Baked Quinoa Pulao

Baked Quinoa Pulao is a wholesome and flavorful dish that combines the nutritious goodness of quinoa with aromatic spices and vegetables, all baked to perfection. This healthy Indian-inspired meal is both satisfying and easy to prepare, making it a great choice for a hearty dinner.

Ingredients

• Quinoa - 1 cup
• Water - 2 cups
• Olive oil - 2 tablespoons
• Cumin seeds - 1 teaspoon
• Mustard seeds - 1 teaspoon
• Onion - 1 medium, finely chopped
• Garlic - 2 cloves, minced
• Ginger - 1 inch, grated
• Carrot - 1 medium, diced
• Green peas - 1/2 cup (fresh or frozen)
• Bell pepper - 1 small, diced
• Tomato - 1 medium, chopped
• Turmeric powder - 1/2 teaspoon
• Garam masala - 1 teaspoon
• Salt - to taste
• Black pepper - to taste
• Cilantro - for garnish

Steps

1. Preheat the oven to 180°C (350°F).
2. Rinse the quinoa under cold water until the water runs clear. Drain well.
3. In a medium saucepan, heat 1 tablespoon of olive oil over medium heat. Add cumin and mustard seeds, and sauté until they start to splutter.
4. Add the chopped onion, garlic, and ginger. Sauté until the onions become translucent.
5. Stir in the diced carrot, green peas, and bell pepper. Cook for about 5 minutes until the vegetables are slightly tender.
6. Add the chopped tomato, turmeric powder, garam masala, salt, and black pepper. Cook for another 3-4 minutes until the tomatoes soften.
7. In a large mixing bowl, combine the rinsed quinoa with the sautéed vegetable mixture.
8. Pour in 2 cups of water and mix well. Transfer the mixture to a baking dish.
9. Cover the baking dish with aluminum foil and bake for 25-30 minutes or until the quinoa is cooked and the water is absorbed.
10. Remove from the oven and let it sit for 5 minutes. Fluff with a fork and garnish with fresh cilantro before serving.

Nutrition

• Calories: 350
• Protein: 12 g
• Carbs: 60 g
• Fiber: 8 g
• Sugar: 5 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 8 g
• Water: 0.5 L

Health Benefits

• Rich in protein and essential amino acids from quinoa.
• Packed with fiber and vitamins from a variety of vegetables.

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