Quinoa Pulao(Pilaf)

If you are in quest to adapt a low carbohydrate and high protein vegetarian diet, then you should definitely try quinoa. Quinoa is a protein rich pseudo grain, meaning a seed actually used as grain and is of South American origin. With a slightly crunchy texture and a nutty flavor this can be substituted in place of rice in most of the dishes. You can buy Quinoa in your local health food store or you can order online and ordering in bulk works out much cheaper than buying it in store in pounds. When you use quinoa take care to soak and rinse it thoroughly because some of the bitter saponin covering on the grain can still be present even though most quinoa is washed before being sold, you should thoroughly rinse the dry grain until the water runs clear. Quinoa is an every day staple in my house and can be easily substituted for rice in different main dishes, this pulao is normally made with fragrant basmati rice but I substituted it with quinoa. The spices surely gave a lovely flavor and taste to this versatile grain. Do try this and let me know how you liked it.

Preparation Time – 10 Minutes

Cooking Time – 20 to 30 Minutes

Serves – 2 to 3

Ingredients

Quinoa – 1 Cup

Water – 2 Cups

Cinnamon – 1 stick

Clove – 1

Salt – 1/2 Tsp or to taste

Coconut Oil – 1 Tsp

Onion – 1 Sliced into thin slices

Green Beans – Cut into 1 inch pieces 1/3 Cup

Frozen and thawed peas – 1/3 Cup

Cauliflower florets – 2 Cups

Carrots – Peeled and cut into sticks – 1/2 Cup

Bay leaves, cinnamon stick, star anise, coriander seeds, pepper corns, cloves(whole garam masala) –1 Tbsp

Salt – 1/2 Tsp or to taste

Slit green chilies – 2 or to taste

Ghee ( Clarified butter) – 2 Tsp

Cashews – 8 to 10

Raisins – few

Method

1) Soak quinoa for 30 minutes and rinse, drain and add half tsp salt, cinnamon stick and clove and cook on stove top adding 2 cups of water or in a pressure cooker for two whistles. Once the pressure is released, take it out and make sure the quinoa is completely cooled then refrigerate preferably overnight. For pulao, the previous day cooked and refrigerated quinoa works better than the quinoa cooked on the same day.

2) Heat a pan add the coconut oil and the whole garam masala and the slit chilies, sliced onions and saute till the onions become translucent.

3) Now add the chopped beans and saute for few minutes 3 to 5 and after that add the carrots, cauliflower, peas and add salt and slightly cover and cook till tender.

4) Now add the quinoa and give a quick stir and switch off. Heat the remaining ghee and once it is warm add the cashews and fry till golden. Now add the raisins and heat till the raisins swell and add this cashew, raisin ghee to the cooked veggies and quinoa. Combine and serve with some raita.

Events

Sending this to Julie’s Show me your HITS – Iron rich foods an event started by Sangee of Spicy Treats.

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Cilantro Quinoa

Quinoa is a staple in my house. Traditionally we are rice eaters and make so  many varieties of rice. Since Quinoa has replaced rice, now I try out the different rice dishes with quinoa. Believe me instead of just adding it to salads and eating, the addition of spices give a totally new taste to this nutritious pseudo grain. Since quinoa is high protein and complex carbohydrate grain, even if you are weight watcher, diet watcher or carb watcher perfectly fits the bill.

For those of you who have questions on quinoa - Quinoa (pronounced Keen-wah) is an ancient food that has been cultivated in South American Andes since at least 3,000 B.C. Technically quinoa is not a true grain, but is the seed of the Chenopodium or Goosefoot plant. It is used as a grain and substituted for grains because of it's cooking characteristics. Quinoa can be found in most natural food stores and if you are buying in bulk, look for deals online.

Cooking Time – 20 minutes

Serves – 2 to 3

Ingredients

Cooked Quinoa – 2 Cups(Preferably cooked previous day and refrigerated)

Cilantro leaves – 1 bunch(washed, stalks removed)

Tamarind – 1 inch piece

Red chilies – 2 or to taste

Salt – 1 Tsp or to taste

Asafoetida – 1 small piece

Mustard seeds – 1 Tsp

Split Urad Dal – 1 Tbsp

Coconut oil – 1 Tbsp

Water – 1/4 Cup or more

Roasted Peanuts - handful

Method

1) Heat a pan and add 1 Tsp of coconut oil. Once the oil is hot add the mustard seeds. After the seeds stop spluttering add the asafoetida piece and urad dal. Once the urad dal slightly browns take a Tsp of spluttered mustard seeds and urad dal and keep it aside.

2) Now in the hot pan along with the rest of the ingredients add the tamarind piece, red chilies and saute till the chilies are slightly brown. Switch off and allow this to cool.

3) Now reheat the cold quinoa and once warm, add the spluttered mustard seeds and urad dal, roasted peanuts and keep it ready.

4) In a blender put the cilantro leaves, the roasted content, salt and add little bit of water and blend into a smooth paste. Add water as necessary and do not add more as we are not making a juice but a thick paste.

5)  Now add this cilantro paste to the warm quinoa and rest of the coconut oil and combine it. Serve with some vegetable raita and enjoy.



Events

Sending this to Sangee’s HITS- Fiber Rich foods.

Sending to Julie’s EP-Series Herbs & Spices Cilantro and Cumin.

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Tindora(Ivy Gourd) Quinoa

Happy Thanksgiving to all my readers and friends. I am sure every body would have started on their Thanksgiving menu and meal ideas already and  if you are still trying to figure out an option for the main course and which needs to be something nutritious, guilt free and something you don’t have to worry about after indulging. Then do include this high protein pseudo grain in menu.  Very easy to prepare and nutritious. Do try it out and let me know, how you liked it.

Ivy gourd(Tindora) can be found in Indian(Asian) stores and is very low in carbohydrate and in alternate medicine it is believed to regulate sugar metabolism. Looks like a small miniature cucumber and crunchy and crispy in taste.

