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A wholesome continental-style vegetable quinoa, cooked pulao-style with colourful vegetables and mild spices. It's an easy, one-pot meal perfect for a healthy lunch or dinner, and packed with protein and fiber.
16 ingredients
Rinse quinoa thoroughly in water and drain.
Heat olive oil in a pan. Add cumin seeds and let them splutter.
Add chopped onion, sauté until translucent.
2 minAdd ginger and garlic, sauté for 1 minute.
1 minAdd carrot, beans, capsicum, and peas. Sauté for 2-3 minutes.
3 minAdd chopped tomato, salt, and black pepper; cook until tomatoes soften.
2 min| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 428 kcal | 18% |
| Protein | 16 g | 29% |
| Total Fat | 16 g | 27% |
| Carbohydrate | 52 g | 17% |
| Fiber (Total) | 18 g | 61% |
| Vitamins & Minerals | ||
| Sodium | 838 mg | 42% |
| Potassium | 992 mg | 28% |
| Calcium | 206 mg | 21% |
| Iron | 7 mg | 41% |
| Zinc | 3 mg | 27% |
| Vitamin A (RAE) | 17 µg | 2% |
| Vitamin C | 54 mg | 67% |
| Vitamin D | 11 µg | 76% |
| Folate (B9) | 182 µg | 61% |
% Daily Value based on adult male RDA. Your needs may vary.
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Add rinsed quinoa and mix well with the vegetables.
Pour in water, bring to a boil. Reduce the flame, cover, and simmer until quinoa is cooked and water absorbed.
15 minTurn off the heat and let the quinoa rest for 5 minutes.
5 minFluff the quinoa with a fork. Mix in lemon juice and fresh coriander before serving.
