High Protein Vegetable Pulao
Elevate your weeknight dinner with this vibrant and nutritious High Protein Vegetable Pulao, a delightful twist on the classic Indian pulao made with protein-packed quinoa instead of traditional rice. Packed with wholesome ingredients like chickpeas, crumbled tofu, and a medley of colorful vegetables, this hearty one-pot dish is bursting with flavor from aromatic spices like cumin, turmeric, and garam masala. The addition of lemon juice and optional vegetable stock enhances its zesty and savory notes, making every bite irresistible. Quick and easy to prepare in just 40 minutes, this gluten-free, high-protein recipe is perfect for a healthy, satisfying meal. Garnish with fresh cilantro and serve it hot for a deliciously wholesome dining experience!
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Recipe Information
Ingredients
- 1 cup Quinoa
- 2 cups Water
- 2 tablespoons Olive oil or vegetable oil
- 1 medium Onion, finely chopped
- 3 cloves Garlic, minced
- 1 teaspoon Ginger, grated
- 1 large Carrot, diced
- 0.5 cup Green beans, chopped
- 0.5 cup Green peas, fresh or frozen
- 1 cup Chickpeas, cooked or canned (drained and rinsed)
- 0.5 cup Firm tofu, crumbled
- 2 tablespoons Cilantro, chopped (optional)
- 1 teaspoon Salt
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Cumin seeds
- 1 teaspoon Garam masala
- 0.5 cup Vegetable stock (optional, for richer flavor)
- 1 tablespoon Lemon juice
Instructions
Rinse the quinoa under cold water using a fine mesh strainer to remove its natural bitterness.
In a medium saucepan, combine 1 cup quinoa with 2 cups water. Bring to a boil, then reduce the heat to low, cover, and simmer for 15 minutes or until the quinoa is fully cooked and water is absorbed. Set aside.
Heat the olive oil in a large skillet or wok over medium heat.
Add cumin seeds to the hot oil and sauté for 30 seconds until they start to crackle.
Add the chopped onion and cook for 2-3 minutes until translucent.
Stir in the garlic and ginger, cooking for another minute until fragrant.
Add the diced carrot, green beans, and green peas. Sauté for 3-4 minutes until the vegetables begin to soften.
Stir in the chickpeas and crumbled tofu for an added boost of protein.
Add the turmeric powder, salt, and garam masala. Mix well to coat the vegetables and protein evenly with the spices.
If using vegetable stock, pour it in now to enhance the flavor. Let it cook for another 2 minutes until the mixture becomes aromatic.
Gently fold in the cooked quinoa, mixing until everything is evenly combined. Cook for 2-3 minutes to allow the flavors to meld together.
Turn off the heat and stir in lemon juice for a tangy touch.
Garnish with freshly chopped cilantro (if desired) and serve hot.
Nutrition Facts
Calories |
1518 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 54.5 g | 70% | |
| Saturated Fat | 5.8 g | 29% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4242 mg | 184% | |
| Total Carbohydrate | 196.6 g | 71% | |
| Dietary Fiber | 31.6 g | 113% | |
| Total Sugars | 27.1 g | ||
| Protein | 67.8 g | 136% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 571 mg | 44% | |
| Iron | 21.2 mg | 118% | |
| Potassium | 1957 mg | 42% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