Preparation Time – 15 Minutes

Cooking Time – 20 Minutes

Serves – 2

Ingredients





For the spice powder

Coriander seeds - 2 Tbsp

Split Channa Dal(Kadali paruppu) -1 Tbsp

Dry red chilies - 4 or as per taste

Cinnamon - 1 stick

Fennel seeds - 1 Tsp

Tamarind - 1 inch long piece

Coconut - 7 one inch pieces

Cooked Quinoa - 1 Cup

Tindora(Small gourd) – Around 12 to 15(Chopped into small pieces)

Turmeric powder - 1/2 Tsp

Salt - 1 Tsp or to taste

Coconut oil - 1 Tsp

Mustard seeds - 1/2 Tsp

Urad dal - 1 Tsp

Peanuts - 1 Tbsp

Chopped cilantro - 1 Tbsp







Method

1) Dry roast the ingredients given under the spice powder section until fragrant and once cool enough to handle, make a coarse to fine powder and keep this aside.

2) Heat the pan, add a tsp of oil and roast the peanuts till slightly brown, remove the peanuts and then add mustard seeds. After the seeds stop spluttering add the urad dal and leave it till slightly browned.

3) Now add the Tindora pieces, add the salt and turmeric powder and saute till well cooked. Cover and cook and this will take any where between 8-10 minutes. Now add half of the spice powder saute for a second and add the quinoa. Add one more tsp of oil and mix thoroughly.

4) Garnish with toasted peanuts and chopped cilantro and serve with raita(yogurt dip) of your choice.

Note – I made this spice powder and used up half of it to prepare Eggplant Quinoa and the used the rest in this dish. So based on the quantity required, half or double the spice powder measurement.

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Eggplant Quinoa

Quinoa is a protein rich pseudo grain, meaning a seed actually used as grain and is of South American origin. With a slightly crunchy texture and a nutty flavor this can be substituted in place of rice in most of the dishes. Quinoa is available in your local health food store or online stores. This eggplant quinoa is super quick to make. With rice being a staple in the region from where I come, there are so many varieties of rice that are prepared and relished and this is one amongst them. But in my house hold since quinoa is a staple, I just substituted the rice with quinoa to make this protein rich one pot meal.  The spice powder  is the key to this flavorful and delicious dish and I make it before hand and this stays good for at least a week refrigerated.  Very easy to put together, just try out this dish and do let me know how you liked it.

Preparation Time - 10-15 Minutes

Cooking Time - 20 Minutes

Serves - 2



Ingredients





For the spice powder



Coriander seeds - 2 Tbsp

Split Channa Dal(Kadali paruppu) -1 Tbsp

Dry red chilies - 4 or as per taste

Cinnamon - 1 stick

Fennel seeds - 1 Tsp

Tamarind - 1 inch long piece

Coconut - 7 one inch pieces



Cooked Quinoa - 1 Cup

Eggplants - 1 big or 2 small Japanese eggplants(Chopped into small pieces)

Turmeric powder - 1/2 Tsp

Salt - 1 Tsp or to taste

Onion - 1 small(chopped into small pieces)

Coconut oil - 1 Tsp

Mustard seeds - 1/2 Tsp

Urad dal - 1 Tsp

Ghee roasted cashews - 1 Tbsp



Chopped cilantro - 1 Tbsp



Method



1) Dry roast the ingredients given under the spice powder section until fragrant and once cool enough to handle, make a coarse to fine powder and keep this aside.



2) Heat the pan, add a tsp of oil and once it is hot add the mustard seeds. After the seeds stop spluttering add the urad dal. Once it slightly browns add the onion pieces and saute for a few minutes till translucent.



3) Now add the eggplant pieces, add the salt and turmeric powder and saute till well cooked. Cover and cook and this will take any where between 8-10 minutes. Now add half of the spice powder saute for a second and add the quinoa. Add one more tsp of oil and mix thoroughly.



4) Garnish with ghee roasted cashews and chopped cilantro and serve with raita(yogurt dip) of your choice.

Events



1) Sending this to Healthy Lunch box ideas - Brinjal an event hosted by Priya an event started by Kalyani.



2) Sending this Healthy Cooking Challenge - Healthy Lunch Box Ideas by Edible Entertainment an event started by  My Tasty Curry

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Tomato Quinoa

Looking for high protein, low carb, gluten free grain. Then Quinoa is a very good choice for you.  Quinoa is a highly nutritious pseudo grain ( a seed which is treated as grain) originating from South America. Quinoa contains complete  protein meaning it contains all the essential amino acids required by the body. Apart from protein it is a good source of iron, calcium, potassium, copper and magnesium. Next time you get that migraine think Quinoa because diets rich in magnesium are good for people suffering from migraine, child hood asthma etc. If  you think healthy food doesn't taste good. Try this out and let me know.

If you looking for quick one pot dish this recipe will be really handy for you. Soak the Quinoa for 30 minutes and cook it and refrigerate. Cook the tomato and onion for few minutes, mix it with cooked Quinoa,  garnish with some roasted peanuts and enjoy.

Preparation Time - 10 Minutes

Cooking Time - 30 Minutes

Serves - 2 to 3

Ingredients

Cooked Quinoa - 2 Cups

Onion - 1 (chopped)

Tomato - 2(Ripe and firm, chopped)

Green Chili - 2 to 3 or to taste(Slit vertically)

Coconut Oil - 2 Tsp

Mustard Seeds - 1/2 Tsp

Fennel Seeds - 1/2 Tsp

Salt - 1 Tsp or to taste

Sesame Oil - 1 Tsp

Peanuts - Handful (Toasted)

Method

1) Heat a pan and add the coconut oil. Once the oil is hot add the mustard seeds. After they stop spluttering add the slit fennel seeds, green chilies and chopped onions. Add a pinch of salt and fry till translucent.

2) Now add the chopped tomatoes and the salt. The tomato will start cooking and will leave out a lot of water. Simmer till all the water evaporates in medium to high heat stirring in between and you will get a thick tomato paste. This will take at least 10-15  Minutes.

