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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
One serving is 1 large bowl (about 350g) · 350 g
| 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% |
Missing data: These are minimums. 5 of the figures below are missing data for 3 ingredients — Oil, olive, salad or cooking; Salt, table; Water, bottled, generic — so the real totals may be higher.
Before cooking: Vitamins and minerals are counted from the ingredients as listed, before cooking. Cooking lowers some of them, so treat these as an upper bound. Energy, protein, fat and carbohydrate are unaffected.
% Daily Value based on adult male RDA. Your needs may vary.
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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.
Add ginger and garlic, sauté for 1 minute.
Add carrot, beans, capsicum, and peas. Sauté for 2-3 minutes.
Add chopped tomato, salt, and black pepper; cook until tomatoes soften.
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.
Turn off the heat and let the quinoa rest for 5 minutes.
Fluff the quinoa with a fork. Mix in lemon juice and fresh coriander before serving.
