Are you looking for healthy, quick dinner ideas that are also bursting with flavor? Then look no further! This recipe delivers a delicious and nutritious vegan Indian quinoa dish, perfect for busy weeknights or a satisfying weekend meal. It’s easy enough for beginners but flavorful enough to impress even seasoned cooks. Get ready to explore the exciting world of homemade cooking with this simple yet stunning quinoa recipe.
Ingredients: What You'll Need
This recipe serves 2-3 people. Adjust quantities as needed.
- 1 cup quinoa, rinsed
- 2 cups vegetable broth
- 1 tbsp olive oil
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- 1 inch ginger, grated
- 1 cup chopped tomatoes
- 1/2 cup chopped spinach
- 1/2 cup green peas (fresh or frozen)
- 1 tsp turmeric powder
- 1 tsp cumin powder
- 1/2 tsp coriander powder
- 1/4 tsp chili powder (adjust to taste)
- Salt to taste
- Fresh cilantro, chopped (for garnish)
- Lemon wedges (for serving)
Step-by-Step Instructions: Let's Cook!
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Prepare the Quinoa: Rinse the quinoa thoroughly under cold water until the water runs clear. This removes any bitter saponins.
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Cook the Quinoa: In a medium saucepan, combine the rinsed quinoa and vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until all the liquid is absorbed and the quinoa is cooked through. Fluff with a fork and set aside.
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Sauté the Aromatics: While the quinoa cooks, heat the olive oil in a separate pan over medium heat. Add the chopped onion and sauté until softened, about 5 minutes. Add the minced garlic and grated ginger, and sauté for another minute until fragrant.
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Add the Spices: Stir in the turmeric powder, cumin powder, coriander powder, and chili powder. Sauté for 30 seconds, stirring constantly, until the spices are fragrant and well combined. Be careful not to burn them.
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Combine Ingredients: Add the chopped tomatoes and cook for 2-3 minutes until slightly softened. Stir in the green peas and spinach. Cook until the spinach wilts, about 2-3 minutes.
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Mix Everything Together: Gently fold the cooked quinoa into the vegetable mixture. Season with salt to taste.
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Serve and Enjoy: Garnish with fresh cilantro and serve hot with lemon wedges.
Cooking Tips for Perfect Quinoa
- Don't overcook the quinoa: Overcooked quinoa can become mushy. Follow the cooking instructions carefully and fluff it with a fork once cooked.
- Toast the spices: Toasting the spices before adding them to the pan enhances their flavor. Simply dry-roast them in a pan over low heat for a minute or two before adding the oil.
- Adjust the spices: Feel free to adjust the amount of chili powder according to your spice preference. You can also add other spices like garam masala or curry powder for a different flavor profile.
Variations: Explore Your Culinary Creativity
- Add protein: Boost the protein content by adding chickpeas, lentils, or paneer (Indian cheese - for a non-vegan option).
- Use different vegetables: Feel free to substitute other vegetables like cauliflower, carrots, or bell peppers.
- Make it creamy: Add a dollop of coconut milk or cashew cream for a richer and creamier texture.
Nutritional Information (per serving, approximate)
- Calories: Approximately 250-300
- Protein: 8-10 grams
- Fiber: 5-7 grams
This vegan Indian quinoa recipe is a fantastic example of healthy meals that are also quick and easy to prepare. It’s a complete dish, packed with flavor and nutrients, making it a perfect addition to your weekly meal plan. Enjoy!