Quinoa Soya Pulao
Recipe & Image by Ms. Poonam Sharma Q uinoa, a recent entree on the food scene, is rich in protein, and fibre, is gluten-free , and makes for an excellent addition to salads, kebabs, cheela (pancakes), and whatnot. Soy nuggets provide us with all the goodness of Soybean minus the fat content. Add to this grandeur goodness of various healthful vegetables and Voila you have health and taste served on a platter. Make this dish and let us know how you like it in the comments.
Nutrition Snapshot
Health Condition Suitability
Quick guidance based on this recipe's ingredients and nutrition profile. Recommended is generally suitable, Moderate means portion/frequency should be controlled, and Avoid means usually not preferred for that condition. Individual tolerance varies.
Ingredients
Main Ingredients
- 0.5 cup Quinoa
- 0.5 cup Soy Nuggets
- 0.5 cup Green Peas
- 0.5 cup Capsicum / Bell Peppers (diced)
- 0.25 cup Carrot (chopped)
- 0.25 cup Beans (chopped)
- Ginger-Garlic-Green chilli mix (minced; optional as per taste)
- 1.0 tsp Oil
- 1.0 Lemon juice (from 1 lemon)
- Salt & Other Spices (as per taste)
For Garnish
- Fresh coriander leaves (a few) (for garnish)
Legend: tsp = teaspoon, tbsp = tablespoon, cup = 150 ml, g = gram, pinch = the amount that you can pick between your forefinger and thumb.
Method
- Wash and rinse quinoa. Add a little salt and boil.
- Once done drain excess water if any and fluff it with a fork.
- Meanwhile, boil soy nuggets with a pinch of salt and then squeeze the water and pulse it in a blender to make a keema kind of texture.
- Heat oil in a pan, add whole spices, ginger-garlic-green chilli, and for a few minutes.
- Now add chopped vegetables, sauté, and add all the powdered spices except garam masala (if using).
- Cover the veggies and cook till done but not mushy.
- Add quinoa and soy nuggets keema and mix well. Cook for 3-4 minutes. Sprinkle some water if needed.
- Remove from flame; add garam masala , and lemon juice, and garnish with coriander leaves.
- Yummy and healthy pulao is ready to eat!
- P.S. The selection of veggies to be added is entirely on you. We made this quinoa soya pulao with Indian spices. You can change the flavour by adding different herbs and spices.
- t: teaspoon, 1 cup: 250 ml
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