Quinoa recipe with vegetables and curry

Contents

1 Properties and recipe for quinoa with vegetables

Properties and recipe for quinoa with vegetables

How to prepare quinoa with vegetables and curry

What properties does the recipe provide? The main difference between cereals and quinoa is that quinoa contains more protein than rice, omega 3 and a lot of fiber.

Approximately, 100 g. of quinoa provide 320 Kcal, which corresponds to approximately the same calories contained in cereals (such as rice or corn). For this reason, quinoa is very suitable for obesity, due to its high satiating power, which will prevent snacking between meals. In a study it was determined that quinoa provided more satiety than rice.

Nutrients of quinoa with vegetables

It provides us with many important nutrients for the functioning of the nervous system (amino acids and essential fatty acids), so it is very indicated when there is stress.

The plant foods in the sofrito add benefits to the recipe. We are talking about the sulfur compounds in onion and garlic, which are antibacterial, diuretic and improve circulation.

Finally, turmeric in curry has numerous health benefits, mainly as a natural anti-inflammatory.

Ideal recipe for all types of healthy diets and suitable for celiacs.

Ingredients for two people

The measurement of 1 glass of quinoa (for 2 people)
Water or vegetable broth: twice the amount of water than quinoa (2 glasses)
140g. broccoli
1 onion
2 cloves of garlic cut into slices
Olive oil
1 teaspoon of turmeric
Salt

Elaboration

The quinoa is cooked separately from the sauce.

Sofrito recipe (20 minutes)

Place oil in a frying pan for the sofrito with onion and garlic, with a pinch of salt, over medium heat for 5 minutes.
Add the broccoli and a little water. Cover and let cook over medium heat.
Optional: in a separate pot, prepare a broth with vegetables such as carrots, celery, onion, etc. to cook the quinoa afterwards.

Quinoa preparation (15 minutes)

Texture photo of quinoa with broccoli and curry
How to measure quinoa: One 200cc glass. It is enough for 2 people. (Quinoa doubles in size when cooked).
Clean the quinoa with the help of a strainer under the tap, with plenty of water, to remove impurities.
Place 1 cup of quinoa in a pot with double the amount of water or broth, with salt.
Cook over medium heat for approximately 14 minutes, with a lid (to prevent the water from evaporating).
You should NOT cook over high heat or stir too much, as the quinoa grain is very delicate and can break easily. If it is left to boil for too long, the quinoa can fall apart and lose consistency.
The water should NOT be strained, since the measure of water is just right. If we have a little broth left, let the quinoa sit until it is absorbed.
After following these instructions, the quinoa grain should be loose and well cooked. Carefully (without stirring too much, to prevent it from falling apart), pour the quinoa into the vegetable sofrito, add a pinch of salt and stir.
Add 1 tablespoon of curry and stir.
Turn off the heat on the vegetables and let them rest for 10 minutes, so that the quinoa absorbs the flavor of the stir-fry.
Serve as a main dish.