3) To the cooked and cooled quinoa add the sesame oil and fluff with a fork and add it to the tomato paste and gently stir so that it is well coated with the tomato gravy.

4) Add the toasted peanuts and serve with some vegetable yogurt dip(raita).

Note - Soak Quinoa in water for atleast half an hour, rinse and drain. Add 2 measures of water to 1 measure of Quinoa and cook till it fluffs up. Remove quinoa and let it cool completely. Infact for this tomato quinoa if you have left over quinoa from the previous night, refrigerate it and then take it out nextday and warm it. The left over, refrigerated quinoa doesn't have a mushed texture, so it tastes much better than freshly cooked quinoa.Alternately you can pressure cook to 2 whistles also.

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Quinoa Peas Pulao/Pilaf

Quinoa is a highly nutritious food from South America. Quinoa is rich in protein content, complete protein as it contains all the essential amino acids, especially lysine, which is required by the body to grow and repair tissues. Apart from Protein it is also a good source of  iron, calcium, potassium, copper and magnesium. If you are looking for a gluten free diet, Quinoa is a boon for you. The high protein content and low carb content will make this a best fit for people with diabetes, childhood asthma,  migraines and vegetarians aiming for a high protein diet.



Do you eat Quinoa on a daily basis and are getting bored with your usual Quinoa salad recipes, try this one out and I am sure you would love the taste and flavor. Very easy and quick to make, this recipe is a sure keeper. I served this with Paneer Makhani an Indian Cottage Cheese dish cooked with spices & salad, a complete balanced and great tasting lunch.



Preparation Time - 20 Minutes

Cooking Time - 20 Minutes

Serves - 2





Ingredients



Cooked Quinoa - 1 1/2 Cups

Frozen Green Peas - 1/2 Cup (defrosted)

Onion medium sized - 1 (Chopped into thin slices)

Ginger Garlic Paste - 1/2 Tsp

Green Chili - 2 or to taste

Coconut Oil - 2 Tsp

Mustard seeds - 1/2 Tsp

Fennel seeds - 1/2 Tsp

Salt - 1 Tsp or to taste

Garam Masala powder - 1 Tsp

Toasted cashews - 8 to 10 (broken into pieces)



Method



1) Heat a pan and add a tsp of oil, once the oil is hot add the mustard seeds. After the mustard seeds stop spluttering add the fennel seeds and the ginger garlic paste.



2) Saute this for a few minutes till the raw smell of the ginger garlic paste is gone and it is slightly browned. Now add the chopped green chilies and the onions and add 1/4 tsp of salt and cook till the onions are translucent.



3) Now add the green peas and another 1/4 tsp of salt and 1/4 cup of water. Cook till the peas are tender. (Add more water if required but do not add a lot because we just need 1 to 2 Tbsp of water when we add the cooked quinoa)



4) Now add the cooked quinoa, rest of the salt, garam masala powder and simmer till the water as well as the spices are absorbed by the quinoa and switch off the stove. Add a tsp of the remaining coconut oil for good flavor and garnish with chopped cilantro and toasted nuts and serve.

Event



This goes straight to Only Fusion Recipes hosted by Priya of Now Serving and an event started by Pari.

Sending this to WWC-Quinoa for Dinner hosted by Ohtastensee an event started by Sanjeeta.

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Quinoa Kichidi

If you like Quinoa, you should definitely try this. Even if you don't like the taste of this high protein seed, you should try making this dish and I am sure Quinoa will go away from your not so favorite food list. The addition of mung bean gives a very nice taste to this dish. The addition of sweet peppers & spices not only makes it taste better but also kind of hides the slight bitter taste of Quinoa.



This is a one pot dish, with low carb and high protein content. With a cup of raita, this would be a perfect balanced, quick and filling meal.  So try this out and let me know, how you liked it.



Preparation Time - 10 Minutes

Cooking Time - 10 Minutes

Serves - 1 to 2



Ingredients



Cooked Quinoa - 1 Cup

Cooked Mung Bean(Moong Dal) - 1/2 Cup

Chopped bell pepper - 1 Cup (Red, Yellow & green)

Sambar powder - 1/2 Tsp

Garam Masala powder - 1/4 Tsp

Salt - 3/4 Tsp or to taste

Lemon Juice - 1 1/2 Tsp or to taste

Ghee(Clarified butter) - 1/2 Tsp

Water - 2 Tbsp or more depending on the thickness desired



Tempering



Coconut Oil - 1 Tsp

Mustard seeds - 1/2 Tsp

Curry leaves - few



Garnishing



Chopped Cilantro



Method



1) Heat a pan, add a tsp of oil and once this is hot add the mustard seeds.



2) After the mustard seeds stop spluttering, add the asafoetida powder, curry leaves and the chopped bell peppers and little bit of salt.



3) Once the bell peppers are tender, add the sambar powder, saute for a few seconds and then add the cooked quinoa and cooked moong dal along with the remaining salt.



4) If the quinoa mixture is too thick, add little bit of water and simmer for 3-5 minutes.



5) Switch off and add 1/2 tsp ghee and chopped cilantro. Add the lemon juice once it slightly cools down, combine well.



6) Serve with raita enjoy.

Event Participation

1) This goes to Only Original Recipes hosted by Nivedita an event started by Pari.

2) Sending this to WWC-Quinoa for Dinner hosted by Ohtastensee an event started by Sanjeeta.

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Lemon Quinoa(Quinoa Lemon Pulihora)



Quinoa is a highly nutritious food from South America. Quinoa is rich in protein conten, complete protein as it contains all the essential amino acids, especially lysine, which is required by the body to grow and repair tissues. Apart from Protein it is also a good source of  iron, calcium, copper, potassium and magnesium. If you are looking for a grain free as well as gluten free diet, Quinoa is a boon for you. The high protein content and low carb content will make this a best fit for people with diabetes, childhood asthma,  migraines and vegetarians aiming for a high protein diet.

