Quinoa, pronounced keen-wah, is a highly nutritional seed that has rapidly gained lot of popularity because of its health benefits. Quinoa is high in protein, fiber and anti-oxidants, contains essential amino-acids and is gluten-free too. There are hundreds of cultivated types of quinoa, but the most common ones available are white, red, and black quinoa.
There are several ways we can incorporate quinoa in our diet. Salads are the most popular way and being an excellent carbohydrate substitute, you can replace rice with quinoa. Quinoa blends very well with Indian flavors and can be used to make upma, pulao etc. Following my vegetable pulao recipe, I tried this quinoa vegetable pulao. The pulao turned out so flavorful and does not really need a side dish, a bowl of onion-tomato raita is just enough. It's great to pack for lunchbox too. Do try this protein-packed healthy pulao and let me know how you like it.
QUINOA PULAO RECIPE
{ Mildly spiced pulao with quinoa and vegetables }Serves 2-3
Ingredients:
1 tbsp oil
1 bay leaf
¼-inch cinnamon stick
2 cloves
2 cardamom
½ tsp cumin seeds / jeera
1 large onion, chopped
1 tsp ginger garlic paste
2-3 green chillies, slit
12-15 mint leaves, finely chopped
1 small potato, chopped
1 small carrot, chopped
¼ cup green peas
¼ cup sweet corn
¼ cup capsicum, chopped
1 cup quinoa
½ tsp garam masala
¼ tsp black pepper powder
Salt to taste
Method:
1. Wash the quinoa in a fine mesh strainer few times under cold water and set aside.
2. In a non-stick kadai, heat oil and add bay leaf, cinnamom, cloves, cardamom, cumin seeds and fry till nice aroma comes.
3. Add the onions and saute till soft and transcluscent. Then add ginger- garlic paste and fry till raw smell goes.
4. Add the green chillies, mint and fry for 1 minute. Then add the vegetables, garam masala, pepper powder and fry for 3-4 minutes.
5. Add the quinoa, salt and 2 cups water. Bring to boil and reduce the heat to low. Cook covered for 10-12 minutes or until quinoa has become soft and fluffy.
Notes and Tips
- You can use any vegetables of your choice.
- I kept the spices mild, you can add more spices as per your preference.
