Friday, November 27, 2015

Quinoa With Stir Fry Vegetables

Quinoa is a simple and easy to cook healthy alternative to rice. In fact, you may also cook it using a rice cooker. It is extremely nutritious, high in fiber, protein, vitamins and minerals. Cooked quinoa looks a bit like couscous, but is crunchier. Quinoa may also be used as a substitute for pasta and rice.

Prep time: 10 minutes
Cooking time: 20 minutes
Serving: 4


For Quinoa:
  • 1 cup quinoa
  • 1 1/2 cup cold water
  • 1/4 teaspoon salt
  • 2 tablespoons lemon/lime juice
For stir fry vegetables:
  • 1 cup broccoli florets
  • 1 cup asparagus cut (3 inch length)
  • 1 cup red capsicum diced (1 inch cubes)
  • 1 cup green capsicum diced (1 inch cubes)
  • 1 cup plum tomato diced (1 inch cubes)
  • 1 cup red onion diced (1 inch cubes)
  • 2 tablespoons chopped parsley or chopped fresh green coriander leaves
  • 5 to 6 garlic cloves
  • 2 tablespoons olive oil
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon red chili flakes
  • Salt to taste
  1. Rinse quinoa with cold water and drain water through a fine mesh strainer.
  2. Transfer drained quinoa to a cooking pot, add 1 1/2 cup cold water and salt.
  3. Bring quinoa and water to a boil with the lid on. Then, turn the heat down to simmer cook for 10 to 12 minutes.
  4. Remove quinoa from heat and allow to sit five minutes with the lid on. Fluff quinoa gently with a fork.
  5. Sprinkle lemon juice on and quinoa is ready to serve.
  6. For the stir fry vegetables, heat oil in a wok or large deep skillet on low heat.
  7. Add whole garlic cloves and sauté until golden brown. Then, remove the garlic from oil and keep on the side.
  8. Add onion and stir fry for two minutes. Then, add the remaining vegetables and stir fry for 5 to 7 minutes on medium high heat or until vegetables are tender crisp.
  9. Add sautéed garlic, salt, black pepper, red chili flakes and mix.
  10. Place quinoa on plate, top with stir fried vegetables. Alternatively, you may mix everything together.
  11. Garnish with chopped parsley or fresh chopped green coriander leaves.
You can add your choice of vegetables. For Jains exclude garlic and onions. If you want it spicy you can add chili sauce. For extra flavor you can also add dry cranberry, walnuts, pine nuts etc.

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