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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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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Mixed Vegetable with Mung Beans & Spices (Gothsu)

Know what you Eat : Want to color your life healthy? Brightly colored vegetables, whether green, red, orange or yellow, are rich sources of some of the best nutrients available. These antioxidants work together to effectively neutralize free radicals, which can travel through the body causing huge amounts of damage to cells. Free radicals are major players in the build up of cholesterol in the arteries.

Gothsu is an authentic side South Indian dish prepared with vegetables, cooked lentils and spice.

Preparation Time : 15 mins
Cooking Time : 20 mins
Serves : 4
 Ingredients

Carrot - 1
Onion (medium) - 1
Potato (small) - 1
Beans - handful
Bell Pepper(Red,Green, Yellow) - 1
Ginger - 1 inch piece
Curry leaves - few
Green Chilly - 2 or to taste
Oil - 1 tsp
Mustard Seeds - 1/2 tsp
Channa Dal - 1/2 tsp
Asafoetida - small piece
Tamarind - goose berry size ball
Turmeric powder - 1 tsp
Moong Dal - 1/2 cup
Salt to taste.

Garnishing

Chopped cilantro - 2 tbsp

Method

1) Soak tamarind in water.
2) Cook the moong dal and keep it ready.
3) Heat the oil add mustard seeds.
4) After they splutter completely add asafoetida, channa dal, after the dal browns add curry leaves, ginger pieces, green chilli and onion.
5) Once the onion changes color add the chopped carrot, egg plant, beans, bell pepper and potato pieces.
6) Add turmeric powder, salt and sauté till the vegetables are well cooked.
7) Once the vegetables are cooked squeeze out the tamarind pulp and add it along with enough water to the vegetables.
8) Boil it for 5 minutes and add the mashed mooing dal and simmer it for a minute or two and switch off.
9) Garnish with chopped cilantro.
10) This can be served with Idly, Pongal or Dosa.


This dish is our contribution to RCI-Pondicherry Cuisine, hosted by Lavi as an entry from Tamil Nadu. RCI was originally started by Lakshmi.

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