Cooking with Quinoa

by yogalife_user
0 comment

Did you know that one cup of cooked quinoa weighing 185 grams (g) provides 8.14 g of protein. Quinoa is an excellent dietary choice for people following a vegetarian or vegan diet. India Gate brings you a few healthy and delicious Quinoa recipes to try out.

QUINOA GRANOLA BARS

INGREDIENTS                                                          Measure

  • Free rolled oats                                                            0.5 cup                                                                                                                                                                                    
  • Uncooked pre-rinsed quinoa                                    0.25 cup                                      
  • Chia seeds                                                                    3tsp                                                                                               
  • Peanut butter                                                              0.5 cup
  • Ripe bananas, mashed                                              1
  • Roughly chopped almonds                                       20
  • Raisins                                                                          2 tbsp
  • Honey                                                                           2 tbsp

Method:

  • Preheat oven to 350° F. Line an 8 inch baking pan with parchment paper to prevent bars from sticking.
  • In a large bowl combine oats, uncooked quinoa, chia seeds, salt and stir in mashed banana fold in almonds, and dried fruit.
  • Place a small saucepan over low heat; add in peanut butter and honey and stir until warm and peanut butter is melted. Fold into granola bar mixture until well combined. Pour into prepared pan and press down firmly with hands or with a measuring cup to help bars stay intact. Bake for 25 minutes or until edges turn golden brown. Allow to cool completely before cutting into bars.

Makes 8-10 bars

  • Calories:1500cal
  • Protein: 54g
  • Fats: 77gm
  • Carbs:139g
  • Fibre:18g

THAI CURRY HOT POT

  • 1/2 cup uncooked quinoa
  • 250ml can unsweetened coconut milk
  • 0.75 cup vegetable stock or low-sodium vegetable broth
  • Salt to taste.
  • 1tsp grated ginger
  • 1tsp crushed garlic
  • 200 gm tofu
  • 1 medium carrots
  • 4 Diced tomatoes
  • 1/2 medium broccoli head
  • 2 medium spring onion
  • 1 Red Bell pepper
  • 2 tablespoons vegetable/coconut oil.
  • 2 tsp madras curry powder.

To garnish:

  • Coarsely chopped fresh cilantro
  • Thinly sliced scallions


Method:

  1. Rinse the quinoa in a strainer under cold water until the water runs clear and keep aside.
  2. In a large stock pot, heat coconut oil over medium high heat.  Add half of your chopped green onions, chopped peppers and ginger. Add tofu cook until softened (5 to 6 mins)
  3. Mix curry paste, curry powder, coriander and garlic together and add to your stock pot.  Cook about one minute.  Add quinoa; add coconut milk, tomatoes and remaining stock.  Bring to a boil once again and then reduce heat to medium low.  Simmer for about 45 minutes.
  4. Add the carrots to the boiling water and cook until crisp-tender, about 2 minutes. Using a slotted spoon, remove them to the bowl with the quinoa. Return the water to a boil, add the broccoli, and cook until crisp-tender, about 3 minutes. Drain in a colander and place in the bowl with the quinoa and carrots.
  5. Add the cooked tofu, dressing, and scallions to the bowl and stir to combine. Garnish with additional cilantro, peanuts, and scallions before serving.

Serves 5-6

  • Protein 44g
  • Fats 85g
  • Carbs 116g
  • Fibre 26g
  • Calories 1300 kcal

 Quinoa kheer

INGREDIENTS

  • 30 gms quinoa
  • 2 tsp ghee
  • 250 ml milk 
  • 25g sugar
  • a pinch of cardamom powder
  • Pistachios 5 kernels
  • Almonds sliced 2tsp

Method:

  1. Rinse quinoa in water at-least 3 to 4 times.
  2. Heat ghee in a pressure cooker, add drained quinoa.
  3. Saute for 3-5 mins in low flame until a nutty flavor comes. Now add 100 ml milk and 1/4 cup water.
  4. Simmer till quinoa is soft and cooked, now add the remaining milk. Now add sugar and let it cook for 5 mins in low flame. Add cardamom powder and let it cook for 2 mins, finally garnish with chopped pistachios and almonds.
  • Calories :600 kcal
  • Protein :17gm
  • Fats :30g
  • Carbs :65g
  • Fiber :4.6g

You may also like

Leave a Comment