 The seed of quinoa has a coating of saponin that imparts it a bitter taste and is quite toxic. It needs to be soaked for minimum 30 minutes and rinsed under cold running water to remove this coating. Very easy to cook and so good for you. This can be easily substituted for any rice dish instead of rice

Preparation Time - Nil

Cooking Time - 25 Minutes

Serves - 2

Ingredients

Cooked Quinoa - 2 cups

Red or Green Chillies - 4 (more if you want it spicy)

Roasted Peanuts - 1/4 cup

Coconut Oil - 1 Tbsp

Sesame Oil - 1 Tbsp

Channa Dal - 1 Tbsp (Soak this in water for 20-30 minutes)

Chopped curry leaves - 4 tsp

Mustard Seeds - 1/2 tsp

Asafoetida powder - 1/4 tsp

Salt - 1 tsp or to taste

Turmeric Powder - 1 Tsp

Lemon Juice - 1 Tbsp or to taste



Method



1) Heat coconut oil, add mustard seeds and once it stops spluttering add asafoetida powder, drained channa dal, chillies, curry leaves. Saute for a minute till the channa dal slightly browns.



2) Now add the turmeric powder and sautee for a few seconds and switch off the stove.



3) To this add the lemon juice and salt.



4) To the cooled Quinoa add a tbsp of Sesame Oil and toss it and then add it to the lemon juice mixture and combine well.



5) Now add the roasted peanuts  and serve with raita.



Note - Soak Quinoa in water for atleast half an hour, rinse and drain. Add 2 measures of water to 1 measure of Quinoa and salt to taste and cook till it fluffs up. Remove quinoa and let it cool completely. Infact for this lemon quinoa if you have left over quinoa from the previous night, refrigerate it and then take it out nextday and warm it. The left over, refrigerated quinoa doesn't have a mushed texture, so it tastes much better than freshly cooked quinoa.







Event Participation



1) This goes straight to Twist the traditional an event hosted by My Innovative Kitchen.

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Coconut Quinoa

Know what you Eat - A recently rediscovered ancient "grain" native to South America, quinoa is high in protein, the protein it supplies is complete protein, meaning that it includes all nine essential amino acids. Quinoa's amino acid profile is well balanced, making it a good choice for vegans concerned about adequate protein intake, also quinoa is especially well-endowed with the amino acid lysine, which is essential for tissue growth and repair. In addition to protein, quinoa features a host of other health-building nutrients. Coconut is a tropical fruit that is rich in protein. Coconut boosts energy and endurance, enhancing physical and athletic performance. It quickly creates a nutritional boost of energy that lasts. Coconut prevents weight and obesity problems by speeding up the metabolism.



I love coconut rice and wanted to try it with quinoa. Quinoa has a very slight bitter taste, which was totally unnoticeable in this dish. The sweetness and flavor of coconut, gave quinoa a total new makeover. This dish is guilt free with less carbs and power packed with protein.



Cooking Time - 10 minutes

Preparation Time - 10 minutes

Serves - 3 to 4



Ingredients



Cooked Quinoa - 2 cups

Unsweetened Grated Coconut (fresh if possible) - 1 cup

Red or Green Chillies - 4 (more if you want it spicy)

Roasted Peanuts - 1/4 cup

Coconut Oil - 2 tbsp

Broken Urad Dal - 4 tsp

Chopped curry leaves - 4 tsp

Mustard Seeds - 1/2 tsp

Asafoetida powder - 1/4 tsp

Salt - 1 tsp or to taste



Garnishing



Roasted Cashews - 4 tsp

Chopped cilantro - 4 tsp



Method



1) Soak Quinoa in water for atleast half an hour, rinse and drain. Add 2 measures of water to 1 measure of Quinoa and salt to taste and cook till it fluffs up.

2) Remove quinoa and let it cool completely.

3) Heat oil, add mustard seeds and once it stops spluttering add asafoetida powder, broken urad dal, chillies, curry leaves. Saute for a minute till the urad dal slightly browns.

5) Now add the grated coconut and keep stirring continously for few minutes till the coconut slightly browns evenly.

6) Switch off add roasted peanuts, salt and cooked Quinoa and mix thoroughly.

7) Garnish with cashews and cilantro and serve.

8) If you are planning to cook and store this dish, saute the coconut for few more extra minutes.

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Sesame Quinoa

Know what you Eat - 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 and naturally contains no gluten. It is also a good source of

dietary fiber, phosphorous, magnesium, and iron. If you are on a weight loss program or aiming for a

high protein low carb diet, go for quinoa. Rice, Wheat, Corn, barley even if they are whole grains they

do add to weight problems, but a seed based diet like Quinoa, Ragi(Finger Millet) will allow you to

take charge of your weight. Even though whole grains, contribute an important part in the food

pyramid there are various views on this and some believe these to be the cause of obesity, diabetes

etc. But it is very difficult to eliminate grains, when you are used to a grain based staple.  But substituting

it with seeds like Millet, Quinoa at least one meal of the day will really help in moving towards the direction.



When you are changing your eating pattern and substituting your staples with new things, you do get craving

to eat the things you liked. Quinoa and finger millet are slowly replacing our staples. Inorder not to get bored and make it more appetising, i try susbtituting quinoa with different rice varieties, which i am used to and this is one of them.



Preparation Time – 5 mins

Cooking Time – 25 mins

Serves – 2



Ingredients



Sesame seeds – 1/4 cup

Red Chili – 4-6 or to your taste

Salt – 1 tsp or to your taste

Quinoa – 1 cup

Oil – 2 Tbsp

Mustard Seeds – 1/2 tsp

Split Urad Dal – 2 Tsp

Asafoetida a pinch

Curry leaves – few

Water



Method



1) Rinse and soak and rinse sesame seeds in enough water for 2 hours.

2) Rinse and soak for 30 minutes.

