PORTION 2

SERVING SIZE: 125gms

Ingredients (1 cup= 160gm)

  1. 3/4 Cup Quinoa
  2. 1/8 Cup Green beans Small Pieces
  3. 1/8 Cup Carrots Small Pieces
  4. 1/8 Cup Potato Small Pieces
  5. 1/8 Cup Onion Small Pieces
  6. 1/8 Cup Green peas
  7. 1/8 Cup Mint Leaves
  8. 1 Green Chilli
  9. 1 Tablespoon Ginger Blend
  10. 1/2 Teaspoon Salt
  11. 1 Tablespoon Oil

Directions

  1. Gather all ingredients in separate bowls
  2. Cut vegetables and set aside
  3. Heat oil in a pan on medium flame and sauté vegetables for 5 minutes
  4. Blend ginger and chili and add to vegetables in pan; stir well for 2 to 3 minutes
  5. Add salt, mint leaves and stir well
  6. Add quinoa and stir for a minute
  7. Transfer to a rice cooker bowl, add 4 ounces of water, mix well and turn cooker on- cook for 15 minutes; Quinoa is ready to be served.

Nutritional content in 1 serving

  • Calories: 183.7 Kcal
  • Protein: 4.2 g
  • Carbohydrates: 22 g
  • Fat: 8.3 g
  • Sodium: 13.05 mg
  • Phosphorus: 180 mg
  • Calcium: 38.5 mg
  • Potassium: 214.1 mg

Special Note:

  1. Leach all vegetables before cooking (as per your Dietician’s advise)
  2. Quinoa is a healthy option with high amount of protein and fiber.
  3. Quinoa is gluten free cereal, an excellent option for those suffering from gluten intolerance
  4. Quinoa contains all nine essential amino acids and various beneficial antioxidants.