Friday, 27 March 2015

One pot Mexican Quinoa | Kukskitchen

One pot Mexican Quinoa | Kukskitchen


Quinoa ( pronounced KEEN-wah) is the world’s most popular “superfood.” It is loaded with protein, fiber and minerals, but doesn’t contain any gluten. The year 2013 was actually called “The International Year of Quinoa” by the United Nations (UN), based on its high nutrient value and potential to contribute to food security worldwide.

The health effects of real foods go way beyond the vitamins and minerals we’re all familiar with. Two flavonoids that have been particularly well studied are Quercetin and Kaempferol… and they happen to be found in large amounts in Quinoa. In fact, the quercetin content of quinoa is even higher than typical high-quercetin foods like cranberries. Quinoa is much higher in fiber than most grains, with one source finding 17-27 grams of fiber per cup of uncooked Quinoa. Many plant foods are deficient in certain essential amino acids, such as Lysine. However… quinoa is an exception to this, being particularly high in all the essential amino acids. For this reason, quinoa is an excellent source of protein. It has both more (14g per 100g same as wheat) and better protein than most grains. Quinoa has a glycemic index of 53, which is considered low. Quinoa is very high in minerals especially Magnesium, but the phytic acid can partly prevent them from being absorbed. Soaking or sprouting quinoa degrades most of the phytic acid. Quinoa appears to be very high in antioxidants, which are increased even further after the seeds are sprouted.

Bottomline: Quinoa is high in fiber, protein and has a low glycemic index. These properties have all been linked to weight loss and improved health.

The picture at the top is from my actual lunch box taken on Tuesday during lunch. It was a tasty lunch :)

A few things before we start:
  • If using pre-cooked quinoa from a packet avoid chicken stock, cook only garlic an dgreen chillies and mix the rest of the ingredients together. 
  • They are prefect in lunch boxes for adults. Very filling and reheats well.
  • Watch this space for more delicious recipes with quinoa.
One pot Mexican Quinoa | Kukskitchen

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One-Pot Veggie  Mexican Quinoa
Serves: 6
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Ingredients:

1- Olive oil - 2tbsp

2- Garlic cloves, minced - 2
    Green chillies - 3, finely chopped

3- Uncooked quinoa - 1 cup,  rinsed well and drained
    Low-sodium chicken broth - 1 1/4 cup
    Red kidney beans- 1 can, drained and rinsed
    Diced tomatoes, with juices - 1 can
    Frozen corn - 1 cup
    Salt - 1/2 tsp

4- Chopped fresh parsley - 1/3 cup
    Fresh lime juice - 2-3 tsp


Method:
  • Heat oil in a medium saucepan and add the garlic and chillies. Cook for about 1 minute.
  • Stir in (3). Bring the mixture to a boil, then reduce the heat to medium-low, cover, and cook for 25-30 minutes, or until the liquid has been absorbed by the quinoa. 
  • Take the pan off the heat and stir in the parsley and lime juice.
  • Serve garnished with chopped spring onions, cheese, sour cream, or your favorite toppings if you so wish.
One pot Mexican Quinoa | Kukskitchen
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Adapted from Annies eats

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Sherin Deepu

Please do not borrow pictures without my permission. I may not find out but there is someone up there watching, and stealing doesnot go well in his court.

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 I'm Sherin, aka kukku. 

An excited mum, a  responsible doctor , a friend's friend , a thankful daughter, a thankful sister and a passionate singer,  an enthusiastic cook, food writer and food photographer . That's me in a nut shell.

A doctor in my day job and a food writer and food photographer by night. I came in to cooking because of the people around me, be it the women in family who are amazing cooks or the men who luv to eat. My son is my best critic. :) Started cooking while I was at school, my first attempt being a sweetie, no surprise there for people who know me. I got interested in cooking more after marriage, as most girls do. My experiments with food blossomed after coming to the UK, where the grocery stores opened up a variety of foodie opportunities for my hungry tum.

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