3) Drain the water completely from the sesame seeds.

4) Cook the Quinoa with 1 1/2 cups water till they are fluffed up or

you can pressure cook for 1 whistle and switch off.

5) Heat a pan and add the drained sesame seeds and keep stirring till they

are evenly popped.

6) Leave the sesame seeds to cool for few minutes.

7) Meanwhile take the quinoa out and let it cool down. I actually make this

using quinoa cooked from the previous day, which is refrigerated to get

a nice separate grains.

8) Grind the sesame seeds with red chili and salt to coarse to fine powder.

9) Heat a pan, add oil and add the mustard seeds, once they stop spluttering

add urad dal and a pinch of asafoetida powder and the curry leaves.

10) Add this oil to the quinoa and then add the sesame powder and mix well.

11) Serve this with raita, yogurt with raw vegetables of your choice for a quick, healthy and balanced

meal.



Notes -  Add sesame powder according to your taste more or less and the

left over sesame powder keeps well in the refrigerator for at least 2-3 weeks.









Event Participation



1) This goes to Cooking with Sesame seeds event hosted by Priya.

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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.

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Yogurt Quinoa & Raw Mango Pickle

Do you know concentrated sweeteners in any form, natural or not when combined with saturated fat, high levels of carbohydrates - release insulin, a hormone that promotes fat storage. This insulin response can lead to insulin resistance down the line, which is associated with a host of problems, including elevated triglycerides, heart disease, and diabetes. After all the festivities and the festive food high in sugar, carbohydrates and fat it is better to go for simple and nutritious easy to prepare meals. Few years back i would have settled with yogurt rice, but knowing the nutritional benefits of Quinoa which is low in carbohydrates and high in protein i replaced it with rice. This is one of the best quinoa dishes you can have, try this one out and i am sure you will go for yogurt quinoa instead of white rice in future.

Quinoa, the "mother grain," 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 and naturally contains no gluten. It is also a good source of dietary fiber, phosphorous, magnesium, and iron.



Cooking Time – 15 mins

Preparation Time – 15 mins

Serves – 2



Ingredients



Cooked Quinoa – 1 cup

Raw milk Yogurt – 1/2 cup

Grated & Finely Chopped Vegetables – 1/2 cup(Cucumber, Carrot, Red & Green Bell Pepper)

Pomegranate seeds – 1/4 cup (optional)

Chopped Cilantro – 2 tbsp(optional)

Salt – 1 tsp or to taste



Tempering



Oil – 1 tsp

Mustard seeds – 1/2 tsp

Asafoetida powder – pinch

Chopped Curry leaves – 1/2 tsp(optional)

Grated ginger – 1/2 tsp

Chopped green chili – 1(optional)



Method



1) Soak, rinse, cook quinoa and set it aside to cool.

2) Add yogurt, chopped vegetables, pomegranate seeds, chopped cilantro, salt to the cooked quinoa and combine thoroughly.

3) Heat oil in a small pan and add mustard seeds, once they stop spluttering, add asafoetida powder, green chili, grated ginger and curry leaves. Once the green chili slightly changes color, remove it and add it to the quinoa mix.



Note -  This can be given for toddlers also, if your toddler is still on mashed and soft food, do not add pomegranate seeds, chopped cilantro, chopped curry leaves, green chili and add grated whichever vegetables they can handle. I started quinoa to my daughter when she was handling only pureed and mashed foods. This is soft and mushy then rice and nutritionally much superior to rice.



Raw Mango Pickle

For the Pickle Recipe please check out this link.

Event Participation



1) The yogurt quinoa goes to Food for 7 stages of life-Cooking for Infants and Toddlers hosted by RV. This dish is very appropriate for Toddlers between 2-3 years of age.



2) The Yogurt Quinoa & Tindora (Little Gourd Curry) goes to Show me your lunch box hosted by Divya.



3) This Yogurt Quinoa & Tindora(Little Gourd) curry also goes to Wholesome lunch box event hosted by Coffee and Vanilla.

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Tamarind Quinoa, Raita, Soup, Shake, Curry(A Wholesome three course meal)

Know what you Eat - A balanced diet is a diet which contains an optimal ratio of nutrients. The philosophy of a balanced diet is that no single food or food type is sufficient for sustaining good health alone. Only through a combination of contributions from various groups in certain proportions can one expect to acheive a healthy diet. An optimal ratio of carbohydrates, protein fruits, vegetables and dairy is required to maintain this balance.

Starter - Soup

Main Course - Tamarind Quinoa, Onion Raita and Sweet Potato Curry

Dessert - Dates & Nuts Shake







Tomato Soup

Ingredients



Tomato - 8 (Small chopped)

Celery - 2 Sticks (finely chopped)

Carrot - 1 big (finely chopped)

Beetroot - 1 small piece(finely chopped)

Mint - 2 tbsp (chopped finely)

Garlic - 2 cloves

Salt - 1 1/2 tsp or to taste

Oregano - 1/2 tsp

Onion powder - 1/2 tsp

Pepper - 1/2 tsp or to taste

Coconut Oil/Ghee/Butter - 2 tsp

Water



Method



1) Heat 1 tsp of oil and add the chopped celery, beets and carrot and leave it for a few minutes till they are half cooked

2) Now add the tomato pieces and cover the vessel and stir in between. Leave it for a few minutes till all the vegetables are cooked.

3) Switch of the stove and let the vegetables cool down.

4) Once the vegetables are cooled completely, transfer them to a blender and blend thoroughly till they become a puree.

5) Heat the rest of the oil and sauté the chopped garlic and mint and transfer the pureed contents to the pan and add water to the desired consistency.

6) Add the onion powder, oregano and salt and stir and leave and switch of once the soup starts bubbling.

7) Now add pepper powder and the soup is ready to serve.







