Superfood Curried Quinoa Pilaf is high in plant protein, nutritious, delicious meal. It is so easy to throw together that it has become one of my favorite weeknight dinners. It takes less than 20 minutes to make this complete meal from start to finish. Vegan, Glutenfree and Soy free Recipe. Stove top and InstantPot Instructions included. Perfect for weekday dinner, quick lunches or meal preps.
The use of nutrient rich quinoa provides us with a protein rich and anti-inflammatory base in the meal. You can adjust the veggies based on what’s good in the season. Seasoning used is very simple but SO flavorful and earthy. Turmeric , a known anti-inflammatory superfood gives it the perfect golden hue. Curry powder gives a balanced and deep earthy flavors without making it spicy.
Eating colorful veggies in a one pot complete meal is becoming my new obsession I must say. I also prefer to rotate the dinner preparations amongst the various grains. We like it change it up between quinoa, white rice, brown rice, cauliflower rice to name a few. It makes dinners interesting to say the least. Limiting the grains and carbs is one goal of my healthy meal planning.
No more boring , same old dinners when you change things up wisely. At ProfusionCurry, feeding dense nutritional meal that incorporates rainbow colors and yet delicious is what we always striving to do. Adding Turmeric and curry powder kicks up the flavors another notch and improve the health benefits. This is one of the recipes that does exactly that.
We love to create Whole Foods Plant Based recipes that are useful for healthy lifestyle and sustainable eating habits. Don’t forget to follow us on Pinterest and like our FACEBOOK page. You will love these yummy and nutritious ideas from around the world. Do join us in our Happy Living Quest !!
Adding seasonal veggies like Asparagus in spring and squash in fall season also is key to meal planning. Seasonal vegetables are abundant in supply and using them accordingly helps us stay true to nature in that sense. I often make a big batch of this Superfood Curried Quinoa Pilaf for dinner and the leftovers make a great lunch option too.
This Superfood Curried Quinoa Pilaf gives you that pungent spicy Indian flavor you crave, only with lighter, digestive-friendly ingredients. Asparagus and other colorful veggies boast a long list of health benefits including powerful antioxidants. I have used diced red pepper and zucchini that provide a potent dose of vitamin C. Chopped onions and garlic provide range of health benefits like cholesterol reductions and anti-inflammations. The virgin, unrefined coconut oil increases digestion, and helps our bodies to absorb fat-soluble vitamins.
This satisfying, vitamin-packed Superfood Curried Quinoa Pilaf offers a complete meal by itself or you can pair it with any gravy as a side dish. It’s delicious enough to savor as a weekend treat, but it also takes less than 20 minutes to cook, making it an option for a hearty weekday dinner.
I always used to make quinoa in regular sauce pan on regular stove top. Of lately, I have been using my Instant Pot to make quinoa as well. It cooks very quickly under pressure and without much of baby sitting. I prefer cooking quinoa in IP since I am noticing that clean up is much easier especially if there are in spills on the stove top grids (it happens trust me 😉
To ensure quinoa and veggies don’t get overtly mushy, I prefer to cook them separately. It doesn’t need much more time and both veggies and quinoa keep their perfect texture. So you cook veggies first , take them out and then cook quinoa . Once done, you combine both of them and your perfectly cooked dish is ready. 20 minutes from start to finish to healthy, comforting warm meal.
Let’s get cooking this Superfood Curried Quinoa Pilaf – clean eating and allergy friendly take on fusion Indian food.
Ingredients:
2 Tbsp. virgin, unrefined coconut oil
1 cup dry quinoa; rinsed well
2 cups of low sodium vegetable broth or water
1 medium red onion; finely diced
1 red bell pepper; diced
1 medium zucchini ; diced
2 cups asparagus, edges trimmed and cut into little pieces
1 Tbsp. Curry Powder
1 tsp. Turmeric Powder
½ lemon Juice
Himalayan pink salt (adjust to personal taste)
Instructions : Instant Pot
In a mesh strainer, thoroughly rinse quinoa until it rinses clear of any foaming.
Turn the IP on Sauté mode medium heat. Add 1 Tbsp. of coconut oil. Once heated, add in your chopped onion and garlic. Sauté for few minutes stirring frequently. Once you smell fragrance of onions and garlic, add all other chopped vegetables. Season with salt, 1 tbsp. of curry powder and 1 tsp. of turmeric, and stir to thoroughly combine. Continue to stir the veggies occasionally for about 3-5 mins till they get tender. Turn off the IP. Remove the veggies on the separate plate.
Turn the InstantPot back on Sauté mode Medium. Coat the bottom of the main pot with a 1 tbsp. of coconut oil. Add in your rinsed quinoa and lightly ‘toast’ your quinoa until all water has evaporated. This will help quinoa from becoming mushy. When quinoa appears to be toasted, add in 2 cups of vegetable broth (or water) . Mix well. Cancel Sauté. Close the lid. Choose MANUAL 1 Min. Vent Sealed. IP will come to pressure and finish pressure cooking. It will beep when it’s done cooking. Wait for keep warm timer for 5 minutes and then release leftover pressure. Open the lid.
Combine the cooked quinoa and sautéed veggies. Squeeze in juice of ½ a lemon. Fluff the quinoa with fork so the grains separate well.
Adjust seasonings as needed. Enjoy your delicious creation.
Instructions : Stove Top
In a mesh strainer, thoroughly rinse quinoa until it rinses clear of any foaming.
