Quinoa is a grain that is commonly eaten in South American countries. Similarly few people in India know about quinoa that it is mostly found in the super market. It is a good diet for a body builder that it is a complete protein. The entire 9 essential amino acids are found inside in it, due to which it is called the only complete protein grain. Quinoa has double fiber (around 6gms) , compared to oats, wheat and brown rice. Quinoa is the most effective for people who are particularly suffering from constipation.
- Garlic Oregano 2 & 1/2 tsp
- 2 tbsp Garlic
- 1 medium onion, finely chopped
- Quinoa(1 cup)
- 3 & 1/2 cup of vegetable stock
- Salt to taste
- 1/2 cup mushrooms
- 1/2 cup steamed broccoli
- Green beans 1/2 cup (steamed)
- 1 cup red and yellow bell peppers mix (steamed)
- 1/2 tsp black pepper
- 4 to 5 basil leaves
- 1 & 1/2 tsp italian herbs
- 50 gms parmesan cheese (optional)
- 1 strand of parsley for garnish
For preparing veg stock:
First of all, put a pan to warm up on the stove. After the pan is heated, add 1 tsp Garlic Oregano and 1 tbsp Garlic in it. Once the garlic becomes brown you can add 1 medium finely chopped onion in it. Here you can add a little bit of garlic oregano(1/2 tsp) for frying the onion well. When the onion turns brown add 1 cup quinoa and 3 & 1/2 cup of vegetable stock in it. After that in the end, you can add a pinch of salt in it. Now let it cook on a medium gas for around 20 to 25 minutes.
For preparing Veggies:
Now on the other gas put an another pan to warm up on the stove. Add 1 tsp of Garlic Oregano and 1 tbsp of Garlic in it. Now add 1 cup of mushrooms and saute it for 1 minute. After that, you can add 1 cup of steamed broccoli, 1/2 cup of steamed green beans and one cup of mixed bell peppers in it. Now saute these all vegetables for at least 2-3 minutes. After that you can see that your veggies are cooked and here you can add a pinch of salt and black pepper powder and mix it well.
For Garnishing and Plating of quinoa:
When your veg stock of quinoa and veggies are cooked you can put your quinoa pan on the stove and add your prepared veggies into it. Now add 4-5 leaves of basil for flavoured your quinoa. Cover this pan and let it cook for 10 minutes. Now after 10 minutes add 1 & 1/2 tsp of italian herbs and mix it well. Now add grated parmesan cheese and mix it well. Cover this pan and let it cook for at least 2 minutes. After that you can see that your quinoa is ready to eat, so serve this for plating. Garnish it with a strand of parsley and some grated cheese.
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