Tamarind Quinoa



Ingredients



Cooked Quinoa - 2 Cups

Pulidarai/Pulihore/Pulikaichal(Spiced Tamarind) Paste - 2 Tbsps

Roasted Peanuts - 2 Tbsp

Oil - 2 Tbspsz



Method



1) Cool and fluff the cooked quinoa with a fork and add, the spiced tamarind paste( i will post this recipe later as this post itself has 4 recipes), roasted peanuts and the oil.

2) Combine gently and thorougly till all the quinoa is well coated with oil and the the paste.







Onion Raita



Ingredients



Yogurt - 2 Cups

Chopped Onion - 3/4 cup

Salt - 1/2 tsp or to taste

Fresh ground pepper - 1/4 tsp or to taste

Cilantro - 1 tbsp(optional)



Method



1. In a big bowl, combine yogurt,  salt, & black pepper together.

2. Now add chopped onion and cilantro to the above mixture and serve.







Date & Nut Milk Shake



Ingredients



Pitted Dates - 6 large

Almonds-1/4 cup

Milk -2 cups

Ice cubes - few

Honey - 1 tsp or to taste(Optional if you have sweet tooth otherwise the sweetness of dates will do)



Method



1.Soak the Almonds and dates in warm milk for about 30 mins separately.

2.Grind the dates first and then add the almonds to make a smooth paste.

3. Now add the milk, ice cubes and honey into a blender and blend together.



Event Participation

1) This goes to Well balanced three course meal event hosted by Yasmeen and Food for Seven Stages of Life- Pregnancy hosted by Radhika.



3) The soup goes to Soup and Juice event hosted by Sireesha.

4) The Date & Nut shake goes to Soup and Juice event hosted by Sireesha, FIL-Milk hosted by Sanghi.

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Whole(Multi) Grain Pizza

Know what you Eat - Whole wheat is good source of dietary fiber, Protein, Iron, B vitamins, Thiamin, Niacin, Magnesium, Phosphorus, Zinc. If you are prone to migraines, try adding quinoa to your diet. Quinoa is a good source of magnesium, a mineral that helps relax blood vessels, preventing the constriction and rebound dilation characteristic of migraines. Oats, via their high fiber content, are already known to help remove cholesterol from the digestive system that would otherwise end up in the bloodstream. Pineapple is an excellent source of Manganese, vitamin C, B1, B6, copper, dietary fiber. Brightly colored bell peppers, whether green, red, orange or yellow, are rich sources of vitamin C and vitamin A (through its concentration of carotenoids such as beta-carotene), two very powerful antioxidants. Cheese is a good source of calcium.

Cooking Time - 20 mins
Preparation Time - 20 mins
Serves - 10 to 12 single serving pizza

Ingredients

Whole wheat flour - 3 cups
Quinoa - 1/2 cup
Oats - 1/2 cup
Gluten - 8 teaspoons
Raw sugar - 1 tablespoon
Yeast(dry for whole grain) - 5 tsp
Warm water - 2 cups
Salt - 3 tsp
Organic Pizza Sauce - 1 cup
Organic Rennetless Cheese(Mozzarella & Cheddar blend) - 6 oz
Red pepper flakes optional


Topping 1

Chopped Pineapple - 1 cup
Chopped Onion, red and green bell pepper - 1/2 cup
Chopped Jalapeno Peppers - 1 tbsp(Optional)




Topping 2

Chopped Onion, Red and Green bell pepper - 2 cups (Quickly saute the onion, red and green bell peppers and keep it aside)

Method

1) Dissolve sugar and yeast in warm water, let sit for about 7 minutes.
2) Roast Quinoa until you get a gentle aroma and let it cool for 10 minutes
3) Grind Oats in a food processor to a fine powder.
4) Grind Quinoa in a food processor to a fine powder
5) Add Oats and Quinoa to the Whole wheat flour and stir in salt and gluten.
6) Add the dissolved yeast and the rest of the water and knead for 5 minutes. Add a tsp of olive oil to the dough's surface and leave in a covered bowl for 45 minutes.
7) Punch down and add one more 1 tsp of Olive oil and knead thoroughly and leave it once again for 30 minutes. It will rise once again.
8) I normally do double rise as you get a softer texture, or you can go ahead after single rise itself.
9) Punch down the dough and roll out into a ball and flatten it, glaze the top with few drops of olive oil and place in a Oiled pan and let it bake for 5 minutes.
10) Remove the pizza and put the pizza sauce, cheese and the toppings and bake for 15 minutes.
11) Remove from the oven and serve it hot.

Note - You can prepare dough and refrigerate and make pizza for lunch in the morning or make pizza and freeze and put in Toaster Oven and broil for 10 minutes till the pizza is evenly hot and pack for lunch.

Event Participation

This goes to Whole grain eggless baking(Wheat) event hosted by Madhu.

This goes to CFK-Healthy Lunch Boxes guest hosted by Neha of Tasty Recipes, event started by Sharmi.

This goes to the Yeast spotting event hosted by Susan.

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

This Vibrant Pineapple Pizza goes to FIC - Express your mood hosted by Nithya Praveen and started by Sunshine Mom.

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Powerpacked Multigrain Porridge(Kanji)

Know what you Eat -Finger millet(Ragi) is a very nutritious food with a complex carbohydrate profile and low glycemic index. It is especially valuable as it contains the amino acid methionine which is lacking on staples like polished rice or maize meal. Mung bean, Black chick pea, Broken and roasted bengal gram are very good source of protein. Quinoa is a complete protein food with all the essential amino acids in them. Oats and barley are rich in fiber. Chia seeds are good source of omega 3. Almonds are good source of Vitamin E.



 Do you know even Kids experience stress? My elder one will be going to fourth grade from September. When he started preschool, before going to school he would refuse to have any breakfast. If we force him, he would throw up. I tried different things starting from pancake, waffle, toast, cereal, Idli and Dosa. He wasn't a fussy eater, but none of these things would work on a school day. I didn't feel quite comfortable sending him with a glass of milk and then the idea of giving this home made porridge stuck me. This porridge is made in lot of house holds in South India for years and even now. Many of you might me familiar with it , i just added few of the other grains to make it power packed. Now i give this porridge to my daughter every day for breakfast and i also have it some times to get some instant energy. To top it all, my Sister's younger one loved this porridge. She was visiting us with her kids for few weeks and i am posting this one especially for her as she wanted to make some for her toddler.





