Recipe for Quinoa Yoghurt
For anyone who wishes to increase their protein and fibre intake, quinoa is a great choice. Quinoa comes from the amaranth family, and the seeds of this plant, commonly known as Quinoa, are edible and a great source of protein, fibre and vitamins.
Often, vegetarians find it difficult to include proteins in their daily meals. But if they include lentils, seeds, legumes and millet, they can easily achieve their protein and fibre intake goals.
The recipe that I am sharing today is inspired by Curd Rice– a dish very popular in the south of India. Curd is usually combined with rice and eaten as the last course of the meal. Including curd in the meal ensures a good microbial balance and aids digestion. Additionally, curd is a great source of calcium and protein. Hence it has, over the years, become a common food habit of including it in meals.
In this recipe, instead of rice, I have used Quinoa. Additionally, I have added a few more ingredients to make it more nutrient dense.
So, let’s start with the recipe:
Ingredients needed for Yoghurt Quinoa:
- Quinoa: 1 cup
- Yoghurt: 500 ml
- Water: For washing the quinoa + 3 cups for cooking + around 1/2 cup to adjust the consistency of the final dish
- Salt: As per taste
- Oil: 1 tablespoon
- Cashews: 4-5
- Chana Dal ( Split chickpea lentils): 1 teaspoon
- Urad Dal ( Black gram without skin): 1 teaspoon
- Cumin seeds: 1 teaspoon
- Asafoetida: 1/4 teaspoon
- Curry leaves: 7-8
- Dry red chillies: 3-4
- Ginger: finely chopped; 1 tablespoon
- Green Chilies: Finely chopped; 1 tablespoon
- Fresh Pomegranate Seeds: 1/2 cup
- Cucumber: Chopped, 1 cup
- Fresh Coriander leaves: chopped; 2 tablespoons
- Roasted Sunflower seeds: 1 tablespoon
Method to make Yoghurt Quinoa:
- Wash the quinoa thoroughly with warm water 1-2 times and drain the excess water. Add 3 cups of water and cook it in a closed pot on medium heat. It usually takes about 20 minutes for quinoa to cook. Once cooked, remove from the heat. Let it rest ( covered) for five more minutes. Then, open the lid and let it cool.
- In a pan, heat oil. Add Chana Dal, Urad dal and cashews. On medium heat, fry them till the lentils and cashews turn golden brown.
- Now add green chillies, ginger and dry red chillies and fry them on medium heat till the ginger and green chillies turn slightly brown.
- Now add asafoetida, curry leaves, and cumin seeds. Fry for another 20 seconds on medium heat.
- After the quinoa cools, add yoghurt and salt. Add a little bit of water if it seems too thick. The final consistency depends on your preference.
- Now add pomegranate and chopped cucumber.
- Add the fried mixture.
- Season with sunflower seeds and fresh coriander leaves.
This dish can be eaten as is. You can even eat with any Indian pickle of your choice.
Check out other recipes from my kitchen here.
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