Tuesday, July 15, 2014

Vegetable Quinoa Pilaf Recipe with Pinto Beans-Vegetarian-Vegan Recipe-Indian

Quinoa is gluten free, low in fat, rich in fiber and a good source of protein. Quinoa Vegetable Pilaf (pulao) with beans is easy to prepare, delicious, filling, healthy and is a wholesome meal. It can be had for lunch or dinner. It is a great for vegetarians and vegans looking for protein rich food. I have garnished it with a mix of hulled sunflower, pumpkin, sesame and linseed to make it more nutritious. In our last post we learn't how to cook Quinoa and its health benefits, today we will learn how to make a simple pilaf (pulao) using quinoa and pinto beans.

Vegetable Quinoa Pilaf with beans
Vegetable Quinoa Pilaf with pinto beans topped with a mix of seeds-cucumber tomato salad

Vegetable Quinoa Pilaf Recipe with Pinto Beans


Vegetable Quinoa Pilaf Recipe with Pinto Beans

 Prep Time : 15 mins
 Cook Time : 15 mins
 Serves: 1
 Recipe CategoryVegetarian
 Recipe CuisineIndian

   Ingredients needed

   Quinoa (uncooked) - 1/2 cup
   Onion -1
   Garlic -2-3 cloves
   Ginger - 1 inch piece peeled
   Green chilli-1 slit

   Vegetables and beans

   Beans -5-6
   Carrot -1 medium
   Capsicum -1 small capsicum
   Pinto beans -1/4 cup uncooked or 1/2 cup cooked

   Spice powder

   Chilli powder -1/2 tsp
   Biryani Masala/pulao masala -1 tsp
   Salt to taste

   Lemon juice - 1 tbsp 

   For the seasoning

   Vegetable oil - 1 1/2 tbsp
   Cumin seeds -3/4 tsp
   Bay Leaf -1

   For Garnishing

   Coriander leaves finely chopped
   Mixed toasted seeds (pumpkin, sesame, sunflower,linseed)


Preparation

Cook 1/2 cup of quinoa in 1 cup of water. Check out health benefits of quinoa and how to cook Quinoa in detail. Once cooked, fluff quinoa with a fork and leave it to cool.

Chop the vegetables lengthwise.


Mince ginger and garlic together or grind it coarsely.


Wash and soak pinto beans overnight. Pressure cook with a little salt for 4 whistles or until soft. Skip this step if using canned beans (just drain and rinse).

Method

Heat oil in a pan, add cumin seeds and bay leaf. When cumin seeds sizzle, add onions and slit green chilli.

Saute until onions turn transparent. Add ginger garlic and saute for a few more minutes.


sauteing onions

Add beans, carrot and saute for 2-3 seconds. Then add little water and cook beans and carrot until tender.

cooking veggies for quinoa pulao

Add capsicum, chilli powder, biryani masala powder (available ready made in all Indian stores) and salt needed. Cook for 3-4 minutes on medium flame or until capsicum is half done. Capsicum should retain its crunchiness, so take care not to over cook it.

Vegan Quinoa recipe

Add cooked beans, cooked quinoa and mix everything well.Remove from heat. Check for salt. Add lemon juice, mix well and garnish with finely chopped coriander leaves.

vegetarian quinoa recipe

Top it with a mix of hulled pumpkin seeds, sunflower seeds, sesame seeds and linseed. These seeds contain omega 6 and are full of essential vitamins and minerals. So I added them to the pulao but it is optional.

Note - If you cannot get biryani masala powder, you can add garam masala powder. Biryani masala powder is available online also.

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7 comments:

  1. After moving to US, I started cooking Quino & I love it now. I had made a similar type of Pulav usuing Kidney Beans last week. Your recipe is good & will try it .

    ReplyDelete
  2. Padhu,

    This is a keeper recipe. I just made this recipe (with few changes to adopt our family taste) and baked it at the end. It turned out very tasty. Everyone in the family loved it. thanks :)

    ReplyDelete

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