Ingredients



African Finger Millet (Ragi) - 4 cups

Whole green mung bean - 1/2 cup

Roasted bengal gram(Dalia) - 1/2 cup

Roasted Peanuts - 1/4 Cup

Quinoa - 1/2 cup

Sprouted Black Chick Pea - 1/2 cup

Almonds - 1/2 cup

 Chia seeds - 1/4 cup



 If going gluten free ignore the following two ingredients

Oats - 1/2 Cup

Barley - 1/4 Cup



  Method



 1) Rinse, drain and soak ragi grain over night in water. Then drain them and tie in a fine muslin cloth. Once ragi starts sprouting, remove from the muslin cloth and spread it out on cotton cloth to remove excess moisture. Sun or shade dry till they are dried. Now dry roast this sprouted ragi till you get a sweet aroma.



2) Do the same procedure for Green mung bean and black chick pea, leave them to sprout. Dry them and roast them till they are well roasted.



3) Dry roast Roasted bengal gram(Dalia), peanuts, Quinoa, Almonds, Chia seeds and (Oats & Barley).



4) Combine all the roasted grains and in a food processor grind them to fine powder and store in a airtight container.



5) I normally keep some outside and all the excess porridge powder in a freezer.



  To make the porridge



1) Take 2 tbsp of porridge powder and mix in 1/4 cup of water without any lumps, boil for 5-7 minutes till the porridge is completely cooked. Now add sugar or powdered jaggery and 3/4 cup of milk and mix thoroughly and enjoy.



2) If you don't want it sweet, add little bit of salt and some butter milk and enjoy.



3) To make a thick bowl of porridge add 4 tbsp of porridge powder and use 1/2 cup of water and cook it. Now add little bit of milk to the desired consistency.



 4) You can also add roasted cardamom seeds and saffron strands and grind along with porridge powder to get a nice aroma.



5) The variations you can make or endless with this one.



6) This is good even for people with diabetes because of the complex carbohydrate profile of ragi and the power packed protein content of the other grains. 

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Mango Quinoa

Know what you Eat - A recently rediscovered ancient "grain" native to South America, quinoa was once called "the gold of the Incas," who recognized its value in increasing the stamina of their warriors. Not only is quinoa high in protein, but the protein it supplies is complete protein, meaning that it includes all nine essential amino acids. Quinoa's amino acid profile is well balanced, making it a good choice for vegans concerned about adequate protein intake, also quinoa is especially well-endowed with the amino acid lysine, which is essential for tissue growth and repair. In addition to protein, quinoa features a host of other health-building nutrients. Because quinoa is a very good source of manganese as well as a good source of magnesium, iron, copper and phosphorus, this "grain" may be especially valuable for persons with migraine headaches, diabetes and atherosclerosis. The raw mango is a valuable source of vitamin C. It contains more vitamin C than half-ripe or fully ripe mangoes. It is also a good source of vitamin B1 and B2 and contains sufficient quantity of niacin. These vitamins differ in concentration in various varieties during the stages of maturity and environmental conditions.

Quinoa has become a staple in our house over taking rice. So when you have to cook and eat a grain every day, you have to be innovative to come up with different dishes so that you don't get bored. So what ever dishes are possible using rice like mixed rice varieties i do all of them using quinoa. This is one of them.

Preparation Time - 15 mins
Cooking Time - 15 mins
Serves - 2

Ingredients

Cooked Quinoa - 2 cups
Grated raw mango - 1 cup (firmly packed)
Peeled and grated ginger - 1/4 cup
Curry leaves chopped - 1 tbsp
Turmeric powder - 1/2 tsp
Oil - 4 tsp
Mustard seeds - 1 tsp
Roasted Peanuts - 1 handful
Chopped coriander - handful for garnishing
Salt to taste

Curry powder

Channa Dal(Bengal gram) - 2 tbsp
Coriander seeds - 1 tbsp
Coconut - 1 tbsp
Red chillies - 2 or to taste

Method

Cooking Quinoa
1) Soak Quinoa for atleast 30 minutes and rinse thoroughly otherwise you will get a bitter taste out of the cooked quiona.
2) Add 2 measures of water to 1 measure of quinoa and cook till it is soft and fluffy. I normally pressure cook till 1 whistle and switch off.
3) Let it cool completely( if possible cook quinoa the previous day and refrigerate it).

Curry Powder
4) Dry roast channa dal, coriander seeds and red chilli. Once the raw smell is gone and the ingredients are slightly brown in color add grated coconut and switch off. The heat in the pan is enough to roast the coconut, if you are planning to keep it for a few hours or use the curry powder next day roast the coconut nicely. Keep this aside to cool completely. Once cooled, dry grind into a coarse powder

Final Touches
4) Heat oil add mustard seeds and leave till it splutters completely.
5) Now add the curry leaves and the grated ginger ,mango, salt, turmeric powder.
6) Saute on a low flame for 10 minutes once cooked completely add curry powder and cooked quinoa and stir thoroughly so that all the spices are mixed evenly.
7) Switch off and add the roasted peanuts and garnish with chopped cilantro.
8) Serve with raita of your choice. You can have this power food for breakfast or lunch.

Event Participation

1) This goes to Mango Mela hosted by Srivalli.

2) This goes to EFM June Breakfast series hosted by Srish.

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

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Mint-Bengal gram/Brown Rice/Quinoa Dosa/Crepe

Know what you Eat- Mint is a strong diuretic and therefore, helps in eliminating toxins from the body. When included in the diet on a regular basis, mint reduces the growth of bacteria and fungus in the body. The antifungal properties associated with mint help in curing asthma and other allergic conditions. Bengal gram, brown rice and quinoa all the three are low in glycemic index. Bengal gram and quinoa are high in protein, 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.

