Quinoa with veggies

Quinoa is a flowering plant in the amaranth family. It’s one of the most popular super food of this century. From the wiki: In their natural state, the seeds have a coating which contains saponins, which are bitter in taste, thereby making them unpalatable. Most of the grain which are commercially sold has been processed to remove this coating. This bitterness has beneficial effects during cultivation, as it deters birds

and therefore, the plant requires minimal protection has been processed to remove this coating. Thus, it is advisable to rinse the grain thoroughly two to three times before using it for cooking.

What makes it so popular?: It’s a rich source of protein, antioxidants, has a high in count of dietary fibre and a very low glycemic index. The other health benefits of quinoa are as follows:

• It improves digestion with its balanced pH value.
• Aids muscle growth with it’s high protein content.
• It lowers blood cholesterol level with Omega-3 fatty acids.
• Helps in healthy functioning of the nervous system with Folate.
• Boosts up body growth with a high Zinc supply.

Quinoa is for everyone including working professionals, recovering patients, kids, diabetic patients, gym enthusiasts and expecting mothers.

These grains when cooked can be refrigerated for upto five days and freezed longer. You can use it in soups, salads, risotto, pattice and casseroles. A cup of uncooked quinoa yields around three cups of cooked quinoa. For a cup of quinoa, use around 1 3/4 to 2 cups of water. As always, I have used a 240 ml cup. Stay tuned for more interesting quinoa recipes 🙂

Ingredients:

To cook quinoa:

• Quinoa 100 gms (1/2 cup)
• Salt to taste
• Olive oil 2 tsp
• Water ~ 1 cup

For the veggies:

• Onion 1
• Garlic cloves 1-2
• Bell peppers quarter of each colour
• Salt to taste
• Paneer 100 gm
• Corn kernels 2-3 tbsp
• Tomato 1 big
• Mushroom 5-6
• French beans 7-8
• Red chili flakes 1 tsp
• Oil 1 tbsp
• Butter 1-2 tsp

Method:

How to cook quinoa:

• Measure the required amount of quinoa in a seive and wash it in running water thoroughly. Rub vigorously while washing to remove the bitterness if any.
• Drain and keep aside for 10-15 minutes.

• Heat a teaspoon of oil in a flat and heavy pan and roast the quinoa for 4-5 minutes.

• Add approximately double the amount of water and bring to a boil.

• Season with salt to taste. Cover the pan and cook on low heat for 10-12 minutes.
• Switch off the flame and let ot rest undisturbed for 5-6 minutes.
• The quinoa rice is now ready to be used.
• A cup of quinoa yields around three cups of cooked quinoa.

How to make the veggie stir fry:

• Chop the onion and garlic finely. Slice the mushrooms and French beans into thin strips.
• Cut the bell peppers, tomatoes and paneer into small cubes.

• Heat a tablespoon of oil in a heavy iron wok and add the onion and garlic. Cook for a minute or two.
• Now add the remaining vegetables except paneer and tomatoes and cook on high flame for 3-4 minutes.

• Now add the tomatoes, salt and red chili flakes and cook for two more minutes.

• Finally add the paneer cubes and switch off the flame.

How to assemble the quinoa and veggies:

• Add the cooked quinoa into the veggie mixture and toss gently.

• Add butter and mix well.
• Serve it hot with curd or raita.