Quinoa and Vegetable Sauté Recipe: A Healthy, High-Protein Vegetarian Delight
Description
Discover a simple, nutritious, and light dish with the Quinoa and Vegetable Sauté Recipe – an excellent choice for a quick weeknight dinner. This vibrant Indian-style stir-fry combines the goodness of quinoa with a variety of fresh vegetables, offering a perfect balance of flavors and textures. The dish is light on the stomach yet packed with protein, making it an ideal option for those following a vegetarian or high-protein diet. Whether as a side dish or a wholesome meal, this recipe is both satisfying and easy to prepare.
Cuisine
Indian
Course
Dinner
Diet
High-Protein Vegetarian
Ingredients
| Ingredient | Quantity |
|---|---|
| Yield | 5 cups |
| Quinoa | 2 cups |
| Onions, chopped | 1 cup |
| Red Bell Pepper (Capsicum), chopped | 1 cup |
| Carrots (Gajjar), diced | 1 cup |
| Green Peas (Matar), diced | 1 cup |
| Cumin Seeds (Jeera) | 1 teaspoon |
| Ginger, finely grated | 1/4 teaspoon |
| Red Chilli Powder | 1/2 teaspoon |
| Coriander Powder (Dhania) | A pinch |
| Turmeric Powder (Haldi) | A pinch |
| Lemon Juice | 1 teaspoon |
| Extra Virgin Olive Oil | 2 tablespoons |
| Salt | To taste |
Preparation Time
10 minutes
Cook Time
25 minutes
Total Time
35 minutes
Instructions
-
Cook the Quinoa:
Start by cooking the quinoa. In a rice cooker or a covered saucepan, combine 2 cups of quinoa with 4 cups of water and 1/2 teaspoon of salt. Cook the quinoa for about 15 minutes, until the grains are fully cooked and have sprouted. Fluff the quinoa with a fork and set it aside. -
Prepare the Vegetables:
Heat 1 tablespoon of olive oil in a large pan over medium flame. Add the cumin seeds and cook until they crackle, releasing their aromatic flavor. -
Sauté the Veggies:
Add the finely grated ginger into the pan and sauté for a few seconds until it becomes fragrant. Then, add the diced carrots and green peas to the pan. Cook for about 4-5 minutes until the vegetables start to soften. -
Add Onions and Red Bell Pepper:
Now, stir in the chopped onions and red bell pepper. Continue sautéing for another 3-4 minutes until the vegetables are tender yet still vibrant. -
Spice it Up:
Sprinkle in the red chilli powder, coriander powder, and turmeric powder. Stir well to ensure the spices coat the vegetables evenly. Allow the spices to infuse into the oil for a few seconds before adding salt to taste. -
Combine with Quinoa:
Gently fold the cooked quinoa into the vegetable mixture, ensuring that all the ingredients are well combined. Stir carefully to avoid mashing the quinoa. Adjust the salt to taste. -
Garnish and Serve:
Drizzle a teaspoon of olive oil over the dish for added richness. Garnish with fresh herbs of your choice, such as cilantro or parsley. Toss gently to combine. -
Serving Suggestions:
Serve the quinoa and vegetable sauté hot, either as a side dish with your favorite protein or as a stand-alone meal. It’s perfect for a light dinner, paired with a refreshing glass of juice or a warm cup of masala chai.
Nutritional Information
(Per serving: based on 4 servings)
| Nutrient | Amount per Serving |
|---|---|
| Calories | 180 kcal |
| Protein | 7g |
| Carbohydrates | 30g |
| Fat | 7g |
| Fiber | 4g |
| Sodium | 220mg |
| Vitamin A | 90% DV |
| Vitamin C | 50% DV |
| Iron | 15% DV |
Why You’ll Love This Quinoa and Vegetable Sauté Recipe
- High in Protein: Packed with quinoa, a complete protein source, this dish is great for vegetarians looking to meet their daily protein needs.
- Quick and Easy: With just 10 minutes of prep time and 25 minutes of cooking, this dish makes a perfect weeknight dinner that’s both nutritious and satisfying.
- Flavorful and Nutritious: The combination of cumin, turmeric, coriander, and red chili powder infuses this dish with vibrant Indian flavors, while the vegetables provide a refreshing crunch.
- Versatile: This recipe can be enjoyed on its own or paired with other dishes for a heartier meal. You can even use leftover veggies from the fridge, making it a great way to reduce food waste.
Final Thoughts
This Quinoa and Vegetable Sauté is more than just a dinner recipe—it’s a wholesome, nutritious dish that you can enjoy any time of the day. With its perfect blend of protein, fiber, and fresh veggies, it’s ideal for anyone seeking a light yet satisfying meal. Whether you serve it on its own or alongside other dishes, it will surely be a favorite at your dinner table. Enjoy this healthy, high-protein, vegetarian recipe that brings the best of Indian flavors to your home in just under 35 minutes!
