Quinoa Vegetable Pulao with Ghee & Cumin

Name: Quinoa Vegetable Pulao with Ghee & Cumin
Prep time: 10 min
Cook time: 25 min
Yield: 3 servings
Ingredients: 1 cup Quinoa; 1 1/2-2 tablespoons, plus 1 teaspoon to finish (optional) Ghee (or sesame oil for a dairy-free version); 1/2 teaspoon Cumin seeds; 2 Green cardamom pods, lightly crushed; 1 piece (about 2.5 cm / 1 inch) Cinnamon stick; 1 small Bay leaf (optional; leave out for Pitta); 2 Cloves (optional; leave out for Pitta); 1 small Onion, finely chopped; 1/2 teaspoon Fresh ginger, finely grated; 1/4 teaspoon Ground turmeric; 1/2 teaspoon Ground coriander; 1/2 teaspoon, or to taste Salt; 1/2 cup Carrot, diced; 1/2 cup Sweet potato, peeled and cut into 1 cm cubes; 1/4 cup Green beans, chopped; 1/4 cup Green peas (fresh or frozen); 10-12 leaves Fresh mint leaves, finely chopped; 2 cups Water; 2 tablespoons Fresh coriander leaves, chopped, to garnish; 2-3 Lime wedges, to serve (optional)

A warm, gently spiced one-pot pilaf of quinoa, sweet potato, carrot, green beans and peas cooked in ghee with whole spices.

Prep 10 min Cook 25 min Serves 3lunch

Quinoa Vegetable Pulao with Ghee & Cumin

Ingredients

Quinoa1 cup
Ghee (or sesame oil for a dairy-free version)1 1/2-2 tablespoons, plus 1 teaspoon to finish (optional)
Cumin seeds1/2 teaspoon
Green cardamom pods, lightly crushed2
Cinnamon stick1 piece (about 2.5 cm / 1 inch)
Bay leaf (optional; leave out for Pitta)1 small
Cloves (optional; leave out for Pitta)2
Onion, finely chopped1 small
Fresh ginger, finely grated1/2 teaspoon
Ground turmeric1/4 teaspoon
Ground coriander1/2 teaspoon
Salt1/2 teaspoon, or to taste
Carrot, diced1/2 cup
Sweet potato, peeled and cut into 1 cm cubes1/2 cup
Green beans, chopped1/4 cup
Green peas (fresh or frozen)1/4 cup
Fresh mint leaves, finely chopped10-12 leaves
Water2 cups
Fresh coriander leaves, chopped, to garnish2 tablespoons
Lime wedges, to serve (optional)2-3

Method

1
Rinse the quinoa three times, rubbing the grains between your hands, and drain well.
2
Warm the ghee and sizzle cumin seeds, cardamom, cinnamon, and optional bay leaf and cloves.
3
Saute the onion until soft, then add ginger, turmeric, ground coriander and salt.
4
Add carrot, sweet potato, green beans, peas and mint and stir-fry briefly.
5
Add the drained quinoa and stir to coat, then pour in the water and bring to a boil.
6
Cook uncovered over medium heat until the quinoa is tender and water is absorbed, about 12-15 minutes.
7
Cover and let rest 5-7 minutes off the heat.
8
Remove whole spices, fluff with a fork, stir in extra ghee if desired, and garnish with coriander and lime.

Ayurvedic rationale

In Ayurveda, warm, moist, well-cooked meals with ghee are traditionally used to ground Vata, and modern Ayurvedic practitioners also consider quinoa suitable for Pitta.

Nutrition notes

Nutritionally, this pulao offers plant protein with all essential amino acids, fibre and minerals such as magnesium from quinoa, plus beta-carotene from carrot.

Good to know

Free from gluten, nuts, soy and eggs as written, but it contains dairy if made with ghee, so use sesame oil for a dairy-free version.

Traditional wisdom is a lens, not medical advice. Please consult a professional if you have allergies or a medical condition.