Green Bean and Curry Leaf Quinoa

 Green Bean and Curry Leaf Quinoa

By Namit Kathoria

 

Soaking time: Overnight

Preparation time: 15 min

Cooking time: 15 min

 

Serves 2-4 people.

Ingredients:

1 tomato diced

70-100g fresh green beans with ends trimmed off and chopped into 1cm pieces

1 green pepper sliced

1 cup quinoa

1 ¼ cup vegetable stock for Instant Pot/ 2 cups for normal pan

1 white onion sliced

½ inch fresh turmeric grated/ ¼ teaspoon turmeric powder

½ teaspoon hot paprika

1 teaspoon fennel seeds

½ teaspoon fenugreek seeds

20 dry/5-10 fresh curry leaves

2 tablespoons olive oil

Juice of ½ lemon

 

Garnish with cashew nuts

 

Preparation:

1. Soak the quinoa overnight, rinse it through the next day and rub through with your fingers to remove any bitter saponins.
2. Slice the onions and the mushrooms and dice the pepper.

 

Note for steps 3 to 7 deglaze with some water if needed to prevent burning. You can also you can add more olive oil instead if you prefer.

 

3. Heat up some of the oil (if you are using an Instant Pot use sauté function) on a medium to high heat with one piece of the onion. Once it starts to sizzle, add in the rest of the onion and the tomato. Cook for 4-5 minutes until the onion becomes translucent and the tomato softens.
4. Add in the seeds and the turmeric. Cook for about 30 seconds, constantly stirring.
5. Add in the paprika and stir for another 30 seconds.
6. Now add in the green beans and the green pepper. Cook for about 2 minutes again constantly stirring so the vegetables are covered with the paprika and turmeric.
7. Add in the quinoa with a bit more oil and constantly stir for about 1-2 minutes so that the quinoa really absorbs the flavours in the pan. Allow enough time in the pan for the quinoa to become a little bit golden all over.
8. If you are using an Instant Pot, switch off the sauté function now. Add in the vegetable stock and the curry leaves and stir. Close the lid and set the valve to the seal position. Cook for one minute and wait for the natural release to happen. If you are using a normal pan again add in the vegetable stock and curry leaves, stir and cook for 15 minutes.
9. Add in the lemon juice. Taste and see if you need to add in any salt, more paprika or lemon juice. Also make sure that the quinoa has absorbed all of the liquid. Cook for longer if needed.
10. Fluff up with a fork, garnish with cashew nuts if you want to and serve.

 

Did you know?

Quinoa contains oxalates which you decrease by leaving the quinoa to soak overnight. Also adding lemon to quinoa means that you absorb less of the oxalates. Oxalates are very good for you in small amounts because they act as antioxidants and are therefore good for preventing chronic diseases. In large amounts however their intake means that you absorb less calcium so it is useful to control the amount of oxalates in your quinoa.

 

Where does your protein come from?

It comes from the quinoa and the green beans.

 

To get more inspiration for healthy plant-based recipes please see our new nutrition and recipe book “Life” which is due to come out in 2022.