Minty Quinoa, Ibs Recipe
by Tarla Dalal
minty quinoa recipe | vegetable quinoa for IBS | healthy Indian quinoa snack | with 20 amazing images.
minty quinoa is an Indian vegetable quinoa made for those with irritable bowel syndrome. Learn to make vegetable quinoa for IBS.
vegetable quinoa for IBS is a main course or snack that you will devour with joy! For those with an irritable bowel, it is better to use barley and quinoa in the place of cereals like rice and wheat.
minty quinoa is a tasty quinoa based main course, which is perked up with loads of yummy veggies and flavoured pleasantly with mint.
minty quinoa goes slow with the spices, using just bay leaves for aroma and pepper for a mild pungency. As the name suggests, this dish gets its flavour mainly from mint, so don’t compromise on that!
Enjoy minty quinoa recipe | vegetable quinoa for IBS | healthy Indian quinoa snack | with step by step photos.
Minty Quinoa, Ibs Recipe recipe - How to make Minty Quinoa, Ibs Recipe
Preparation Time: Cooking Time: Total Time:
Makes 4 servings
For Minty Quinoa
1/4 cup finely chopped mint leaves (phudina) leaves
1 cup quinoa , washed and drained
2 tsp olive oil
1/2 cup chopped carrot
1/4 cup chopped celery (ajmoda)
1/2 tsp finely chopped green chillies
1/4 cup chopped red pumpkin (bhopla / kaddu)
2 bay leaves (tejpatta)
salt to taste
freshly ground black pepper (kalimirch) to taste
For minty quinoa for ibs
- For minty quinoa for ibs
- To make {span class="bold1"}minty quinoa{/span} heat oil in a deep non-stick pan, add the carrots, celery and green chillies sauté on a medium flame for 2 minutes.
- Add the quinoa, red pumpkin, bayleaves, salt, pepper powder and 2½ cups of water and mix well. Cover with a lid and cook on a slow flame for 15 to 16 minutes, while stirring occasionally.
- Add the mint leaves and mix well.
- Serve {span class="bold1"}minty quinoa{/span} immediately.
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what is minty quinoa made of ?
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what is minty quinoa made of ? vegetable quinoa for IBS is made from 1/4 cup finely chopped mint leaves (phudina), 1 cup quinoa , washed and drained, 2 tsp olive oil, 1/2 cup chopped carrot, 1/4 cup chopped celery (ajmoda), 1 tsp finely chopped green chillies (optional), 1/4 cup chopped red pumpkin (bhopla / kaddu), 2 bayleaves (tejpatta), salt and pepper to taste. See below image of list of ingredients for minty quinoa.
washing quinoa
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To make minty quinoa recipe | vegetable quinoa for IBS | healthy Indian quinoa snack , we first need to choose the perfect quinoa. Quinoa has been termed as the superfood of the era. Unlike most grains, this super protein rich ingredient has all the nine essential amino acids including the lysine, thus being a boon to vegetarians. Buy grains which are free of pests. Check the expiry date before buying.
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Wash the quinoa with enough water. After washing 1 cup and doing your preparations, the quinoa becomes1 1/2 cups.
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Drain the excess water using a strainer. Keep the washed quinoa aside.
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Washed and drained quinoa.
- Washed and drained quinoa.
making quinoa with vegetables
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To make minty quinoa recipe | vegetable quinoa for IBS | healthy Indian quinoa snack | heat 2 tsp olive oil in a deep non-stick pan. Olive oil is a strong antioxidant and good for heart. Also its has anti inflammation properties.
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Add 1/2 cup chopped carrot. Carrots relieve constipation, lower blood pressure, have fibre and lower cholesterol.
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Add 1/4th cup chopped celery (ajmoda). Celery helps reduce the total blood cholesterol and triglyceride levels, thus reducing the clogging of arteries and chances of stroke.
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Add 1 tsp finely chopped green chillies.
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Sauté on a medium flame for 2 minutes.
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Add 1 1/2 cups quinoa , washed and drained. Quinoa lowers cholesterol and reduces heart diseases. The soluble fibre in this grain gains the credit of reducing the total blood cholesterol and LDL (bad cholesterol) levels in our body.
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Add 1/4 cup chopped red pumpkin (bhopla / kaddu). Kaddu can be included in safe amounts or restricted amounts by diabetics. The magical combo of antioxidants and Vitamins A and Vitamin C create a shield against cancer cells. The antioxidants help reducing LDL cholesterol (bad cholesterol) from oxidizing and clogging the blood vessels, which if persists would increase the risk of heart disease.
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Add 2 bayleaves (tejpatta).
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Add salt to taste. We added 1/2 tsp salt.
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Add freshly ground black pepper to taste. We added 1/8th tsp.
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Add 2½ cups of water.
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Mix well,
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Cover with a lid and cook on a slow flame for 15 to 16 minutes, while stirring occasionally.
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After cooking for 15 minutes.
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Add 1/4 cup finely chopped mint leaves (phudina).
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Mix minty quinoa | vegetable quinoa for IBS | healthy Indian quinoa snack | well.
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Serve minty quinoa | vegetable quinoa for IBS | healthy Indian quinoa snack | immediately.
tips for vegetable quinoa
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iron, vitamin B1,B2 and folic acid rich minty quinoa for IBS.
| Energy | 208 cal |
| Protein | 7 g |
| Carbohydrates | 36.7 g |
| Fiber | 11 g |
| Fat | 5.5 g |
| Cholesterol | 0 mg |
| Vitamin A | 456 mcg |
| Vitamin B1 | 0.2 mg |
| Vitamin B2 | 0.2 mg |
| Vitamin B3 | 0.9 mg |
| Vitamin C | 2.7 mg |
| Folic Acid | 100.4 mcg |
| Calcium | 74 mg |
| Iron | 4.3 mg |
| Magnesium | 106.7 mg |
| Phosphorus | 336.4 mg |
| Sodium | 14.6 mg |
| Potassium | 329 mg |
| Zinc | 1.7 mg |
Simple with mild flavours...as mentioned mint is the highlight of this recipe which perks up the flavour of quinoa. A small portion itself is very filling.