PORTION 2
SERVING SIZE: 125gms
Ingredients (1 cup= 160gm)
- 3/4 Cup Quinoa
- 1/8 Cup Green beans Small Pieces
- 1/8 Cup Carrots Small Pieces
- 1/8 Cup Potato Small Pieces
- 1/8 Cup Onion Small Pieces
- 1/8 Cup Green peas
- 1/8 Cup Mint Leaves
- 1 Green Chilli
- 1 Tablespoon Ginger Blend
- 1/2 Teaspoon Salt
- 1 Tablespoon Oil
Directions
- Gather all ingredients in separate bowls
- Cut vegetables and set aside
- Heat oil in a pan on medium flame and sauté vegetables for 5 minutes
- Blend ginger and chili and add to vegetables in pan; stir well for 2 to 3 minutes
- Add salt, mint leaves and stir well
- Add quinoa and stir for a minute
- 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:
- Leach all vegetables before cooking (as per your Dietician’s advise)
- Quinoa is a healthy option with high amount of protein and fiber.
- Quinoa is gluten free cereal, an excellent option for those suffering from gluten intolerance
- Quinoa contains all nine essential amino acids and various beneficial antioxidants.
