Quinoa Pulao Salad

Quinoa Pulao Salad is a vibrant and nutritious dish that combines fluffy quinoa with colorful vegetables and aromatic spices, making it a perfect high-protein meal. This refreshing salad is not only filling but also packed with flavors that celebrate Indian cuisine.

Ingredients

• Quinoa - 1 cup
• Water - 2 cups
• Olive oil - 2 tablespoons
• Cumin seeds - 1 teaspoon
• Mustard seeds - 1/2 teaspoon
• Onion (finely chopped) - 1 medium
• Garlic (minced) - 2 cloves
• Ginger (grated) - 1 teaspoon
• Carrot (diced) - 1 medium
• Capsicum (diced) - 1 medium
• Peas (fresh or frozen) - 1/2 cup
• Tomato (diced) - 1 medium
• Cilantro (chopped) - 1/4 cup
• Lemon juice - 2 tablespoons
• Salt - to taste
• Black pepper - to taste
• Garam masala - 1/2 teaspoon

Steps

1. Rinse the quinoa under cold water until the water runs clear, then drain.
2. In a medium saucepan, bring 2 cups of water to a boil. Add the rinsed quinoa and a pinch of salt. Reduce heat to low, cover, and simmer for 15 minutes, or until the quinoa is cooked and the water is absorbed. Fluff with a fork and set aside.
3. In a large skillet, heat the olive oil over medium heat. Add cumin seeds and mustard seeds, and sauté until they start to crackle.
4. Add the chopped onion, minced garlic, and grated ginger to the skillet. Sauté until the onion is translucent.
5. Stir in the diced carrot, capsicum, and peas. Cook for about 5-7 minutes until the vegetables are tender.
6. Add the diced tomato, garam masala, salt, and black pepper. Cook for another 2-3 minutes, mixing well.
7. Combine the cooked quinoa with the sautéed vegetables in the skillet. Mix in the chopped cilantro and lemon juice.
8. Serve the quinoa pulao salad warm or at room temperature.

Nutrition

• Calories: 350
• Protein: 12 g
• Carbs: 55 g
• Fiber: 8 g
• Sugar: 5 g
• Sodium: 250 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.5 L

Health Benefits

• High in protein, making it suitable for vegetarians and vegans.
• Rich in dietary fiber, which aids digestion and promotes fullness.

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