(Optional)

Garnishing

Finely Chopped Cilantro - 2 tbsps
Oven roasted peanuts - handful (optional)
Clarified butter(Ghee) - 1 tsp (optional)

Method

1) Soak Quinoa for atleast 30 mins and then rinse it thoroughly and add 2 parts of water to 1 part of quinoa, salt and cook for 15-20 minutes. Let the cooked quinoa cool or you can cook and store in refrigerator and make this dish in an instant.
2) Heat oil, add mustard seeds.
3) Once the seeds stop spluttering add curry leaves, chopped green chilli, onion and saute till the onion becomes translucent.
4) Now add all the chopped vegetables, salt and saute till they are fully cooked.
5) Now add the cooked quinoa and mix it thoroughly to combine with the rest of the ingredients and leave it for 5 minutes, stirring in between.
6) Switch off add chopped cilantro, peanuts, ghee(clarified butter will give a nice flavor) and lemon juice.
7) Stir and combine so the lemon juice is coated evenly and serve it with tomato ketchup, chutney or yogurt of your choice.

Event Participation

1) This dish goes to Original Recipes - Monthly Round up Event hosted by Lorie.

8 comments:

Parita said...

The dish looks very healthy and delicious :)

Suparna said...

Hi,
Mixed veggie quinoa looks yummm health packed and colourful.Thanks for the easy recipe.
tc

sangeeta said...

first time here........nice n healthy recipe.
you have a nice blog.

a2zvegetariancuisine said...

Thanks Parita, Suparna and Sangeetan for your comments.

Malar Gandhi said...

Awesome!!! Picture looks great. Love this recipe.

First tiem here, I am impressed!:)

Love the profile talk, infact! Kool huh...sharing the common interest, you girl's rock!! Wish I was ur neighbour too.

a2zvegetariancuisine said...

Thanks Malar, for visiting, keep checking for more healthy recipes.

mahimaa said...

ok i will accept this dish.. this is such a healthy one. thanks.got your email.

Lore said...

Oh the precious quinoa! Should be a staple in every health conscious home. Your dish sounds light and flavourful. Thanks for sending it my way :)

 
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