Quinoa Pulao

Quinoa Pulao

Quinoa, pronounced ‘keen-wa’ is a great wheat-free alternative to starchy grains. There are two types: red and creamy white. Both types are slightly bitter when cooked and open up to release little white curls (like a tail) as they soften.
Quinoa is actually in the same family as beets, chard and spinach.

The UN named 2013 ‘International Quinoa Year’ in recognition of the crop’s high nutrient content. With twice the protein content of rice or barley, quinoa is also a very good source of calcium, magnesium and manganese. It also possesses good levels of several B vitamins, vitamin E and dietary fibre.

Cooked quinoa seeds become fluffy and creamy, yet maintains a slight crunch. It has a delicate and subtly nutty flavor, versatile for breakfast (as a cereal), lunch (as a salad) or dinner (as a side).
Quinoa is among the least allergenic of all the grains, making it a fantastic wheat-free choice. Like buckwheat, quinoa has an excellent amino acid profile, as it contains all nine essential amino acids making it a complete-protein source. Quinoa is therefore an excellent choice for vegans who may struggle to get enough protein in their diets. 

Quinoa is high in anti-inflammatory phytonutrients, which make it potentially beneficial for human health in the prevention and treatment of disease. Quinoa contains small amounts of the heart healthy omega-3 fatty acids and, in comparison to common cereal grasses has a higher content of monounsaturated fat.

As a complete protein, quinoa contains all nine essential amino acids – including the elusive lysine and isoleucine acids, which most other grains lack. Naturally high in dietary fibre, quinoa is a slowly digested carbohydrate, making it a good low-GI option.

How to select & store

Ensure there are no tears or holes in the packet of quinoa you are buying as moisture can affect the freshness of the grain. Store in an airtight container and keep it in a cool, dry place where it can last for several months. 

When boiling quinoa, the compound that coats the seeds (saponins) creates a foam. These saponins give quinoa a slightly bitter taste. It is best to remove any leftover saponins on the quinoa coat; thoroughly washing the seeds before cooking by putting them into a sieve and running them under cold water. Once you have rinsed it well, it can be cooked like rice. It will expand to several times the original size during cooking. 
Info source : BBC

Ingredients
Quinoa - 1 cup (160 mls cup measure)
Water - 2 cups + Some more to cook vegetables
Carrot - 1
Onion - 1 small size
Garlic - 4 cloves
Greenchilly - 2 
Capsicum - ⅓ 
Mushroom - 2
Baby corn - 4 
Celery - 1 stick
Mint leaves - 10 
Coriander leaves - small handful
Lemon - ½ 
Salt - to taste
Pav bhaji masala - ¾ th tsp
Biriyani masala - ½ tsp

To Temper/ Season:
Olive oil - 2 tsp
Jeera - 1/2 tsp 
Elaichi - 1
Cinnamon - small piece

Preparation

• Rinse the quinoa few times in running water using a seive. The quinoa has some bitterness, hence will have to be rinsed thoroughly.
• Slice onions, and mushrooms thinly. Chop the garlic and green chilly finely.
• Chop the carrots, celery, baby corn, Capsicum to bite size. Chop the mint and coriander finely.

Cooking Quinoa: Direct stovetop method

Water ration is 1 : 2 for one cup quinoa. 
Boil two cups of water. 
Add ⅛ th tsp salt to water, add the rinsed quinoa. 
Mix and when it bubbles, lower flame and cover with lid. 
Gently mix once or twice in between to avoid burning. 
Cook covered until quinoa is done. 
Takes about approx 12 minutes for the above measure. Timing may vary... so keep an eye.

Method :

1. Heat  2 tsp olive oil  in a kadai.
2. When oil is warm, season with jeera, elaichi, and a small piece of cinnamon.
3. Add the onions and cook until translucent. 
4. Add the garlic and green chilly. Saute for a minute.
5. Now add the mushroom and celery and cook until mushroom wilts a bit. 
6. Add the babycorn, stalks of broccoli, carrots saute for couple of minutes.
7. Add the capsicum, broccoli florets and the spice powders and salt. 
8. Saute and sprinkle some water… mix and cook covered. I just sprinkled 2 tbsps of water… It depends on vegetables used… so adjust accordingly.
9. Finally add the chopped mint, coriander and cooked Quinoa. Mix well... Simmer covered for five minutes. Switch off… 
10. Squeeze the juice of half a lemon or to suit taste before serving.

Notes:

• Add the correct water quantity to cook quinoa... Do not make it mushy... Add little salt only while cooking... Do not make it salty...
• To cook vegetable add water according to your taste... I sprinkled as i wanted vegetables to be crunchy... 
• This dish requires less salt only... So be careful when adding salt....
• I have kept it as a low oil dish as I cooked it in a ceramic pan... If using other material kadai will require a bit more oil...
• Some mistake quinoa for Thinai... Both are different... 
• This recipe can be adapted to cook with other millets too.