Name: Sambar Quinoa
Yield: 4
Cuisine: Indian
Ingredients: 1 cup Quinoa; ½ cup Toor Dal (Red gram); 1 cup Cube cut vegetables – (Carrot, Green beans, pumpkin, cauliflower or a mix of whatever fresh veggies of your liking; 2 tsp Roasted and powdered spice – (use whole coriander seeds 1 tsp, cloves-2, Bengal gram 1 tsp, whole dried red chilli -2); ¼ tsp Turmeric powder; 1 tsp Sambar powder; 1 cup Tamarind solution (2-3 cc of tamarind pulp dissolved in 1-cup of water); ½ tsp Cooking Salt (adjusted to taste); 1 tsp Cooking oil (Preferably Rice Bran oil); 4 cups Water; Seasoning stuff – (mustard seeds – ½ tsp, whole dried red-chilli -1, curry leaves few)

AuthorRamesh

Rating

I love the taste and feel very light since I stopped taking rice and started quinoa! Sambar is the best nutritious sauce ever created in the sub-continent. A combination of Quinoa and Sambar is the top-most blessing for the diet conscious.

A cup of quinoa will also provide twice the protein and about 5 grams more fibre than the same amount of white rice. Due to this higher quantity of protein and fibre, quinoa is not only the healthier choice, but will also fill you up faster, allowing for smaller portion sizes

Quinoa is gluten-free and is ideal to boost heart health and digestion. There are unconfirmed claims that it may also help maintain blood sugar level and aid sustainable weight loss. In fact, unknown experts and health practitioners often recommend including good amount of quinoa in weight loss diets in place of high-carb grains.

Nutrition Facts

Serving Size 1 cup

Servings 4

Amount Per Serving
Calories 224

% Daily Value *
Total Fat 8.4g13%
Total Carbohydrate 31g11%
Sugars 5g
Protein 8g16%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Yields4 Servings

Total Time30 mins

1 cup Quinoa

½ cup Toor Dal (Red gram)

1 cup Cube cut vegetables – (Carrot, Green beans, pumpkin, cauliflower or a mix of whatever fresh veggies of your liking

2 tsp Roasted and powdered spice – (use whole coriander seeds 1 tsp, cloves-2, Bengal gram 1 tsp, whole dried red chilli -2) You may roast, cool and powder using a mixer-grinder; store the material in a tight glass jar and use when required

¼ tsp Turmeric powder

1 tsp Sambar powder You may make your own sambar powder. Or to save time you may buy branded powders from India / sub-continental super markets

1 cup Tamarind solution (2-3 cc of tamarind pulp dissolved in 1-cup of water)

½ tsp Cooking Salt (adjusted to taste)

1 tsp Cooking oil (Preferably Rice Bran oil)

4 cups Water

Seasoning stuff – (mustard seeds – ½ tsp, whole dried red-chilli -1, curry leaves few)a pinch of Asafoetida (a.k.a Hing) is optional

Soak Quinoa and Redgram for 2-minutes and wash thoroughly; use a strainer to drain the water

Transfer the Quinoa and Redgram to a pressure cooker

Add the dice cut vegetables

Add 4 and ½ cup of water

Add turmeric powder

Add sambar powder

Add few drops of oil on top (this forms a thin coat and makes the Sambar Quinoa a special experience)

Close the cooker and place on stove on low flame

After 5-6 whistles, switch off the stove and open the cooker (only when the pressure is fully reduced, say after 10-minutes)

Switch on the stove

Add the Tamarind solution to the Quinoa

Add salt (say 1 tsp; alter as per your taste)

Let the cooker be in low heat for 10-minutes

Stir occasionally and mix well; switch off the stove

Heat oil in a separate pan and when the oil is hot add seasoning materials (mustard seeds ¼ tsp, whole dried red chilli-1, curry leaves -3 or 4)

Add the seasoning to the Quinoa mix

Add the Roasted and powdered spice and mix well

Serve hot

CategoryLunch/DinnerCuisineIndianDietVegan

Ingredients