MUSHROOM AND SPINACH CURRY WITH QUINOA
Mushroom and Spinach Curry with Quinoa is a delectable and nutritious Indian dish that can be a valuable addition to an Indian weight loss plan. This flavorful curry combines earthy mushrooms, vibrant spinach, and aromatic spices, all served over a bed of protein-rich quinoa. The mushrooms provide a low-calorie source of vitamins, minerals, and antioxidants, while spinach adds a dose of iron and fiber. Quinoa, a nutritious whole grain, offers high-quality protein and dietary fiber to keep you satisfied. This dish is seasoned with a blend of spices that not only enhance the taste but also provide potential health benefits. By incorporating this curry into your weight loss journey, you can enjoy a satisfying meal while promoting portion control and a balanced diet. The combination of mushrooms, spinach, and quinoa offers a nutrient-rich and flavorful option to support your weight loss goals.
INGREDIENTS
- 1 cup quinoa, rinsed
- 1 tablespoon olive oil
- 1 onion, chopped
- 2 cloves of garlic, minced
- 1-inch ginger, grated
- 200 grams mushrooms, sliced
- 2 cups fresh spinach leaves
- 1 can diced tomatoes
- 1 teaspoon cumin powder
- 1 teaspoon coriander powder
- 1/2 teaspoon turmeric powder
- 1/2 teaspoon red chili powder (adjust to taste)
- Salt to taste
- Fresh cilantro, chopped (for garnish)
INSTRUCTIONS
- Cook quinoa according to package instructions and set aside.
- Heat olive oil in a large pan over medium heat.
- Add chopped onions and sauté until they become translucent.
- Add minced garlic and grated ginger. Sauté for another minute.
- Add sliced mushrooms to the pan and cook until they release their moisture and start to brown.
- Add spinach leaves and cook until they wilt.
- Stir in diced tomatoes, cumin powder, coriander powder, turmeric powder, red chili powder, and salt. Mix well to combine all the flavors.
- Reduce the heat to low, cover the pan, and let the curry simmer for about 10-15 minutes, allowing the flavors to meld together.
- Adjust the seasoning if needed.
- Serve the mushroom and spinach curry over a bed of cooked quinoa.
- Garnish with fresh cilantro before serving.
TIPS
- Add more vegetables like bell peppers, peas, or carrots to increase the nutrient content.
- Use a mix of different mushrooms for added flavor and texture.
- Customize the spice level according to your preference.
- Opt for low-sodium diced tomatoes or use fresh tomatoes for a healthier option.
- Serve with a side of cucumber raita or a green salad for a well-rounded meal.
- Store leftovers in an airtight container in the refrigerator for future meals.
- Practice portion control and mindful eating to manage calorie intake.
NUTRITION VALUE
- Calories: Approximately 250-300 calories (may vary based on portion size)
- Protein: Around 10-12 grams
- Fiber: About 6-8 grams
- Healthy fats: Minimal (depends on cooking oil used)
- Vitamins and minerals: Good source of iron, vitamin C, and potassium from mushrooms, spinach, and quinoa
