PC: Ms. Sandhya Rani
This one pot meal is easy to make and checks all the boxes for healthy and tasty lunch/dinner options. Quinoa often referred to as a superfood contains a high amount of fibre, all the macros (carbohydrates, proteins, fat) and lots of minerals. It has the most number of nutrients in its food group. Cauliflower, not only has a very low glycemic index and antioxidants but is filled with vitamins. An excellent source of vitamin C, K and folate and a host of other vitamins, it is considered one of the healthiest foods.
Approximate Calorific value– 350 Calories.
Cauliflower florets- 1 ½ Cup
Fresh Green Peas- A Handful.
Cooked Quinoa- 1 Cup.
Chopped onion- ½ of a medium sized Onion.
Green chillies- 1 Small Finely chopped.
Ginger & Garlic(Minced)- 1Tbsp
Turmeric- ½ tsp.
Coconut Oil- 1tsp. (or any oil of choice)
Salt to taste
Pepper- according to preference.
Garam masala- ¼ tsp
Coriander powder: ¼ tsp
Red Chilli powder- ¼ tsp
Any other vegetables you want to add- Carrots, beans etc. it’s all a matter of preference.
Step 1: Cooking you quinoa: Swish the quinoa in a bowl of water and rinse thoroughly. (Quinoa seed has a waxy coating on it that acts as a pest and bird/animal repellent, which if not washed out gives a bitter taste to it.) Drain the water from it and then roast the washed quinoa in a saucepan till it dries and starts to pop. It gives off a nutty aroma and turns a light brown at this point. Add about 1 and half cups of water (or vegetable broth) and a bit of salt. Stir and bring to a slight boil. Lower the flame to a simmer, cover and cook for 15-20minutes till the water is absorbed. Switch off and leave it to rest for 10 minutes. Open the lid and fluff with a fork.
Note: Quinoa should not be crunchy. If it is then add more water/cook longer.
If not roasting it, add 2 cups of water to the washed quinoa, let it come to a rolling boil on high heat. Then lower the heat and cook covered for about 10-12minutes until the water is absorbed. Then rest it for about 10 minutes before fluffing with fork. You will know it’s done when the edges of the quinoa seed separate.
Step 2: Cooking your veggies: In a pan add the oil and after it heats add in cumin and mustard seeds and wait till they splutter. Add onion, green chillies, ginger and garlic, curry leaves, and sauté till the onion becomes translucent. Add in the cauliflower florets and green peas (or any other vegetable), turmeric, garam masala, coriander powder, chilli powder and salt and sauté for 2-3 minutes. Add about 2tbsp of water, cover and cook while stirring occasionally till the cauliflower is cooked but still has a crunch.
Note: Alternatively Cauliflower florets can be steamed and added.
Step 3: Add in the cooked quinoa to the vegetables and mix well. Add in the pepper powder and check for salt and adjust seasonings. Cook for another 2-3 minutes and turn off the stove. You can use chopped cilantro or green onions to garnish if you so wish.
Enjoy your meal.