QUINOA AND VEGETABLE PULAO RECIPE
Quinoa and Vegetable Pulao is a healthy and delicious variation of the classic Indian rice dish. This recipe combines the nutty flavor of quinoa with a medley of colorful vegetables, aromatic spices, and fragrant herbs. The result is a flavorful and nutritious pulao that is rich in protein, fiber, and essential vitamins and minerals. With its vibrant colors and aromatic aroma, Quinoa and Vegetable Pulao is a satisfying and wholesome meal option that can be enjoyed on its own or as a side dish.
INGREDIENTS
- 1 cup quinoa, rinsed
- 1 tablespoon ghee or oil
- 1 teaspoon cumin seeds
- 1 cinnamon stick
- 2-3 cloves
- 2-3 green cardamom pods
- 1 medium onion, finely chopped
- 2 cloves of garlic, minced
- 1-inch piece of ginger, grated
- 1 green chili, finely chopped (optional)
- 1 cup mixed vegetables (such as carrots, peas, bell peppers), diced
- 1 teaspoon turmeric powder
- 1 teaspoon cumin powder
- 1 teaspoon coriander powder
- Salt to taste
- 2 cups vegetable broth or water
- Fresh cilantro leaves, for garnish
INSTRUCTIONS
In a large saucepan, heat ghee or oil over medium heat. Add cumin seeds, cinnamon stick, cloves, and cardamom pods. Sauté for a minute until fragrant.
Add chopped onions and cook until golden brown.
Add minced garlic, grated ginger, and green chili (if using). Sauté for a minute until the raw smell disappears.
Add diced mixed vegetables and sauté for a few minutes until slightly tender.
Add turmeric powder, cumin powder, coriander powder, and salt. Mix well to coat the vegetables with the spices.
Add rinsed quinoa and mix everything together.
Pour in vegetable broth or water. Bring the mixture to a boil, then reduce the heat to low, cover the pan, and let it simmer for about 15-20 minutes or until the quinoa is cooked and the liquid is absorbed.
Once cooked, remove the pan from heat and let it sit covered for a few minutes.
Fluff the quinoa gently with a fork and garnish with fresh cilantro leaves.
Serve the Quinoa and Vegetable Pulao as a nutritious and flavorful main dish or as a side dish.
WEGHT LOSS TIPS
- Use ghee or oil sparingly to control calorie intake.
- Opt for low-sodium vegetable broth or use water to reduce sodium content.
- Be mindful of portion sizes and pair the pulao with a side of salad or yogurt for a balanced meal.
- Incorporate regular exercise and physical activity along with a healthy diet for effective weight loss.
NUTRITION VALUE
- Calories: 250-300 kcal
- Protein: 8-10g
- Fat: 6-8g
- Carbohydrates: 40-45g
- Fiber: 6-8g
