Recipe Details

Yoghurt Quinoa

Yoghurt Quinoa

20 Apr 2019 236 Views

This recipe is a fat burning and is completely gluten free. The main ingredient used hereis Quinoa. It is a cereal grain and is considered a staple food. This is rich in Magnesium, Phosphorus, Iron and Manganese. It is versatile and can be had for any meal of the day i.e. breakfast, Lunch and dinner. It helps in loosing weight. It has high fibre content, B complex vitamins and protein content. It helps to reduce cholesterol levels and blood sugar levels.


Method

FOR QUINOA

  1. Soak the Quinoa for abour 5 minutes, after that rub the Quinoa with your fingers and then discard the water. Repeat it 2 – 3 times.
  2. Transfer it to a strainer and rinse it twice. This step is really important as these seeds are coated with naturally occurring chemical known as saponin which can turn the Quinoa bitter after it is cooked.
  3. After it is thoroughly rinsed keep it in the strainer for the entire water to be drained off.
  4. Heat 1 tsp of oil in a pan and add the strained Quinoa, reduce the flame to medium, give it a stir and stir it until you hear the popping sound.
  5. For 1 cup of Quinoa add 1 and ¾ cup of water, add salt as per taste, pepper powder, turmeric and give it a stir, once it starts to boil turn the flame to slow and cook it for 20 mins keeping a lid on it.
  6. After 15 – 20 mins, switch off the flame and keep the lid on it for another 5 mins so that it is steamed cook.
  7. Hence Quinoa is ready, transfer it to a glass container and store it in the refrigerator for 3-4 days.

FOR YOGHURT QUINOA

  1. In a bowl add 1 cup of cooked Quinoa and ½ cup of low-fat curd or yoghurt, salt as per taste.
  2. Add ½ tsp of oil in a non-stick pan, add peanuts, daliya, chana dal and urad dal and stir it, put the flame to low. After it has become golden remove it from the flame.
  3. Into the same pan add ½ tsp of oil, add mustard seeds, sesame seeds, coriander seeds, once it starts to splutter, add ¼ inch of chopped ginger, 2 finely chopped chillies, 1 strand of curry leaves and mix well and add ¼ tsp hing, switch off the flame.
  4. Into the cooked Quinoa and curd add all the roasted ingredients and seasoning and mix well. Garnish it with pomegranate, curry leaves, mint leaves and serve it.

Ingredients

FOR QUINOA

Quinoa – 1 cup

Pepper powder – a pinch

Salt – as per taste

Turmeric - ¼ tsp

Oil – 1 tsp

FOR YOGHURT QUINOA
Curd – ½ cup

Peanuts – 2 tsp

Daliya – 2 tsp

Chana dal – 1 tsp

Udad Dal – 1 tsp

Ginger -  small inch fnely chopped

Sesame seeds - 1 tsp

Methi seeds – ½ tsp

Curry leaves - 1 strand

Oil -  1 tsp


Nutritive Value

ENERGY - 184 Kcal

PROTEIN - 10 gms

CARBOHYDRATES - 45gms

FATS - 15gms