Quinoa and Vegetable Sauté
Simple, Flavorful, and Packed with Protein
Quinoa and Vegetable Sauté is a wholesome, vibrant, and nutritious dish that combines the goodness of quinoa with a medley of fresh vegetables and aromatic spices. This easy-to-make, high-protein vegetarian recipe makes a perfect side dish for dinner or a satisfying breakfast when paired with your favorite beverage. The dish is not only delicious but also caters to those seeking a light, yet fulfilling meal that’s rich in protein and fiber.
Ingredients
| Ingredient | Quantity |
|---|---|
| Quinoa | 2 cups |
| Onions (chopped) | 1 cup |
| Red Bell Pepper (Capsicum, chopped) | 1 cup |
| Carrots (diced) | 1 cup |
| Green Peas (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 |
Nutritional Information (Per Serving)
Approximate values based on 3 servings
| Nutrient | Amount |
|---|---|
| Calories | 230 kcal |
| Protein | 7 g |
| Carbohydrates | 40 g |
| Fiber | 6 g |
| Fat | 7 g |
| Sodium | 250 mg |
| Sugars | 5 g |
| Vitamin A | 120% of daily value |
| Vitamin C | 70% of daily value |
| Calcium | 4% of daily value |
| Iron | 15% of daily value |
Preparation Time: 10 minutes
Cooking Time: 25 minutes
Total Time: 35 minutes
Servings: 3
Cuisine: Indian
Course: Dinner
Diet: High Protein Vegetarian
Instructions:
-
Cook the Quinoa:
Begin by cooking the quinoa. Rinse 2 cups of quinoa under cold water to remove any bitterness. In a rice cooker or a covered saucepan, combine the quinoa with 4 cups of water and 1/2 teaspoon of salt. Cook the quinoa until the seeds sprout and become tender, about 15 minutes. Fluff the quinoa with a fork and set it aside. -
Sauté the Vegetables:
Heat 1 tablespoon of extra virgin olive oil in a large pan over medium heat. Once the oil is hot, add 1 teaspoon of cumin seeds. Allow them to crackle and release their fragrance, which will only take a few seconds. -
Add Ginger and Vegetables:
Immediately after the cumin seeds crackle, add 1/4 teaspoon of finely grated ginger. Stir for a few seconds to release its aroma. Then, add 1 cup each of diced carrots and green peas. Sauté the vegetables for a few minutes until they begin to soften. -
Add Onions and Red Bell Pepper:
Once the carrots and peas are slightly tender, add 1 cup each of chopped onions and red bell pepper (capsicum) to the pan. Continue to sauté for another 4–5 minutes, allowing the vegetables to cook through and the onions to become translucent. -
Spice it Up:
Add a pinch of coriander powder, turmeric powder, and 1/2 teaspoon of red chili powder to the vegetables. Stir to combine, letting the spices infuse into the oil for a few seconds. Add salt to taste. This mixture will give the dish its signature warmth and flavor. -
Combine Quinoa and Vegetables:
Once the spices are well incorporated, add the cooked quinoa to the pan. Gently toss the quinoa with the sautéed vegetables, ensuring everything is evenly mixed. If needed, add a bit more salt to taste. -
Finish with Lemon and Olive Oil:
Drizzle 1 teaspoon of fresh lemon juice over the sauté and add an additional tablespoon of extra virgin olive oil for extra richness. Toss everything again to coat the quinoa and vegetables in the lemony olive oil. -
Garnish and Serve:
Garnish your Quinoa and Vegetable Sauté with fresh herbs of your choice—such as cilantro or parsley—for an added touch of freshness. Serve the dish hot as a side or a light main course. This dish pairs wonderfully with a chilled glass of fresh juice or a hot cup of masala chai, making it an ideal breakfast option as well.
Serving Suggestions:
- As a Side Dish: Serve this quinoa and vegetable sauté alongside grilled chicken, fish, or your favorite vegetarian protein for a well-rounded meal.
- As a Breakfast: Enjoy it warm with a side of fresh fruit or a glass of masala chai.
- Make it a Full Meal: You can add more protein by including some chickpeas, tofu, or paneer cubes to make it a complete meal.
Tips for Success:
- Customize the Vegetables: Feel free to add or swap out vegetables based on what’s in season or what you have on hand. Zucchini, spinach, or mushrooms would all make excellent additions.
- Use a Rice Cooker for Perfect Quinoa: A rice cooker can simplify the process and ensure that your quinoa cooks perfectly every time without the need to monitor it.
- Spice Adjustments: If you prefer a milder version, reduce the amount of red chili powder. Conversely, if you like it spicy, feel free to add a dash of cayenne pepper or some chopped green chilies.
This Quinoa and Vegetable Sauté is not only incredibly easy to prepare but is also bursting with flavors and textures. It’s a healthy, nutritious, and versatile dish that can be enjoyed as part of a weeknight dinner or as a light breakfast option. The fragrant cumin, the sweet crunch of bell peppers, and the nutty quinoa make this dish both satisfying and nourishing. Perfect for those who want to eat healthy without sacrificing taste!
