Quinoa is gluten free, low in fat, rich in fiber and a good source of protein. Quinoa Vegetable Pilaf (pulao) with beans is easy to prepare, delicious, filling, healthy and is a wholesome meal. It can be had for lunch or dinner. It is a great for vegetarians and vegans looking for protein rich food. I have garnished it with a mix of hulled sunflower, pumpkin, sesame and linseed to make it more nutritious. In our last post we learn’t how to cook Quinoa and its health benefits, today we will learn how to make a simple pilaf (pulao) using quinoa and pinto beans.
Vegetable Quinoa Pilaf Recipe with Pinto Beans
Prep Time : 15 mins
Cook Time :
15 mins Serves:
1 Recipe Category:
Vegetarian Recipe Cuisine:
Indian Ingredients needed
Quinoa (uncooked) – 1/2 cup
Onion -1
Garlic -2-3 cloves
Ginger – 1 inch piece peeled
Green chilli-1 slit
Vegetables and beans
Beans -5-6
Carrot -1 medium
Capsicum -1 small capsicum
Pinto beans -1/4 cup uncooked or 1/2 cup cooked
Spice powder
Chilli powder -1/2 tsp
Biryani Masala/pulao masala -1 tsp
Salt to taste
Lemon juice – 1 tbsp
For the seasoning
Vegetable oil – 1 1/2 tbsp
Cumin seeds -3/4 tsp
Bay Leaf -1
For Garnishing
Coriander leaves finely chopped
Mixed toasted seeds (pumpkin, sesame, sunflower,linseed)
Preparation
Cook 1/2 cup of quinoa in 1 cup of water. Check out health benefits of quinoa and how to cook Quinoa in detail. Once cooked, fluff quinoa with a fork and leave it to cool.
Chop the vegetables lengthwise.
Mince ginger and garlic together or grind it coarsely.
Wash and soak pinto beans overnight. Pressure cook with a little salt for 4 whistles or until soft. Skip this step if using canned beans (just drain and rinse).
Method
Heat oil in a pan, add cumin seeds and bay leaf. When cumin seeds sizzle, add onions and slit green chilli.
Saute until onions turn transparent. Add ginger garlic and saute for a few more minutes.
Add beans, carrot and saute for 2-3 seconds. Then add little water and cook beans and carrot until tender.
Add capsicum, chilli powder, biryani masala powder (available ready made in all Indian stores) and salt needed. Cook for 3-4 minutes on medium flame or until capsicum is half done. Capsicum should retain its crunchiness, so take care not to over cook it.
Add cooked beans, cooked quinoa and mix everything well.Remove from heat. Check for salt. Add lemon juice, mix well and garnish with finely chopped coriander leaves.
Top it with a mix of hulled pumpkin seeds, sunflower seeds, sesame seeds and linseed. These seeds contain omega 6 and are full of essential vitamins and minerals. So I added them to the pulao but it is optional.
Note – If you cannot get biryani masala powder, you can add garam masala powder. Biryani masala powder is available online also.
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View Comments (8)
Looks so healthy and yummy..
After moving to US, I started cooking Quino & I love it now. I had made a similar type of Pulav usuing Kidney Beans last week. Your recipe is good & will try it .
awesome use of quinoa
yummy, healthy pilaf
Healthy post as usual,
healthy dish
Padhu,
This is a keeper recipe. I just made this recipe (with few changes to adopt our family taste) and baked it at the end. It turned out very tasty. Everyone in the family loved it. thanks :)
Looks very yummy.I am trying out this eve and will let you know.