I love quinoa’s versatility – it can be eaten for breakfast as a seed or flakes, in baking for a gluten-free choice – boosting your fibre, protein and antioxidant content, as a gluten-free alternative – swap wheat, barley or rye for quinoa, in soups, as a tasty side dish, in salads to texturise and add a nutty flavour, a high protein alternative to rice etc….
Isn’t tricolour quinoa so pretty – it is made up of red, white and black quinoa. There is little difference in nutrition between the colours but it really brightens up any dish – we also eat with our eyes!
Quinoa is so nutritious being a rich source of protein and fibre (almost twice as much per 100g than brown rice!), manganese, phosphorus, folate, calcium, copper, iron and magnesium. Being a plant-derived food it has zero cholesterol and is naturally low in sodium.
One of my favourite reasons to love quinoa is how easy it is to cook! Just like rice (but takes less time to cook than brown rice even though it’s a wholegrain), the absorption method works really well – so just use double the amount of liquid to quinoa eg 1/2 cup of quinoa requires 1 cup of liquid. That simple!
I’m a busy working mum so always trying to cut corners when it comes to cooking dinner – but still being nutritious – I am a dietitian after all! So when I can make a one pan meal that tastes delicious (my kids are tough critics!) it becomes one of my favourite recipes. This dish is vegan and gluten free! I hope you enjoy it as much as we do!
One-Pot Tricolour Quinoa & Beans Pilaf
A tasty and easy to prepare one-pot meal that everyone will love!
- 2 cups of vegetables of choice, chopped
- 1 cup tricolour quinoa (or quinoa of your choice)
- 1 tsp ea ground tumeric, coriander, cumin, ginger & garam masala
- 2 cups vegetable stock
- 1 tin 5 bean mix, rinsed and drained
- 1 onion, finely chopped
- 1 garlic clove, crushed
- 1 tsp light olive oil
- Sprouts – for a garnish (optional)
- Heat olive oil in a fry pan/griddle then saute onion on a moderate heat until translucent then add garlic, and spices, cook until fragrant, careful not to burn the garlic.
- Add vegetables, quinoa, vegetable stock and 5 bean mix and bring to the boil. Cover the pan and simmer gently for 20 minutes until the liquid is absorbed and vegetables tender.
- Serve immediately, garnished with sprouts – enjoy!