Pea and Carrot Quinoa Pulao

Name: Pea and Carrot Quinoa Pulao
Prep time: 30 min
Yield: 2 servings
Ingredients: 1 cup quinoa, rinsed; 1/2 cup green peas; 1/2 cup chopped carrot; 1/4 cup chopped beans; 1 small onion, sliced; 1 teaspoon cumin seeds; 1 bay leaf; 1 inch cinnamon stick; 1 teaspoon ghee or oil; Salt to taste; 2 cups water

Pulao is usually built around rice, but swapping in quinoa turns a familiar comfort dish into a meal with considerably more protein and fibre. The method is close to a traditional pulao, using whole spices bloomed in a little ghee before the vegetables and grain go in. The result is a one pot dinner that is light on effort and satisfying enough to not need a separate side dish. Nutritional Benefits Quinoa is a complete protein that also supplies fibre, iron and magnesium. Mixed vegetables round out the dish with additional fibre and micronutrients, making it a balanced choice for a light dinner.

30 min 2 servings 807 kcal

807 kcal

Calories

30 g

Protein

135 g

Carbs

16 g

Fat

Ingredients

•1 cup quinoa, rinsed
•1/2 cup green peas
•1/2 cup chopped carrot
•1/4 cup chopped beans
•1 small onion, sliced
•1 teaspoon cumin seeds
•1 bay leaf
•1 inch cinnamon stick
•1 teaspoon ghee or oil
•Salt to taste
•2 cups water

Method

1
Heat ghee or oil in a pan and add the cumin seeds, bay leaf and cinnamon.
2
Add the onion and saute until translucent.
3
Add the carrot, beans and peas and saute them for 2 minutes.
4
Add the quinoa, salt and water. Bring to a boil.
5
Cover and simmer on low heat for 12 to 15 minutes until the quinoa is cooked and the water is absorbed. Fluff with a fork and serve.
6
Summary
7
This pulao has slightly higher calories at 260 per serving, but makes up for it with 40 grams of carbohydrates from a complete protein source than refined rice, along with iron and magnesium from the quinoa itself. The mixed vegetables add color and fibre without extra work. It works well on evenings that call for a more filling, one pot dinner.

Pulao