Ingredients

Before we start, here’s what you’ll need:

- Quinoa: 1 cup (190g), soaked for about 30 minutes

- Olive oil: 3 Tbsp

- Onion: 1+1/2 cup (200g), finely chopped

- Garlic: 1+1/2 Tbsp, finely chopped (adjust to taste)

- Ginger: 1/2 Tbsp, finely chopped (adjust to taste)

- Turmeric: 1/2 Tsp

- Paprika: 1 Tsp (not smoked)

- Ground Cumin: 1 Tsp

- Ground Coriander: 1 Tsp

- Cayenne Pepper: 1/4 Tsp (optional, for a spicy kick)

- Salt: to taste (I used 1/4 + 3/4 teaspoon of pink Himalayan salt)

- Carrots: 150g (1 cup), chopped

- Green Beans: 130g (1 cup), chopped

- Tomatoes: 200g (1 cup), chopped

- Frozen Green Peas: 70g (1/2 cup)

- Water: 325ml (1+1/3 cup) or as required (adjust based on quinoa dryness)

- Spinach: 100g (3+1/2 cup), leaves only (I used baby spinach)

- Lemon juice: to taste (I used 1/2 tablespoon)

- Ground Black Pepper: to taste (I used 1/2 teaspoon)

- Cashews: 1/2 cup (70g), toasted

- Cilantro: 2 Tbsp (5g), very finely chopped

Instructions

Step 1: Preparing the Quinoa

• Begin by soaking the quinoa in water for about 30 minutes. This helps in reducing the cooking time and ensures that the quinoa is light and fluffy.

Step 2: Sautéing the Aromatics

• Heat 3 tablespoons of olive oil in a large pan over medium heat.

• Add the finely chopped onions and sauté until they turn translucent.

• Stir in the finely chopped garlic and ginger, cooking until fragrant.

Step 3: Adding Spices

• Add the turmeric, paprika, ground cumin, ground coriander, and cayenne pepper (if using). Stir well to coat the onions, garlic, and ginger with the spices.

Step 4: Incorporating Vegetables

• Add the chopped carrots and green beans to the pan. Sauté for a few minutes until they start to soften.

• Stir in the chopped tomatoes and frozen green peas, cooking until the tomatoes break down and the peas are heated through.

Step 5: Cooking the Quinoa

• Drain the soaked quinoa and add it to the pan, stirring well to combine with the vegetables and spices.

• Pour in the water, season with salt, and bring the mixture to a boil.

• Reduce the heat to low, cover the pan, and let it simmer for about 15-20 minutes, or until the quinoa is cooked and the water is absorbed. Keep an eye on it and add more water if necessary.

Step 6: Finishing Touches

• Once the quinoa is cooked, stir in the spinach leaves, allowing them to wilt in the heat.

• Add lemon juice and ground black pepper to taste, adjusting the seasoning as needed.

Step 7: Garnishing

• Toast the cashews in a dry pan until they are golden brown and fragrant.

• Serve the quinoa in bowls, topped with toasted cashews and a sprinkle of finely chopped cilantro.

Tips and Variations

- Protein Boost: For an extra protein kick, you can add some cooked chickpeas or tofu.

- Veggie Variations: Feel free to substitute or add any of your favorite vegetables like bell peppers, zucchini, or corn.

- Nutty Crunch: Swap cashews with almonds or peanuts for a different texture and flavor.

Nutritional Benefits

This quinoa bowl is a powerhouse of nutrients. Quinoa is rich in protein, fiber, and essential amino acids. The vegetables provide a plethora of vitamins and minerals, while the spices add not just flavor but also anti-inflammatory properties. Spinach and cashews contribute iron, and the healthy fats from olive oil help in the absorption of all these nutrients.

Conclusion

The Indian High Protein Quinoa Bowl is more than just a meal; it’s a celebration of flavors and nutrition. Perfect for a weeknight dinner or a weekend lunch, this dish is sure to become a favorite in your household. Give it a try and let the vibrant tastes transport you to the heart of Indian cuisine.