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

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Sprouted Dalia(Broken Wheat) Upma

Sprouted Dalia is also known as Bulgar wheat or broken wheat. It is prepared after sprouting wheat of superior quality and then processing it on a solar-operated grinder, thus ensuring all the vitamins and minerals are well-preserved. When cooked, broken wheat has a very hearty, warm aroma and a grainy, delightful taste. It has a very good source of dietary fiber and manganese. It is also a good source of magnesium.

Ingredients (For 4 members) :

Sprouted Dalia rava – 1/2 cup
Onion, chopped – 1
Green chilli, chopped – 1
Green peas – 1/4 cup
Carrots, diced – 1/4 cup
Refined Oil – 1 tbs
salt to taste
Chopped coriander – 2 tbs

Method:

  1. Wash the dalia thoroughly. Blanch it in 2 cups of hot water for 4 minutes. Drain and keep aside.
  2. Heat the oil in a pressure cooker. Add the onion and green chilli and sauté till the onion turns translucent .
  3. Add the peas, carrots, dalia and salt and sauté for 3 to 4 minutes.
  4. Add 1 1/2 cups of water and pressure cook for 1 whistle.
  5. Garnish with the coriander and serve hot.

Tips:

1. You can use any other vegetables of your choice.

2. You can use broken wheat instead of sprouted broken wheat.