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Sunday, 27 January 2019

Quinoa Vegetable Khichdi Recipe


Quinoa Vegetable Khichdi is a nutritious and delectable one-pot meal. This gluten-free, low-carb dish loaded with healthy goodness of vegetables, lentil, and quinoa is comfort food for sure. Serve it at brunch or dinner with some salad and curd or buttermilk and you are sorted. Quinoa imparts a lovely nutty taste and compliments very well with mung dal in the khichdi. Quinoa vegetable khichdi is soft and mildly spicy in taste. The recipe is diabetic-friendly and perfect food for the calorie conscious people, toddlers and the elderly. 


I usually try to use the easily available fresh ingredients in my everyday cooking. I am comfortable cooking with the locally grown food, that I have been eating since my childhood. But there are certain food items like oats, which were not as much popular 2 decades back as much as they are today. I use oats in my breakfast, in main meals, snack, desserts, and bakes. One more grain which has recently entered my kitchen and became a favorite food is Quinoa. I started experimenting with quinoa 2 years back owing to its vast health benefits and now I am so comfortable with this super grain that I use it at least once per week in my cooking.

                                

Quinoa has a mild nutty flavor, is very versatile and cooks fast. I substitute it for rice in many dishes, this quinoa vegetable khichdi being one of them. The other quinoa dishes on my blog are Quinoa Summer SaladCurd QuinoaPurple Cabbage Quinoa SaladDetox Quinoa Vegetable Soup

For those who are new to this super food, here's a little briefing about Quinoa. Quinoa(Keen-wah) is one of the world's most popular health foods and often referred to as a super grain. It is gluten-free, high in protein and fiber and one of the few plant foods that contain all nine essential amino acids. It is also high in magnesium, B-vitamins, iron, potassium, calcium, phosphorus, vitamin E and various beneficial antioxidant. 

Quinoa pronounced as kinwa or kinuwa is a flowering plant in the amaranth family. It is a herbaceous annual plant grown as a grain crop for its edible seeds. Quinoa cooks easily and fast to give a light fluffy texture with a slightly nutty flavor. It is versatile and can be used as a replacement for rice.

                            

I have used quinoa and mung dal in 1:1 ratio in this recipe which gives a perfectly soft and mushy khichdi texture. You may increase the amount of quinoa or completely skip mung dal for a firm upma consistency if you wish. Quinoa has a slightly bitter taste, so remember to rinse it thoroughly with cold running water until the water runs clear and then soak it for at least 10-15 minute. This step will remove the bitterness. For a perfectly cooked quinoa, the ratio is 2 cups water to 1 cup raw quinoa. Skip the addition of red chilies if serving to toddlers. For a vegan version use oil instead of ghee. So let's get started.

Preparation Time: 15 minutes
Cooking Time: 15 minutes
Servings: 2-3

Ingredients:
  • 1/4 cup Quinoa 
  • 1/4 cup split and skinned green gram (mung dal)
  • 2 cups hot water
  • 1 medium size onion
  • 1 medium tomato
  • 1 medium size carrot
  • 2-3 tablespoon sweet corn kernels (fresh or frozen)
  • 2-3 tablespoon green peas (fresh or frozen)
  • 1 sprig curry leaves
  • 2 red chilies, broken 
  • 1/4 teaspoon cumin seeds
  • 1/4 teaspoon turmeric powder
  • Fresh coriander leaves to garnish
  • Rock salt to taste
  • Juice of 1 lemon
  • 1 teaspoon ghee
Method:
  1. Rinse the mung dal and quinoa several times until the water runs clear. Soak them separately in drinking water for about 15 minutes. After 15 minutes drain the quinoa and keep aside until use. While the lentil and Quinoa are soaking, chop the veggies and keep ready.

2. Heat ghee in a pressure cooker on low flame. Add cumin seeds. Once the seeds crackle, add the curry leaves followed by broken red chilies. Fry for few seconds. Next tip in the chopped onion and saute for about a minute. Now add the tomatoes, green peas, sweet corn, carrot, and stir fry the veggies for 1-2 minutes.


3. Add turmeric powder to the veggies and stir well. Now add the drained quinoa, soaked mung dal and stir fry everything for further 1-2 minutes. Next, add 2 cups hot water followed by salt. Give a quick stir and close the pressure cooker lid and cook for 2 whistles on medium flame and put off the flame.



