Quinoa Pilaf Recipe

Quinoa is another miraculous product. The year 2013  was officially declared as “The International Year of the Quinoa” by Food and Agricultural Organization of the United Nations.

First, it is famous for having a high-protein content, which makes it a great cholesterol-free and low-fat source of protein. It can be said that Quinoa is a complete protein source if we look at its amino acid profile. However, the protein content in cooked Quinoa is less than 5%.

Secondly, Quinoa is being researched for its anti-diabetic qualities. Quinoa contains high levels of biologically active phytochemicals, which have been implicated in plant defence from insects. They have also shown a range of beneficial pharmacological effects in mammals. There was research conducted to find the best leaching process in order to effectively release concentrated bioactive phytochemicals from quinoa seeds. This was done to provide an efficient method to produce a food-grade mixture that may be useful for anti-diabetic applications.

Let’s hope the Quinoa we buy in the shops is not leached! Cooking in water is the most healthy way to prepare Quinoa. According to Dr.Fuhrman.com it prevents the formation of acrylamide, a potentially toxic compound formed with dry cooking.

Quinoa Pilaf is an ideal lunch meal, especially for those who take their own lunch to work. If Quinoa pilaf is transferred into sterilised dry containers immediately after cooking completes, they can be stored in the refrigerator for a few days.

OLYMPUS DIGITAL CAMERA

Quinoa Pilaf

Ingredients:

2 cups white quinoa 

1 small fennel

1 large capsicum

2 small eggplants

2 medium zucchini

1 brown onion

10 small mushrooms

1/2 lemon, juiced

3 cloves garlic

Oil

Salt, black pepper and cayenne pepper

 

Method:

1. Cook 2 cups of white quinoa in salted water as per instructions on the package. (Suggested 3 cups of salted water.)
2. In this step you need to cook each vegetable batch with seasoning and enough timing to your taste as you would have cooked it on its own. Stir fry coarsely chopped veggies in separate batches, and cook them in the following order:

– Fennel (Low, 7-10 minutes

– Onion (High, 3-5 minutes)
– Zucchini (Medium, 7-10 minutes)
– Capsicum (High, 5-7 minutes)
– Mushrooms (Sprayed with oil, High, 3-5 minutes)
– Eggplant (Use more oil, Medium, 7-10 minutes)
Put aside each cooked batch.
3. Clean the wok and sauté crushed garlic until fragrant, but do not fry it.

4. Add the lemon juice and cayenne pepper to the cooked garlic and mix well.
5. Immediately combine all ingredients in the wok including quinoa and cooked vegetables and heat through.

Copyright © MagicTableCloth

Advertisements

One thought on “Quinoa Pilaf Recipe

  1. A delicious recipe, very tasty and healthy. It is perfect for lunch or dinner, and makes a very good vegetarian dish. I have enjoyed it. Thanks for sharing the recipe.

Leave a comment

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s