The first recipe is perfect for summer barbecues and is packed with fresh flavours and nutrients. The pilaf base is infused with garlic, mint, and dill, and is combined with fibre-rich spinach to create a chewy and nutritious medley.
Quinoa Pilaf Primavera
To add a smoky flavour to the dish, this quinoa recipe calls for grilling fresh vegetables that have been marinated with a lemon-paprika mixture. The key to achieving the perfect char marks is to cook the vegetables undisturbed for several minutes on each side. The finished dish is garnished with a squeeze of lemon juice and is ready to be enjoyed.
The following ingredients are needed to make this dish:
- 2 cups + 1 tablespoon of low-sodium vegetable broth
- 1½ cups of dry quinoa, rinsed and drained
- 3 cloves of minced garlic
- 3 cups of fresh baby spinach, chopped
- 2 tablespoons of chopped fresh mint
- 2 tablespoons of chopped fresh dill
- Sea salt, to taste
- Freshly ground black pepper, to taste
- 1 tablespoon of lemon juice
- ½ teaspoon of smoked paprika
- 8 oz. of fresh asparagus, trimmed
- 1 cup of fresh sugar snap peas
- 1 medium kohlrabi, cut into wedges (1 cup)
- 4 scallions, trimmed
- 6 radishes, halved
- Lemon wedges
To make one of the most delicious and healthy quinoa recipes for diabetics, start by preheating the oven to 200°F. In a medium saucepan, combine 2 cups of broth, quinoa, garlic, and 1 cup of water. Bring to a boil, then reduce heat, cover, and simmer for 15-20 minutes or until the quinoa is tender. Remove from heat and stir in spinach, mint, and dill. Let it stand for 5 minutes and season with salt and pepper.
In a small bowl, mix the remaining tablespoon of vegetable broth with lemon juice and paprika.
Meanwhile, preheat a grill pan over medium-high heat and grill asparagus, sugar snap peas, kohlrabi, scallions, and radishes for 8-10 minutes or until crisp-tender, turning and brushing with lemon juice mixture once or twice. If necessary, grill in batches and keep warm on a foil-covered baking sheet in a 200°F oven while grilling the remaining vegetables.
To serve, place the grilled vegetables over the quinoa, and top with additional fresh herbs. Serve with lemon wedges on the side.
Vegan Quinoa Tofu Spinach Buddha Bowl
This article introduces a delicious and nourishing vegan Buddha bowl recipe that is perfect for lunch or dinner. The bowl is carefully balanced with quinoa, tofu, red kidney beans, and spinach, making it an ideal choice for those with prediabetes or type 2 diabetes due to its low glycemic index.
Quinoa, the main ingredient in this Buddha bowl, is a seed that comes in various colours and is a good source of minerals and vitamins. Despite being carbohydrate-rich, quinoa is a nourishing pseudo-grain that is also gluten-free and possibly the least allergenic of all grains. To maintain blood sugar balance, the article suggests pairing carbohydrate-rich foods like quinoa with proteins, vegetables, and fats.
Nutritional Highlights of Quinoa, Tofu and Spinach Buddha Bowl
The Quinoa, Tofu and Spinach Buddha Bowl is a low GI meal with an estimated GI of 12.7, providing a steady energy release and keeping you satisfied for a longer period. This meal is not only low GI, but it is also a rich source of many essential nutrients.
Calcium is an essential nutrient for healthy bones and teeth, muscle functioning, heartbeat regulation, and the release of proteins that transmit messages between nerve cells. The meal is an excellent source of calcium, providing 1059 mg per serving, which is equivalent to 132% of the daily recommended intake (RI).
Potassium is crucial for salt balance and healthy blood pressure. The meal is an excellent source of potassium, providing 1618 mg per serving, which is equivalent to 81% of the daily RI.
Folates are crucial for DNA production, and their deficiency can lead to poor growth, diarrhea, anemia, gingivitis, and abnormal cervical smears in women. This meal is an excellent source of folate, providing 305 mcg per serving, which is equivalent to 76% of the daily RI.
Magnesium is crucial for energy production and blood glucose regulation. This meal provides 208 mg of magnesium per serving, which is equivalent to 53% of the daily RI.
Iron is a crucial component of haemoglobin necessary for oxygen transport around the body and several key enzymes are involved in energy and DNA production. The meal provides 7.2 mg of iron per serving, which is equivalent to 51% of the daily RI.
Overall, the Quinoa, Tofu and Spinach Buddha Bowl is a nutrient-dense meal that provides many essential nutrients necessary for optimal health.
