Quinoa Vangibhath

I'm on a constant quest to add more protein to my diet, difficult since I'm vegetarian and allergic to dairy. Paneer works but there's only so much paneer I can eat before feeling that life is no longer worth it.

Quinoa with vegetables was recommended to me by the health practitioners I'm seeing. I've had quinoa salads quite often and like them but I like my spicy foods and honestly, it's difficult to make salad that spicy.

Being from Karnataka which has a variety of vegetable bhaths on offer, I decided to experiment with Quinoa Vangibhath and I'm delighted to say it was a hit - I've had it two days on the trot without getting bored.

Vangi Bhath is typically a rice dish made with white rice, brinjals and a special spice mix. My parents have begun using MTR vangi Bhath powder and it is absolutely delicious. Moreover it uses byadgi chillies for that fresh red colour which makes the dish look appetizing as well. Other vangi Bhath powders don't make the cut as they don't appeal to my palate so for this dish I've switched to buying the branded masala instead of making it at home.

Recipe:

1 cup cooked quinoa ( I do the presoak before cooking to get rid of any bitterness)

1 cup mixed cubed vegetables ( carrots, beans, capsicum, a little potato if you like, peas). You can also add long brinjals, cut into long, thin slices.

1.5 tsp oil (I use cold pressed groundnut oil for everyday cooking)

1/2 tsp cumin seeds1/

1/2 tsp turmeric powder

Handful curry leaves

Salt to taste (I use powdered rock salt)

Chili powder if desired

1 tbsp MTR vangi Bhath powder

Heat the oil in a wok. Add the cumin seeds. When they start to crackle, add the turmeric powder and curry leaves. Once the leaves crisp up, add the veggies and saute until they are cooked but still a little crunchy. Add the cooked quinoa, the vangi Bhath powder and salt. Stir to mix and let sit for half an hour till the flavours are well absorbed.

Serve hot with a slice of lemon per serving, if anyone wants to add a dash on top. It makes a complete meal with a simple raita. 

Healthy workday salads

I have a fetish for salads and particularly towards winter, when the best of salad greens are available, it's a daily indulgence. Of late, I have been trying to reduce carbs in my diet and eat more protein, for health reasons, due to an auto immune condition I have - Hashimoto's thyroiditis. Quinoa, while expensive both in terms of cost and carbon consumption, is a great addition to the diet for its rich micronutrient profile, including magnesium and phosphorus. It also adds dietary fiber, so a win-win.

I find it easy to set a fixed menu for lunch at the office - helps my cook by shortcutting the decision making process, and the time consuming part of the prep can be done one time. So we made the quinoa at the beginning of the week and refrigerated it, similarly with the chickpeas and roasted pumpkin. To add variety, I just changed up the salad dressing through the week. So putting together the salad is, ironically, a piece of cake!

Ingredients for one serving:
1 cup quinoa, soaked and cooked
1/2 cup cooked chickpeas
1 cup pumpkin, oven roasted with a little olive oil
1 apple, sliced chunkily
1 spring onion
1 carrot, grated thick
1/2 cup pomegranate
1 cucumber, deseeded and chopped into chunks
Handful of coriander leaves
1/2 cup halved walnuts

Dressing:
1 tbsp extra virgin olive oil
1 tsp honey ( depending on your sweet tooth, you can add a little more)
1.5 tsp kasundi (Bengali grainy mustard which I love)
Juice of 1 small lime
Himalayan rock salt to taste

Whip together the olive oil and mustard into an emulsion, with a fork. Add the honey and lime juice until it combines well.

For an office lunch, you can pack the dressing separately and add it just before eating.

Changes you can ring:
Ingredients:
I'm on a detox from various Hashimoto's triggers so avoiding tomatoes, capsicum, baingan, dairy etc. If you don't have any such dietary restrictions, feel free to add those veggies. A few lettuce or rocket leaves wouldn't go amiss either.

Feta, or blue cheese if you like, it are great additions

I had planned to add sunflower seeds but the pack I had bought turned out to have worms - blech! Flax seeds are also a good addition, but add them just before eating. Pine nuts also taste great




















Dressing:
Apart from the dressing above, a simple pounded garlic, lime juice and rock salt combination also tastes very fresh. If you're using kala chana, you can add chaat masala and lime juice.

My favourite is Tahini dressing:
1/2 cup hung curd
1 tbsp tahini
1 green chilli
1 tsp sugar
Salt to taste
Small handful of coriander leaves

Fling everything into a blender and blend until smooth. Top your salad with this just before eating. Ps. If you're tempted to skip the sugar - don't. It adds an interesting complexity to the flavour. You can add garlic and cumin if you like, but it tastes just as good without.