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Quinoa Vegetable Casserole – Quinoa Upma
Summary
| Yield | |
|---|---|
| Prep Time | 30 minutes |
| Recipe | Main Course |
Description
For a high protein and nutritious entrée for any meal of the day, this is a perfect recipe. Using the popular health fad- Quinoa grains, and an Indian recipe of Upma a new recipe is created!
Ingredients
- 2 c quinoa
- 1 onion (chopped)
- 1 t mustard seeds
- 1 curry leaves chopped
- 1 T oil
- 1 ginger (chopped)1 inch
- 2 green chilies or jalepenos
- 1 t chana dal/ split chickpea lentil
- 1 t urad dal/split black bean
- 1 T cashews
- 1⁄4 c cilantro chopped
- 2 dry red chilies
- 3 c beans chopped
- 2 carrots chopped
- 1⁄2 vegetable/ chicken stock cube (optonal)
Instructions
In a nonstick or thick bottomed pot, pour oil and let it warm. When oil is warm add the seasonings of mustard seeds, curry leaves, dry red peppers, chana dal (split chick pea lentil) and urad dal(split black bean). After the mustard seeds crackle and pop, add the cashews, ginger, chopped onions, and green chilies or jalapenos.
Sauté the onion till translucent, and add carrots and beans and sauté further. Add the quinou , salt and ½ cube of vegetable or chicken stock at this point. Next add 4 to 5 cups of water to the pot. Add water in moderation if you don’t like it mushy. Add the chopped cilantro to the pot and close a lid on the pot to let the quinoa cook till tender and fluffy.
Serve warm with Indian tomato or ginger pickle. You can also add more protein with boiled eggs as side.
Notes
http://en.wikipedia.org/wiki/Quinoa
Quinoa has a light, fluffy texture when cooked, and its mild, slightly nutty flavor makes it an alternative to white rice or couscous. In contemporary times, this crop has become highly appreciated for its nutritional value, as its protein content is very high (12%–18%). Unlike wheat or rice (which are low in lysine), and like oats, quinoa contains a balanced set of essential amino acids for humans, making it an unusually complete protein source among plant foods.[10] It is a good source of dietary fiber and phosphorus and is high in magnesium and iron. Quinoa is gluten-free and considered easy to digest.