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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Cracked Wheat(Godhumai Rava) Upma with Vegetables

Good to know -

Carbs in cracked wheat have a slow effect on blood sugar levels. These are excellent source of fiber, vitamins and minerals for your diet.









Cooking Time: 15-20 mins
Preparation Time: 10 mins
Serves - 4

Ingredients

Cracked Wheat – 1 cup
Vegetables – 2 cups (Onion, Carrot, Beans, Bell pepper, Tomato chopped) and frozen Peas
Salt to taste
Lemon juice – 1 tsp or to taste
Water

Tempering

Oil – 2 tsp
Mustard seeds – ½ tsp
Urad Dhal – ½ tsp
Green Chilli – 1 to 2 or to taste
Curry leaves – 2 table spoon chopped finely
Ginger – ½ tsp chopped finely
Asafoetida – a pinch

Garnishing

Cilantro – handful (chopped finely)

Method of Preparation

1) Dry roast cracked wheat till you get a slight aroma, remove it and set it aside.
2) Heat 1 tsp oil and add mustard seeds, after they stop spluttering add green chilli, urad dhal, asafoetida, curry leaves and ginger.
3) Once the urad dhal turns light golden color add onion and sauté till it becomes translucent.
4) Now add the rest of the vegetables and add salt cook till they are half cooked.
5) Now add the toasted cracked wheat and add water (3 times the proportion of cracked wheat).
6) Keep stirring and cook till the wheat is fully cooked.
7) Switch off add a tsp of oil and lemon juice and mix thoroughly.
8) Garnish with cilantro and serve.

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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