Special Quinoa

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By McDonald, T.  |  Date 4th of March 2024

This is a very simple, yet very tasty meal!  I discovered this one by accident and it is one of those lets through some stuff together and see what happens type dinners that turned out amazing!

Notes

  • Quinoa, high protein content and iron.
  • Peas, add colour, fibre, and protein. 
  • Red bell pepper, this adds colour and large amounts of vitamin C, which supports iron absorption into the body. If you have no bell pepper, use lime or lemon juice.
  • Carrot, adds colour and vitamin A. 
  • Black pepper, helps unlock the beta-carotene from the carrot used by the body to make vitamin A.
  • Turmeric, adds colour and regulates sugar.
  • Wheat bran, adds roughage/fibre.  Leave this out if IBS or Coeliac or wheat intolerant.
  • Sultanas, add sweetness and contribute to the prober amount of fruit and veg. 
  • TVP, adds protein.
  • Onion and vegetable stock, both add flavour.
  • Cider vinegar, helps to regulate sugar.
  • Quinoa ration to water is 1.75 water :1 quinoa.  
    • Example, for 30 g of quinoa, you will need 1.72 × 30 g of water 
                    = 52.5 g of water. 

Serves 1 main or 2 side orders.

Time, 30 minutes

Ingredients

  • Quinoa x 30 g
  • Wheat bran x 2 tbsp (optional)
  • Peas x 80 g
  • Red bell pepper x 80 g, diced
  • Carrot x 60 g diced small
  • Onion x 60 g, diced
  • Sultanas x 20 g 
  • TVP x 2 tbsp (optional)
  • Black pepper x 1 tsp
  • Vegetable stock x 1/2 a cube 
  • Cider vinegar x 1 tbsp
  • Turmeric x 1/2 tsp
  • Water 
    • x 53 g for quinoa; 
    • x 60 ml for tvp; 
    • Plus extra for sultanas. 
    • Total is about 150 ml.  
    • You can add more if you need.

Method

  1. Rise the quinoa in a sieve. 
  2. Soak the quinoa and the sultanas for at leat 2 hours in 150 ml of water.  
  3. Add the quinoa and sultanas with the water they have been soaking in to a saucepan. 
  4. Bring to the boil and then turn down to a simmer.  Add the stock, onion, bell pepper, carrot, and turmeric. Simmer for 17 minutes. Keep an eye on it and stir it regular because you don't want it to boil dry and burn or stick to the bottom. Add a little more water if you need to.  Remember that pretty much all the water should be gone by the time it is finished.
  5. Add the frozen peas and tvp if you are using it and simmer for another 3 minutes. The water should almost all gone.  Take off the heat and allow to rest for 4 minutes with the lid on.

 

I hope that you liked this blog and if you do try this recipe, please let me know how you got on and what it turned out like. You can leave a comment in the comments below.

 

Location: United Kingdom

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