Allergy Friendly · Dinner · Gluten Free · Lunch · Recipes · vegan

One Pot Tricolour Quinoa & Beans Pilaf

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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!

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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.

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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

  • Servings: 4-6
  • Difficulty: easy
  • Print

A tasty and easy to prepare one-pot meal that everyone will love!

Ingredients

  • 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)

Directions

  1. 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.
  2. 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.
  3. Serve immediately, garnished with sprouts – enjoy!

 

 

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