Quinoa with Soya chunks and Veggies

Quinoa has excellent source of protein and fibre. I have been using it for a while now and tried different recipes with that. I used the Organic tricolour/white quinoa from Trader Joe’s.

quinoa

Compared to the Indian sooji/broken wheat, I personally found Quinoa to be delicious. Buying this grain in India is expensive.

The benefits of quinoa are available in the following link Quinoa benefits.

Ingredients: (4 servings)

Quinoa – 1 cup

Vegetables of your choice (carrots/ beans/corn/ baby corn/potato/zucchini/peas/red or yellow capsicum,etc) – finely chopped – 3/4 cup

Onion(big) – 1

Tomato medium sized – 2 or pasta sauce – 2 to 3 tbs,

Soya chunks(small) boiled and drained – handful

Olive oil – 1 tbs

Green Chilli slit- 1

Mustard – 1tsp

Urad dhal – 1 tsp

Cumin seeds- 1 tsp

Asafoetida – a pinch

Curry leaves – 4-5

Salt to taste

Method:

I used a small pressure pan to cook this easy recipe.

  1. Heat oil in the pan and add mustard seeds.
  2. When the mustard seeds start crackling, add cumin seeds along with urad dhal and sauté them lightly.
  3. Add the green chilli, curry leaves, asafoetida and fry for few seconds.
  4. sauté onions till they turn translucent.
  5. Add the pasta sauce or chopped tomato and fry for a minute till they soften. (I used pasta sauce)
  6. To the above mixture add the veggies and fry for another minute.
  7. Pour 2 and a half cups of water to the mixture and add salt as required.
  8. When the mixture starts to boil, add the soya chunks along with quinoa and pressure cook for 2 to 3 whistles.
  9. Garnish with coriander if desired.
  10. Serve with pickle.

Served with fried Cashew and Kara Boondi for the kids:

quinoa_topped with boondi

Advertisements

Multicoloured nutritious chapati

As the subject goes, this chapati/roti has nutrients packed from spinach and beetroot. This is one of my kids’ favourite dish. The multicoloured chapatis are visually very appealing to the kids.

Spinach is an excellent source of vitamin K, vitamin A (in the form of carotenoids), manganese, folate, magnesium, iron, copper, vitamin B2, vitamin B6, vitamin E, calcium, potassium, and vitamin C. It is a very good source of dietary fiber, phosphorus, vitamin B1, zinc, protein, and choline. More details about this leafy vegetable can be found in this link: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=43
Beetroot is an excellent source of folic acid and a very good source of fibre, manganese and potassium.
The green leaves of the beetroot can be used instead of spinach as they are rich in calcium, iron and vitamins A and C. The greens should not be overlooked.
Ingredients: (for 8-9 chapatis )
Palak leaves puree – 1/4 cup
Beetroot puree – 1/4 cup
Whole wheat flour/atta – 2 1/2 cups
Salt as required
Cooking oil/ghee – 1 tbs
Method:
1. The above mentioned puree is made by grinding the leaves/vegetable individually in a blender/mixer grinder.
2. Split the whole wheat flour into 3 bowls.
3. Add Beetroot puree and spinach puree respectively to the first and second bowl. Leave the third bowl as-is.
4. Add required amount of salt and oil to each of those bowls and knead them into a soft dough.
5. Roll the dough from each of those bowls into three separate Chapatis.
6. Stack the green, plain and red dough one above the other and roll it into cylindrical shape.spinach_beetroot_chappati_1
7. Slice the cylinder into medium sized pieces.
8. Roll each of the cut pieces into chapatis.
spinach_beetroot_chappati2
9. Cook it on the tawa and smear with a dab of ghee.
10. Serve with pickle, curd or cheese spread.
Tips:
1. To make the chapati more nutritious, 1 tsp of oats flour/amaranth flour can be added to the wheat flour.
2. Carrot may be used in place of beetroot; carrot adds orange colour to the chapati.
3. The puree or the flour consistency may be altered based on the requirement.