How to Cook
To prepare this delicious and healthy Buddha bowl, you will need the following ingredients:
|Baby Plum Tomatoes
|Red Kidney Beans (optional)
|1 small, finely chopped
|Dark Soy Sauce
|Quinoa and Bulgur Mix
Follow these simple steps to cook this nutritious Buddha bowl:
- Cook the quinoa and bulgur mix according to the instructions on the package, using vegetable broth instead of water. Set aside and keep warm.
- To cook the spinach, heat half of the olive oil in a non-stick pan. Add the garlic powder and then add the spinach. Stir continuously until it wilts. Season with salt and black pepper, then set aside and keep warm.
- Heat the remaining oil in a non-stick pan. Fry the spring onions for one minute, then add garlic, ginger, and tofu. Fry for three minutes until the tofu starts to brown.
- Add the dark soy sauce and kidney beans and season with a pinch of salt. Fry for 1-2 minutes, then add one or two drops of toasted sesame oil for extra flavour if you wish. Take the pan off the heat.
- Serve quinoa with spinach, tofu, and cherry tomatoes. Add a turn of black pepper for extra heat if you wish. Enjoy!
This Buddha bowl is a nourishing and carefully balanced low-GI meal that is perfect for maintaining blood sugar balance in prediabetes. It is a vegan dish that is packed with nutrients and flavour. The combination of tofu, spinach, cherry tomatoes, quinoa and bulgur mix makes it a satisfying and wholesome meal.
You can replace tofu with any other protein you enjoy, including tempeh and seitan. If you prefer animal-based protein, prawns (shrimp), chicken, and beef work well too.
This Buddha bowl is a diabetes-friendly and low-GI meal that is packed with nutrients. Here is the nutritional information per serving:
This Buddha bowl is a perfect meal for those who want to enjoy a healthy and satisfying dish that is packed with nutrients and flavour. It is easy to prepare and can be customized to suit your taste preferences.
Quinoa Khichadi: A Flavorful One-Pot Meal
Quinoa khichadi is a nutritious and flavorful one-pot meal that is easy to cook. It is a healthier version of the traditional Indian comfort food, khichadi, which is a mixture of rice and lentils cooked with vegetables and spices. By switching from white rice to quinoa, one can add nutrients to their regular diet, which can help with weight loss or weight management.
Step by Step Instruction
To make quinoa khichadi, one needs to follow the step-by-step instructions given below:
- Wash and soak 1 cup of quinoa and ½ cup of skinned moong lentil (mag ni fotravali dal) for about 30 minutes.
- Chop ½ cup of celery, ½ cup of onion, and ¼ cup of tomato.
- Chop available vegetables like cauliflower, green beans, eggplant, bell pepper, carrot, potato, green peas, etc.
- Heat ½ tbsp of oil in a pressure cooker and add 1 ½ tsp of mustard seeds, ½ tsp of asafoetida, ½ dried red chilli (optional), 2 pieces of clove, and ½ inch stick of cinnamon. Saute it.
- Add chopped celery, onion, salt, and saute it for 2-3 minutes.
- Add ginger garlic paste and spices like 1-2 tsp of red chilli powder, 1 tsp of turmeric, and cumin coriander powder. Mix it well and saute for a minute on low flame. Don’t burn red chilli powder or add it last.
- Now it’s time to add chopped tomatoes and other vegetables. Coat it well with spices.
- Finally, add soaked quinoa and lentil.
- Mix all well and adjust water consistency like you cook rice 1 cup of quinoa and lentil to 2 cups of water.
- One whistle of the pressure cooker and after releasing the pressure of the cooker remove the lid.
- And Ta-Da… easy, healthy, yummy comfort food is ready to relish.
It is important to note that the preparation time does not include soaking time. If one is new to the taste of celery, it can be skipped in this dish. The vegetable and their portion can be used as per availability and preference. If one is vegan or allergic to dairy, they can skip yogurt for serving. If new to quinoa, try a little at a time, as it might take some time to adjust to its taste and texture. If quinoa is not available in one’s country, they can use brown rice or cracked wheat, but the cooking time will vary, so adjust accordingly.
Quinoa is a good source of several minerals, including manganese, phosphorus, copper, folate, iron, magnesium, and zinc. It may reduce blood cholesterol, blood sugar levels, and triglycerides. It has a smaller impact on blood sugar levels than other gluten-free foods. Quinoa has many qualities that make it a weight-loss-friendly food. It is high in protein and fibre and has a relatively low glycemic index value. Quinoa is gluten-free, is well-accepted as an alternative to wheat, and has been shown to increase the nutrient and antioxidant value of gluten-free diets. This seed is higher in nutrients than most other grains and is also relatively high in quality protein.
In summary, quinoa khichadi is a delicious and healthy meal that can be easily prepared in a pressure cooker. By following the step-by-step instructions, one can enjoy a nutritious and flavorful dish that is perfect for any time of the day.