ONE POT QUINOA MEAL

I am back to blogging after a long hiatus. I would like to thank all my followers for their support during the last few months. I promise to share many more recipes. I am getting back to my routine and blogging slowly. I am so delighted to share a diabetic friendly recipe to start this year. This One pot Quinoa meal is loaded with vegetables and protein . Having a fiber and protein rich meal helps to maintain the glucose levels and does not spike the sugar levels post meal. Having food in moderation is the key always.

SOME FACTS ABOUT ONE POT QUINOA MEAL:

This easy-to-make, one-pot Quinoa meal is packed with fiber, protein, and ingredients that have low glycemic Index, making it a great choice for those managing diabetes. It combines quinoa, colorful vegetables, and a light seasoning that’s both nutritious and balanced.

WHAT MAKES ONE POT QUINOA MEAL DIABETIC FRIENDLY?

  • Low glycemic index: Quinoa, unlike many refined grains, has a low glycemic index (GI). This means it has a slower effect on your blood sugar compared to higher-GI foods like white rice or white bread. As a whole grain, it also offers more fiber, which helps regulate blood sugar spikes.
  • High in fiber: The combination of quinoa, vegetables, and chickpeas provides a good amount of dietary fiber, helping to regulate blood sugar levels.. Fiber also contributes to better digestive health.
  • Rich in protein: Quinoa is a complete plant-based protein, making it a great choice for muscle repair and overall nutrition. Quinoa contains all nine essential amino acids, which is particularly important for people following a plant-based diet. Chickpeas add additional protein, making this meal filling and satisfying without relying on animal-based proteins
  • Vegetables: The variety of vegetables adds vitamins, minerals, and antioxidants without spiking blood sugar.
  • Healthy Fats: Ghee is a healthy dairy fat. Rich in omega-3 fatty acids, which may help decrease inflammation and protect against heart disease. It is widely used in Indian Cuisine.
  • This One Pot Quinoa Meal is very versatile, so you can swap out veggies or add herbs and spices according to your preference. It’s quick, easy, and perfect for meal prepping.
ONE POT QUINOA MEAL

ONE POT QUINOA MEAL

Preethi Prasad
If you're looking for a nutritious, balanced meal that's both satisfying and diabetic-friendly, this One Pot Quinoa Meal is an excellent option. The beauty of this recipe lies in its simplicity, and the one-pot cooking method ensures minimal cleanup. With quinoa as the base, this meal is naturally gluten-free, packed with protein, fiber, and essential nutrients, all while maintaining a low glycemic index to support stable blood sugar levels.
5 from 1 vote
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Course Main Course
Cuisine INDIAN CUISINE
Servings 4

Equipment

  • 1 Chopping Board
  • 1 Thick wide bottom pan
  • 1 Spatula
  • 1 Serving Bowl

Ingredients
  

  • 1/4 Cup Quinoa washed and drained
  • 1/2 Cup Moong Dal / Split Green Gram
  • 1 No Large red onion finely Chopped
  • 4 Cloves Garlic minced
  • 1 Inch Ginger finely chopped
  • 8 Nos Snow Peas roughly chopped
  • 1 Cup Boiled Chickpeas
  • 1/2 No Cauliflower florets roughly chopped
  • 1 No Red Bell Pepper finely chopped
  • 2 Tbsp Tomato Puree
  • Salt to taste
  • 1/2 Tsp Kashmiri Red Chili Powder
  • 1/4 Cup Dried and crushed Moringa Leaves
  • 1 Tbsp Ghee
  • 1/4 Tsp Turmeric Powder
  • 1/2 Tsp Garam Masala
  • 1/4 Tsp Subzi Masala (Optional)
  • 1 Tsp Jeera / Cumin
  • 1/2 Tsp Mustard Seeds
  • 2 Nos Fresh Green Chili finely chopped

Instructions
 

  • Soak Quinoa and moong dal separately for 30 minutes.
  • Heat Ghee in a Pan. Add Jeera , Mustard ,chopped green chili , minced ginger and garlic ,Onions and saute until the onions are translucent.
  • Now add Cauliflower Florets, close the lid and cook on medium flame until it is nice and tender for about 10 minutes.
  • Now add snowpeas , boiled Chickpeas and red bell pepper , dried moringa leaves and mix well. Saute for 2 minutes.
  • Now add salt, Kashmiri red chili powder ,Turmeric powder and Subzi Masala. Mix well. Add Tomato puree and give it a nice mix.
  • Add soaked quinoa ,soaked moong dal, 2 cups of water and mix well.
  • Close the lid and let it cook on medium flame until all the water is absorbed and the quinoa is nice and fluffy.
  • Lastly add garam masala . Give it a nice mix and turn off the heat.
  • Serve hot with Greek yogurt and some fresh Cucumber .
  • Enjoy………..

Notes

Some Suggestions :
  1. You can drizzle some hummus on this instead of yogurt.
  2. I prefer to serve it with Greek yogurt .You can serve with normal yogurt too.
  3. I have made it less spicy . You can adjust the spice level as per your tolerance.
  4. You can add ground flax seed or Chia seeds too for an extra boost of healthy fats and Omega-3 Fatty acids.
  5. You can add Zucchini , Mushrooms ,Carrots , Cabbage ,green beans and spinach too.
This recipe offers a perfect balance of nutrients , flavor, ease of preparation and a fantastic addition to the diabetic friendly meals. This one pot meal will leave everyone feeling satisfied withour compromising on health and taste.
Keyword Diabetic friendly meal, Easy Quinoa meal, Fiber rich Quinoa recipe, Gluten free recipe, Healthy One Pot Meal, Healthy Quinoa Dish, High Protein Quinoa meal, Low Carb Quinoa meal, Low Glycemic Quinoa Recipe, Nutritious Quinoa meal, One Pot Quinoa Meal, One-pot quinoa recipe, Quinoa with chickpeas, Quinoa with vegetables, Vegetarian Quinoa meal
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