South Indian Style Tomato Quinoa Recipe – With A South Indian Twist
Indulge in the vibrant flavors of South Indian cuisine with this wholesome Tomato Quinoa Recipe, a nutritious take on the traditional tomato rice. This dish seamlessly incorporates the goodness of quinoa, an excellent source of plant-based protein, with aromatic spices and fresh vegetables, resulting in a light, flavorful, and protein-packed meal perfect for any time of the day.
In this recipe, quinoa is cooked with sautéed onions, garlic, and tomatoes, which is then elevated with the addition of sambar powder and other quintessential South Indian spices. The subtle richness of ghee adds depth to the dish, while the curry leaves and coriander leaves lend an irresistible fragrance and freshness. This dish is a delightful way to enjoy quinoa, which is not only versatile but also offers a perfect balance of proteins and fibers for a satisfying meal.
Ingredients for South Indian Style Tomato Quinoa
| Ingredients | Quantity |
|---|---|
| Quinoa | 1 cup |
| Water | 2 cups |
| Mustard seeds (Rai/Kadugu) | 1 teaspoon |
| Garlic (finely chopped) | 4 cloves |
| Ginger (finely chopped) | 1 inch |
| Pearl onions (Sambar onions) | 1 cup (or 1 regular onion, sliced) |
| Cardamom powder (Elaichi) | 1 teaspoon |
| Tomatoes (finely chopped) | 3 |
| Red chili powder | 1/2 teaspoon |
| Turmeric powder (Haldi) | 1/2 teaspoon |
| Sambar powder | 1 teaspoon |
| Garam masala powder | 1 teaspoon |
| Salt | To taste |
| Curry leaves | 1 sprig |
| Coriander (Dhania) leaves | 2 sprigs, chopped |
| Ghee (optional) | 1 tablespoon |
Nutritional Information (Approximate Per Serving)
- Calories: 220-250 kcal
- Protein: 7-8g
- Carbohydrates: 30g
- Fiber: 4-5g
- Fat: 7-8g (depending on the ghee used)
- Sodium: 250-300mg
Preparation and Cooking Time
- Preparation Time: 10 minutes
- Cooking Time: 25 minutes
- Total Time: 35 minutes
- Servings: 4-5
Instructions for South Indian Style Tomato Quinoa
Step 1: Preparing the Ingredients
Before you begin cooking, ensure all ingredients are chopped and measured. It makes the cooking process smooth and effortless.
Step 2: Sautéing the Spices
- Heat the Pressure Cooker: Begin by heating a pressure cooker on medium heat. Add the ghee and let it melt.
- Mustard Seeds: Once the ghee is hot, add the mustard seeds and allow them to crackle. This will release their full flavor.
- Sauté Aromatics: Add the finely chopped garlic, ginger, and onions (or pearl onions) to the cooker. Sauté until the onions turn soft and translucent, releasing their sweetness.
- Add Curry Leaves and Tomatoes: Stir in the curry leaves and finely chopped tomatoes. Cook them until the tomatoes soften and become mushy. This helps form the base for the dish.
Step 3: Spice Infusion
- Once the tomatoes have softened, add the cardamom powder, turmeric powder, red chili powder, sambar powder, and garam masala powder to the cooker. Stir well to combine all the spices with the tomato mixture. The kitchen will start smelling heavenly as the spices meld together.
Step 4: Cooking the Quinoa
- Add Quinoa: Stir in the quinoa, making sure it is well-coated with the spice mixture. Quinoa should take on the beautiful colors and aromas of the spices.
- Add Water: Pour in 2 cups of water to the pressure cooker and bring everything to a gentle boil.
- Pressure Cook: Close the lid and cook the quinoa under pressure for about 4 to 6 whistles. This will allow the quinoa to cook fully, absorbing all the flavors from the tomatoes and spices.
- Natural Release: Turn off the heat and let the pressure release naturally. This helps the quinoa remain fluffy.
Step 5: Final Touches
- Gently Fluff: Once the pressure has released, open the lid and fluff the quinoa with a fork to separate the grains.
- Garnish: Stir in freshly chopped coriander leaves for a burst of freshness.
- Serve Hot: Transfer the Tomato Quinoa to a serving bowl.
Serving Suggestions:
Serve this flavorful South Indian Style Tomato Quinoa alongside a cool tomato cucumber raita for a refreshing contrast. You can also pair it with crispy Elai Vadam (traditional rice crackers) for a complete South Indian-style meal. Whether you’re serving it for lunch or dinner, this dish is sure to be a hit with your family and guests.
Why You’ll Love This Recipe
This Tomato Quinoa Recipe is a healthy and flavorful twist on the traditional tomato rice, made even more nutritious with the inclusion of quinoa. It’s an ideal dish for those looking to maintain a high-protein vegetarian diet without compromising on taste. The simple yet aromatic spices from South India bring an authentic touch, making this dish an easy and hearty meal that can be enjoyed any time of the day.
Try this recipe today, and enjoy a wholesome South Indian-inspired dish that’s both healthy and irresistibly delicious.
