Quinoa Vegetable Pulao

Ingredients

• 1 cup quinoa, rinsed
• 1.5 cups water or vegetable stock
• 1 cup mixed vegetables (peas, carrot, beans)
• 1 small onion, sliced
• 1 tsp cumin seeds
• 1 bay leaf
• 2-3 cloves, 1 small cinnamon stick
• 1 tsp ghee or oil
• Salt to taste

Preparation

1. 1Heat ghee in a pan and saute cumin seeds, bay leaf, cloves, and cinnamon until fragrant.
2. 2Add onion and saute until translucent.
3. 3Stir in the vegetables and cook for 2-3 minutes.
4. 4Add quinoa and water or stock, season with salt, and bring to a boil.
5. 5Cover and simmer on low heat for 15 minutes until the quinoa is fluffy and the water is absorbed.

Nutrition Information

Approximate values per serving.

Health Context

Quinoa is a complete protein with a lower glycaemic impact than white rice, which helps manage the insulin resistance common in PCOS while keeping the meal filling for weight management.

Alternatives

• Mix quinoa half-and-half with brown rice if you're new to its texture.
• Add paneer cubes or chickpeas for extra protein.
• Use a mix of bell peppers and broccoli for more colour and micronutrients.