Yellow Pepper Quinoa

Yellow Pepper Quinoa

By Namit Kathoria

 

Soaking time: Overnight

Preparation time: 15-20 min

Cooking time: 20 min

 

Serves 2 people.

Ingredients:

1-2 tablespoons olive oil

½ cup quinoa

½ yellow pepper diced

1 carrot diced

2 large mushrooms sliced

1 teaspoon mustard seeds

½ teaspoon coriander seeds

1 teaspoon fennel seeds

1 pinch asafoetida (optional)

2 cloves

1 juicy ripe tomato diced

15-20 dried curry leaves / 5 fresh curry leaves

¼ teaspoon sea salt

⅝ cup vegetable stock (for Instant Pot) / 1 cup vegetable stock (for normal pan)

 

Garnish with some fresh coriander chopped, lemon wedges, pumpkin seeds (optional)

 

 

Preparation:

1. Soak the quinoa overnight, rinse it through the next day and rub thoroughly with your fingers to remove any bitter saponins.

 

Note for steps 2-5 deglaze with water if needed to prevent burning.

 

2. Heat up some of the oil (if you are using an Instant Pot use the sauté function instead) on a medium to high heat. Once the oil is warm add in the tomato. Cook for about 2 minutes until tomato softens.
3. Then add in the mustard seeds, the corriander seeds and the fennel seeds as well as the cloves plus a little bit more oil. Cook for about 30 seconds, constantly stirring to prevent burning.
4. Add in the yellow pepper, the carrot and the mushrooms with a little bit more olive oil. Stir for another minute or two.
5. Now add in the quinoa, the sea salt, the asafoetida (optional) and a bit more olive oil and cook for about 3-4 minutes, constantly stirring. Do this until the quinoa has started to absorb the flavours and has become a little bit golden and a little bit red.
6. 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.
7. Taste and see if you need to any more salt or asafoetida if using.
8. Fluff up with a fork and garnish with fresh corriander, lemon wedges and if desired pumpkin seeds.

 

Did you know?

Quinoa contains oxalates. Oxalates are beneficial in small quantities because they are antioxidants and are therefore good for your long-term health. In large amounts however they decrease your absorption of calcium. By leaving the quinoa to soak in water overnight we decrease the oxalate content. Also by adding lemon to quinoa you absorb less of the oxalates.

 

Where does your protein come from?

It comes from the quinoa which has all of the essential amino acids that your body needs. Also the optional pumpkin seeds for the garnish have a good protein content.

 

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.