Ingredient Ideology | The Quintessential Quinoa By: Dr. Kaviraj Khialani- Celebrity Master Chef
/Quinoa, pronounced as “keen-wah,” is a type of edible seed that has gained popularity among food enthusiasts. It comes in various colors, including black, red, yellow, and white. Though technically a seed, quinoa is also classified as a whole grain and is a good source of plant protein and fiber.
The white and yellow varieties have the mildest flavor, while the red and black ones have a stronger, earthy flavor and hold their shape better. I’ve experimented with many quinoa varieties in my kitchen and enjoyed each one, so I highly recommend everyone try it at least once.
Quinoa's high protein content, mild sweet and nutty flavor, and delicate texture make it a great substitute for starchy options like pasta and rice. It's easy to incorporate into most cuisines, and I've adapted it to several Indian recipes as well. Known as a superfood, quinoa is popular among health-conscious individuals for a good reason.
With a little creativity and a touch of spice, quinoa can easily be adapted to Indian tastes.
Health Benefits of Quinoa:
* Quinoa is an anti- inflammatory grain and is also gluten free, lowers cholesterol.
*Quinoa is Good for heart health, assists in digestion.
*Quinoa offers a high protein value to our system.
*Quinoa helps in weight management.
* Quinoa helps to regulate the glucose levels in the blood
*Quinoa has been considered good for bones.
*Quinoa Assists in the treatment of diabetes.
* Quinoa benefits overall health of our body due to its good offering of magnesium content.
Here are a few simple recipes using QUINOA!
Recipe-1] CORN- BEAN AND QUINOA SALAD:
Ingredients:
Quinoa- 1 cup
Water-3 cups
Oil-1 tsp
Garlic-1 tsp
Chilies-1 tsp chopped
Onion-1 small chopped
Celery-1 stalk cut into pieces
Tomato-1 small cubed
Salt and pepper to taste
Boiled rajma/ kidney beans-1/2 cup
Boiled sweet corn-1/2 cup
Cucumber-1 small cubed
Coriander leaves- 2 tbsp.
Mint leaves- 2 tbsp.
Lime juice-2 tbsp.
Chaat masala-1/2 tsp
Honey-2 tsp
Dates-2-3 chopped
Mixed herbs-1/2 tsp
Chili flakes-1/2 tsp
Flax seeds/ sunflower seeds- 2 tsp
Method:
1. Prepare all the ingredients for the quinoa salad.
2. In a thick bottomed pan, add in the quinoa and 2 and a half cups of hot water and cook it on a low flame for around 15-18 mins, using a fork keep stirring occasionally and add a little salt and lime juice as well during the cooking, once done keep aside.
3. To saute further, heat oil in a pan add in the garlic, onion, chilies, celery and saute them for 1 minute. Add in the beans, corn, salt, pepper, herbs, chili flakes, dates, honey and toss.
4. Cook for 2-3 mins, turn off the flame, add in the cooked quinoa and lime juice, cucumber, tomato cubes coriander, mint, seeds of your choice and give it all a nice toss.
5. This can be served warm as well or even chilled as a salad or a mini meal.
Recipe-2] QUINOA PUMPKIN SOUP
Ingredients:
Oil-1 tsp
Butter-1 tsp
Bay leaf-1 no
Jeera-1/2 tsp
Curry leaves- 4-5 no
Peppercorns- 3-4 no
Garlic-1 tsp chopped
Onion-1 small chopped
Yellow pumpkin- 150 gms cubes
Quinoa-1/2 cup
Salt and pepper to taste
Turmeric powder-1/4 tsp
Red chili powder-1/4 tsp
Coriander powder-1 tsp
Water/stock- 3-4 cups
Coconut milk-1/2 cup
Chopped cashews/almonds-2 -3 tsp
Assorted seeds- sunflower, chia seeds-2 tsp
Fresh cream-2 tsp
Greens for garnish- parsley/coriander- 2 tbsp.
Method:
1. Prepare the ingredients for the quinoa pumpkin soup.
2. Heat oil and butter in a pan, add in the ingredients for the tadka and allow to crackle/splutter for a few seconds.
3. Add in the garlic, onions, chilies and saute for a couple of minutes, add in the yellow pumpkin, quinoa, salt and all spices to taste.
4. Stir well for a minute, add in the water/stock and allow to simmer and cook for 20-25 mins, cool, remove the Bayleaf, puree and strain the mixture.
5. Bring it back to a boil and adjust texture, salt and finish it off with a little coconut milk and cream, add nuts, seeds, greens for garnish and serve hot.