4. Open the cooker after all the pressure is released.


5. Squeeze juice of 1 lemon and garnish the healthy flavorful quinoa vegetable khichdi with finely chopped fresh coriander leaves and serve warm. I have served it with salad and Mattha (Maharashtrian spiced buttermilk)


Recipe Notes:
  • I have used quinoa and mung dal in 1:1 ratio in this recipe which gives a perfectly soft and mushy khichdi texture. You may increase the amount of quinoa or completely skip mung dal for a firm upma consistency if you wish. 
  • I have used onion, tomato, carrot, green peas and sweet corn in this khichdi, you may add potatoes, broccoli, bell pepper, french beans, bottle gourd, pumpkin or any other veggie of your choice.
  • Quinoa has a slightly bitter taste, so remember to rinse it thoroughly with cold running water until the water runs clear and then soak it for at least 10-15 minute. This step will remove the bitterness. 
  • For a perfectly cooked quinoa, the ratio is 2 cups water to 1 cup raw quinoa. 
  • You may add vegetable broth instead of water to make the khichdi more nutritious and flavorful.
  • I have kept the spice levels mild. You may add spice powders like red chili powder or garam masala to the khichdi for a spicier version.
  • Skip the addition of red chilies if serving to toddlers. 
  • For a vegan version use oil instead of ghee. 
  • On cooking the quinoa turns slightly translucent and we can see tiny spirals/germ ( appear like small tails) coming out from the quinoa seed.
  • I have not used ginger or garlic in this recipe, you may add either or both of them if you wish. 
This recipe is featured in the #180th #FoodieMondayBlogHop with # Low-calorie food as the theme for the week. 

                                       
If you ever try this recipe, do share your feedback with us in the comment section below.
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22 comments :

  1. My husband is a great fan of Khichdi in most forms, And am sure he would love this variation with Quinoa.. lovely pick, poonam and awesome setup and pics too !

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    1. Thank you so much Kalyani. Glad to know that you liked the recipe. Do give it a try.

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  2. Wow Poonam .. what a healthy and delicious share.. must be so flavourful and full of nutrition.. power packed share.. lovely pic

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    1. Yes Ruchi the khichdi turned out delicious and with all the veggies going in along with quinoa and lentil , the dish is wholesome.

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  3. I enjoy soupy khichdi's during winters too. Adding lots of vegetables or opting for healthy grains instead of usual rice is more than welcome.

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    1. Absolutely Vidya. We both share same taste i must say.

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  4. Quinoa is one of the ingredients not very much used in my kitchen. This looks and sounds like a great thing to use quinoa in - I'm sure we would enjoy this too.   Perfect for winter evenings too!

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    1. You should begin with this recipe then Priya. I am sure your family will love the taste of this super grain.

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  5. I love including quinoa in my diet as kheer, salad, with curries etc. however, haven't tried making khichdi with it.It looks so delicious and its a great way to have a protein rich meal.

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    1. Thank you di. If you have loved quinoa in all the other forms, you are sure to like it in this wholesome khichdi as well.

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  6. Khichdi looks delicious Poonam. Super healthy share. Loved the use of quinoa in the khichdi. Bookmaking it to try soon.

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    1. I am glad you like the recipe di. Do give it a try and share your feedback with us.

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  7. Wow, this reminds of the first recipe I tried with Quinoa. We were trying it out for our then baby/ toddlers and wanted to use quinoa. thanks for bringing up those lovely memories

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    1. Glad to know that you could relate your fond memories with this recipe Seema.

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  8. Kichdi is a comfort food for me anytime. This quinoa Vegetable quinoa looks so delish and is healthy too.Fantastic share for the theme Poonam.

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    Replies
    1. Thank you di. Yes this one pot dish is a comfort and soulful meal for sure.

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  9. Thank you for expanding my list of grain based recipes on my daily menu. I like the way you have explained the steps. Adding vegetable stock instead of water is a great idea to enhance flavours and increase the nutrition profile. Lovely share!

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    1. I keep a jar of vegetable stock handy in my refrigerator to use in my soups, curries and this khichdi tasted really great with the use of the vegetable stock.Thank you di.

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  10. I love to use quinoa in upma, pongal and pulao. Kichadi with quinoa is an addition to my list. Looks very delicious

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  11. The khichdi using quinoa is such a lovely healthy meal   How lovely you picked this for theme sharing is bowled my mind right now   Lovely click as well !!

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    Replies
    1. Thank you Sasmita. I am happy, you like the post.

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