If you are health and fitness conscious, one food will surely have made to your list by now. Such are the benefits of the magic food QUINOA!! It is gluten-free, high in protein and packed with vitamins and minerals.
Though quinoa has recently reached the superfood status, it has been consumed since ancient times in South America. It was an important food crop during the Inca Empire.
The good news is that healthy doesn't have to be boring and bland. This one-pot spiced vegetable recipe provides all the goodness of quinoa accompanied with proteins and vitamins from red kidney beans, sweet corn and bell pepper.
So, let us have a look at how to make this colourful and flavorful quinoa with minimal effort.
Ingredients for 4 servings:
- 1.5 cups water or vegetable broth
- 1.5 cups of red kidney beans/rajma (soaked overnight and boiled)
- 1 cup quinoa (click to buy India Gate Quinoa)
- 1 cup sweet corn kernels
- 1.5 tomatoes chopped
- 1 onion chopped
- 1 red bell pepper chopped
- 4 chillies chopped
- 3 cloves of garlic minced
- 1 tbsp. olive oil
- 1 tsp. cumin/zeera powder
- salt to taste
Method:
First rinse the quinoa 3 times under cold water to remove the soapy slim and completely drain out the water.
Heat oil in a pot.
Add onions and chillies.
When the onions turn golden-brown, add the minced garlic.
Fry till the raw smell has disappeared.
Add tomatoes and cook till mushy.
Sprinkle cumin powder and salt for flavour.
Add the red bell pepper, sweet corn kernels and the quinoa.
Give it a good mix.
Add water and raise the heat till the whole mixture comes to a boil.
Reduce the heat to medium, pop the lid of the pot and let it simmer for 15-20 minutes.
When almost done (you will know it when water is evaporated and the quinoa turns translucent), add the boiled beans and give a good mix.
Let it sit covered for 5 minutes.
Fluff the quinoa and serve immediately, perhaps with a sprinkling of spring onion or coriander leaves.
Dig in with a spoon and feel the earthy flavors melt away in your mouth!
Sohini Nandi
Hello from the Land of Santa Claus!
Professionally I am a Conservation Architect. That means I spend
most of my time snooping around dilapidated and haunted buildings. I
love the smell of old damp lime washed walls. Sorry to put you off with
all the unpleasant details.
Now for the fun facts. I have been living in this extremely cold
socialist country (its Finland, for the people who are still guessing!)
for a few years. But I was in London doing my second post-graduation
(University College London) and working on a few projects for the last
1.5 years.
Being a culture enthusiast, I have travelled far and wide in Europe
learning culture and trying the unique local cuisines. Yes, I am a
foodie too!
In SpicesnSecrets I will be sharing some of my experiences for similar lost souls in an alien country.
Cheers to life!
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