Recipe-3] QUINOA VEG STIR FRY
Ingredients:
Oil-2 tsp
Butter-1 tsp
Garlic-1 tsp chopped
Ginger-1 tsp chopped
Green chilies- 1 tsp chopped
Spring onions- 3-4 chopped
Salt and pepper to taste
Soy sauce-2 tsp
Red chili sauce-2 tsp
White vinegar-2 tsp
Quinoa- 1 cup
Water/stock- 3 cups
Carrots-1/4 cup fine chopped
Capsicum-1/4 cup fine chopped
Cabbage-1/4 cup fine chopped
Spring onion greens-2-3 tbsp. chopped
Roasted crushed peanuts-2 tbsp.
Boiled chicken cubes- ½ cup for non-veg
Method:
1. In a pan add in the quinoa, little salt and hot water around two and a half cups to start with and allow to cook on a low flame for 20-25 mins, using a fork stir it occasionally to ensure even cooking, once done, turn off the flame and allow to cool.
2. To stir fry the recipe further, heat oil and butter in a wok/ pan add in the garlic, ginger, chili, onions and saute them for a couple of minutes.
3. Add in the carrots, cabbage and capsicums and stir fry for a couple of minutes, add in salt, pepper, sauces to taste and little water to soften the veggies.
4. Add in the cooked quinoa and spring onion greens and toss well, check for seasonings, adjust accordingly, add in the peanuts and serve hot.
Recipe-4] QUINOA HEALTH BOWL
Ingredients
Olive oil- 2 tsp
Garlic-1 tsp chopped
Cinnamon stick-1-inch piece
Onion-1 small chopped
Tomato-1 small chopped
Boiled chickpeas-1/2 cup
Quinoa -1 cup
Water-3 cups
Boiled beetroot-1/2 cup cubes
Yellow/ red capsicum-1/2 cubes
Tofu/ paneer cubes- ½ cup optional
Cherry tomatoes- 4-5, cut 1 x 2
Salt and pepper to taste
Mixed herbs & chili flakes to taste
Lime juice- 2 tbsp.
White vinegar-1 tsp
Peanut butter- 2 tsp dissolved with ¼ cup warm water
Red chili sauce-2 tsp
Assorted nuts-2-3 tbsp. chopped
Mint leaves- 2 tbsp.
Coriander leaves-2 tbsp.
Basil leaves- 4-5 no
Assorted seeds- 2-3 tsp, flax seeds, sunflower seeds, pumpkin seeds.
Method:
1. Prepare all the ingredients for the quinoa health bowl.
2. In a saucepan combine together the quinoa and little salt, hot water two and a half cups and cover, simmer, cook the quinoa for around 20-25 mins, keep aside.
3.To saute things further, heat oil and add in the cinnamon, garlic, onion and saute until pink, add in the assorted veggies of your choice, boiled chickpeas, salt, pepper, herbs, chili flakes and saute well, add a little water and cook for 2-3 mins.
4. Add in the peanut butter and other sauces and mix well, add in the boiled beet cubes, cooked quinoa, tofu or paneer cubes and mix well, cover and cook for 3-5 mins and add in the assorted fresh greens/herbs, seeds and toss.
5. Serve this health bowl warm or cold as a mini meal by itself with a glass of detox water.
Recipe- 5] QUICK QUINOA SNACK
Ingredients
Quinoa-1/2 cup cooked with one and a half cups water
Oil-2 tsp + to fry
Ginger-garlic paste-1 tsp
Carrots-1/2 grated
Capsicum-1/2 no chopped
Green chili-1 tsp chopped
Salt and pepper to taste
Mixed herbs & chili flakes to taste
Cheese- 2 tbsp. grated
Potatoes-1/2 cup boiled and mashed
Garam masala powder-1/2 tsp
Coriander and mint-2 tbsp. chopped
Bread crumbs-1/4 cup
Maida/cornflour-2 tsp
As an option can add boiled sweetcorn, boiled chopped eggs/chicken as well for non-veg.
Method:
1. Cook the quinoa and keep it aside.
2. Heat oil in a pan add in the ginger- garlic paste, chilies, carrot, capsicum and saute for a minute, add in the boiled mashed potatoes, all seasoning’s, herbs, chili flakes and spices to taste.
3. Add in the coriander, mint, cooked quinoa and cook for another 2 -3 mins and turn off the flame, add in cheese and little bread crumbs and bind it all together.
4. Divide the mixture in lemon sized balls and round them up well and set them in the fridge for 20 mins and then coat with a little dry maida/corn flour and fry to a nice golden color and serve hot with choice of dipping sauces/ ketchup/chutney etc.
