Buy 2-year plan with SD20 code

Journalism of Courage

Ideal summertime meal: Try this one-pot quinoa recipe

“This easy, one-pot meal is perfect for the current busy and hectic work from home days,” says Pilates trainer Radhika Karle

quinoa, radhika karle, easy recipes, Make this quick one bowl filling meal. (Source: Radhika Karle/Instagram; designed by Gargi Singh)

In the current times, immunity building has taken centre stage with nutritionists and doctors stressing on the need to consume a balanced diet and leading a healthy life. If you too are in the process of eating clean and healthy, how about adding quinoa to your diet?

Pilates trainer Radhika Karle recently took to Instagram and shared her recipe of one bowl quinoa for a quick yet power packed meal. She wrote: “Quinoa, a powerhouse of protein and iron along with essential vitamins, minerals, and fibre coming from all the vegetables packed in this recipe makes it an ideal summertime meal.”

“This easy, one-pot meal is the perfect meal for the current busy and hectic work from home days,” she says.

Here is the recipe


1 tbsp – Oil
2 – Garlic cloves, minced
1 – Jalapeño
⅓ cup – Quinoa
1 cup – Vegetable broth
½ cup – Black beans, cooked, drained and rinsed
½ cup – Tomatoes, chopped
½ cup – Corn kernels
1 tsp – Red chilli powder
½ tsp – Cumin powder
Salt and black pepper to taste
1- Avocado, diced
2 tbsp – Lime juice
2 tbsp – Chopped fresh cilantro leaves

ALSO READ | Lockdown diet: Feel sluggish and have digestive troubles? Avoid these foods


*Heat oil in a pan over medium heat. Add garlic and jalapeño, stir frequently.
*Cook till garlic is just light brown.
*Stir in quinoa, vegetable broth, beans, tomatoes, corn, chilli powder and cumin powder. Mix gently and well.
*Season with salt and pepper to taste.
*Bring to a boil, cover, reduce heat and simmer till quinoa is cooked through for about 20 minutes.
*Allow to cool to room temperature. Stir in lime juice and cilantro once cool.
*Top off with chopped avocado when ready to serve.

ALSO READ | From Ayurvedic kadhas to herbal meals: Immunity boosters are now serious business

The benefits of quinoa


*It is one of the most protein rich foods and contains all nine essential amino acids.
*It contains almost twice as much fibre as other grains. Fibre reduces cholesterol and glucose levels, and thus helps prevent heart diseases.
*It contains iron, which regulates body temperature, enzyme activity and energy metabolism.
*It contains lysine, which is essential for tissue growth and repair.
*It is rich in magnesium which helps in relaxing blood vessels, detoxification, energy production and more.
*It is rich in Vitamin B2, also called Riboflavin, and improves energy metabolism within cells.
*It has high content of manganese which is an antioxidant.

Would you like to try?

Subscriber Only Stories

For more lifestyle news, follow us: Twitter: lifestyle_ie | FacebookIE Lifestyle | Instagram: ie_lifestyle

First published on: 06-08-2020 at 13:20 IST
  • 0
Next Story

Hands that held books and pens, now dig wells to support family

  • Easy Recipes immunity quinoa
Next Story
Express ExplainedTurkey hit by series of powerful earthquakes: The science behind it