Add 1 Tbsp. of coconut oil in a large skillet. Add in your chopped onion and garlic. Sauté for few minutes stirring frequently. Once you smell fragrance of onions and garlic, add all other chopped vegetables. Season with salt, 1 tbsp. of curry powder and 1 tsp. of turmeric, and stir to thoroughly combine. On Medium heat, continue to stir the veggies occasionally for about 5 minutes till they get tender. Turn off the heat. Remove the veggies on the separate plate.
Coat the bottom of the pan with a 1 tbsp. of coconut oil. Add in your rinsed quinoa and lightly ‘toast’ your quinoa until all water has evaporated. This will stop quinoa from becoming mushy. When quinoa appears to be toasted, add in 2 cups of vegetable broth (or water) and bring it to a boil.
Once boiling, cover the pot with lid and reduce heat to low, cooking for 10 minutes. Most of water will be absorbed when finished and you should see the small rings around the quinoa grains.
Combine the cooked quinoa and sautéed veggies. Squeeze in juice of ½ a lemon. Fluff the quinoa with fork so the grains separate well.
Adjust seasonings as needed. Enjoy your delicious creation.
Hope you like making this Superfood Curried Quinoa Pilaf !! You can pair it with some ultimate comforting soup recipes. Our blog features several delicious and healthy, easy to prepare dinner recipes. Most of these recipes are easy to adapt vegan, Glutenfree as well as keto and low carb diets too. We like to spice things up at dinner table by bringing in different cuisines and flavors from around the world. Be sure to check these amazing variety of recipes. We are sure you will have a rocking , healthy home made dinners every night.
- Hearty and Comforting Vegan Lentil Chili
- Creamy Vegan Corn Chowder
- Delicious White Beans and Spinach Soup
- Asparagus Broccoli Soup
- Incredibly delicious Vegetarian Bean Chili
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Superfood Curried Quinoa Pilaf
Superfood Curried Quinoa Pilaf is high in plant protein, nutritious, delicious meal. Easy 20 minute preparation ideal for weeknight dinners and lunch meal preps. GF, Vegan, Soy Free Recipe
Ingredients
- 2 Tbsp. virgin, unrefined coconut oil
- 1 cup dry quinoa; rinsed well
- 2 cups of low sodium vegetable broth or water
- 1 medium red onion; finely diced
- 1 red bell pepper; diced
- 1 medium zucchini ; diced
- 2 cups asparagus, edges trimmed and cut into little pieces
- 1 Tbsp. Curry Powder
- 1 tsp. Turmeric Powder
- ½ lemon Juice
- Himalayan pink salt (adjust to personal taste)
Instructions
Instructions : Instant Pot
In a mesh strainer, thoroughly rinse quinoa until it rinses clear of any foaming.
Turn the IP on Sauté mode medium heat. Add 1 Tbsp. of coconut oil. Once heated, add in your chopped onion and garlic. Sauté for few minutes stirring frequently. Once you smell fragrance of onions and garlic, add all other chopped vegetables. Season with salt, 1 tbsp. of curry powder and 1 tsp. of turmeric, and stir to thoroughly combine. Continue to stir the veggies occasionally for about 3-5 mins till they get tender. Turn off the IP. Remove the veggies on the separate plate.
Turn the InstantPot back on Sauté mode Medium. Coat the bottom of the main pot with a 1 tbsp. of coconut oil. Add in your rinsed quinoa and lightly ‘toast’ your quinoa until all water has evaporated. This will help quinoa from becoming mushy. When quinoa appears to be toasted, add in 2 cups of vegetable broth (or water) . Mix well. Cancel Sauté. Close the lid. Choose MANUAL 1 Min. Vent Sealed. IP will come to pressure and finish pressure cooking. It will beep when it's done cooking. Wait for keep warm timer for 5 minutes and then release leftover pressure. Open the lid.
Combine the cooked quinoa and sautéed veggies. Squeeze in juice of ½ a lemon. Fluff the quinoa with fork so the grains separate well.
Adjust seasonings as needed. Enjoy your delicious creation.
Instructions : Stove Top
In a mesh strainer, thoroughly rinse quinoa until it rinses clear of any foaming.
Add 1 Tbsp. of coconut oil in a large skillet. Add in your chopped onion and garlic. Sauté for few minutes stirring frequently. Once you smell fragrance of onions and garlic, add all other chopped vegetables. Season with salt, 1 tbsp. of curry powder and 1 tsp. of turmeric, and stir to thoroughly combine. On Medium heat, continue to stir the veggies occasionally for about 5 minutes till they get tender. Turn off the heat. Remove the veggies on the separate plate.
Coat the bottom of the pan with a 1 tbsp. of coconut oil. Add in your rinsed quinoa and lightly ‘toast’ your quinoa until all water has evaporated. This will stop quinoa from becoming mushy. When quinoa appears to be toasted, add in 2 cups of vegetable broth (or water) and bring it to a boil.
Once boiling, cover the pot with lid and reduce heat to low, cooking for 10 minutes. Most of water will be absorbed when finished and you should see the small rings around the quinoa grains.
Combine the cooked quinoa and sautéed veggies. Squeeze in juice of ½ a lemon. Fluff the quinoa with fork so the grains separate well.
Adjust seasonings as needed. Enjoy your delicious creation.
Nutrition Information:
Yield: 4 Serving Size: 1Amount Per Serving: Calories: 279Total Fat: 10gSaturated Fat: 6gTrans Fat: 0gUnsaturated Fat: 3gCholesterol: 0mgSodium: 193mgCarbohydrates: 40gFiber: 7gSugar: 5gProtein: 10g
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Loved the curried quinoa pilaf.
How much garlic? It’s not listed in the ingredients.
Thanks!
2 cloves of garlic minced . Thanks