Cooking Time - 20 mins
Preparation Time - 15 mins
Serves - 4(Makes around 14-16)

Ingredients

Bengal gram(Channa dal) - 3/4 Cup
Brown Rice - 3/4 Cup
Quinoa - 3/4 Cup
Mint - 1 bunch
Onion - 1
Salt - 1 tsp or to taste
Green Chilli - 2 or to taste
Ginger - 1 inch piece
Oil

Method

1) Soak Channa dal, brown rice and quinoa for 4 hours.
2) Once soaked, rinse the above ingredients add green chilli, ginger,salt and grind to a fine paste addding little bit of batter. The batter shouldn't be too thick or too watery.
3) Rinse mint thorougly, drain and chop into fine pieces. Remove hard stalks if any before chopping. (The mint i used here was home grown so it was very tender and without any hard stalks).
4) Add chopped onions and mix thoroughly.
5) Heat a griddle and once it is hot pour the batter and spread evenly into a round shape.
6) Pour a tsp of oil around the dosa, once the dosa is well cooked remove, flip and cook the other side also.
7) Once cooked on both sides transfer to a serving plate and serve with chutney or sambar of our choice.

Event Participation

This dish is our contribution to SWC – Cooking with Greens, hosted by Sowmya, originally started by Lakshmi.

This dish is our contribution to JFI: Mint, hosted by Ashwini, originally created by Indira of Mahanandi.

This dish is our contribution to GYO(grown your own) hosted by Dee.

This dish is our contribution to Show me your Breakfast hosted by Divya Vikram

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Brown Rice-Buck Wheat-Mung Dal-Quinoa Dosai/Crepe

Know what you Eat: Buckwheat usually thought of as a grain, is actually the seed of a broadleaf plant related to rhubarb. While it is not a true grain, it is used like one in cooking, and it surpasses rice, wheat and corn on almost every measure of healthfulness. Unlike white rice, wheat and corn buckwheat ranks low on the glycemic scale.

The strong nutty flavor of buck wheat was little overwhelming in the multigrain muffin. But in this dosai nobody will believe its presence unless you tell them the ingredients. Now let us get on to the recipe.

Preparation Time : 20 mins
Cooking Time : 20 mins
Serves : 4

Ingredients

Brown Rice - 1/2 Cup
Buckwheat flour - 1/2 Cup
Quinoa - 1/2 Cup
Mung – 1/2 Cup
Chia powder – 2 table spoon
Green Chilly - 1
Ginger - 1 inch Piece
Onion – 1
Tomato – 1(medium)
Water
Salt to taste.
Oil

Method

1) Soak brown rice, moong and Quinoa for 2-3 hours.
2) Wash and rinse thoroughly and grind them along with green chilly, ginger, tomato and salt. Add water little by little while grinding, based on the need.
3) Soaking and rinsing the grains is very important or you will get a bitter taste from quinoa.
4) Add buck wheat and chia powder and add water to get dosa or pancake batter consistency.
5) Chop onion to fine pieces and add this and salt (if required) to the mixture.
6) You can also add chopped cilantro to this batter.
7) Now heat an iron griddle, take one big spoonful of batter and make it nice big dosa and pour 1 tsp of oil around it.
8) Once the side is well cooked turn the dosa and make sure the other side is cooked before removing it.
9) Serve it with sambhar or chutney as per your choice.

Event Participation

This dish goes to Show me your Breakfast event hosted by Divya Vikram.

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Nutritious PineApple Multigrain Muffin

Good to Know - Barley is a very good source of fiber and selenium. It also serves as a good source of the minerals phosphorus, copper and manganese. When buying for barley look for hulled or whole barley as Pearl barley goes through various degrees of polishing, or "pearling". Pearl barley is much less chewy and quicker cooking than hulled barley, but it is also much lower in nutrients, and would not be considered whole grain.



 Ingredients

Oats - 1/2 Cup
Whole barley - 1/2 Cup
Quinoa - 1/2 Cup
Whole wheat flour – 1/2 Cup
Brown Rice flour – 1/2 cup.
Baking powder - 1/2 tsp
Chia powder - 2 table spoons (chia is very good egg substitute)
Salt - 1/2 tsp
Apple Sauce - 1/2 Cup
Pineapple juice - 1/2 Cup
Pineapple Slices - 5
Chopped Pecans - handful
Dates - 5
Honey - 2 table spoons (You can make it to 1/2 cup or to taste, I made a kind of sugar free version so if you want make it sweeter)
Cinnamon powder - 1/2 tsp
Oil - 1 table spoon
Water - 1 Cup

Method of Preparation
 1) Chop the pineapple into small pieces.
2) Dry roast oats, whole barley and quinoa separately till the raw smell is gone.
3) Combine all of the above and grind it to a fine powder.
4) In a bowl combine Oats, whole barley, quinoa powder, brown rice flour, White Whole wheat flour, Baking powder, salt, Cinnamon powder, chopped pecans, Chia powder, chopped dates.
5) Mix the dry ingredients well and add the Oil, chopped pineapple and pine apple juice, honey and apple sauce.
6) Add water and mix the batter well. This batter should be much thicker than pancake batter.
7) Preheat an oven to 350 degrees.
8) Pour this batter to muffin mould (you can pour 3/4 or full as it doesn't raise much) and bake for 20 mins till a knife inserted comes out clean.
9) The muffin was not hard nor very soft and fluffy but tasted good and is very nutritious because of all the whole grains.
10) This muffin wasn't very sweet, so if you want can increase the quantity of honey or serve this with fruit preserve if required and have as a healthy breakfast and as a guilt free snack.

Event Participation

1) Sending this to Whole Grain Baking Event - Brown Rice hosted by Madhuram of Eggless Cooking.Cooking Time: 20 mins
Preparation Time: 15 mins
Serves – 12 muffins

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