Quinoa khichdi with spinach and tofu
Quinoa khichdi with spinach and tofu is a tasty, healthy take on a classic Indian comfort dish. Blending the green richness of spinach with the high-protein advantages of quinoa and tofu, it’s a filling supper that’s great for diabetics. And if you want a little extra, it’s perfect served with a side of yoghurt or a simple salad.
Prep time: 15 minutes
Cooking time: 30 minutes
Serves: 4
Serving size: 1 cup
Ingredients
- Tofu (200g), cubed
- Quinoa, 1 cup (185g), rinsed
- Spinach, 1 cup (30g), chopped
- 2 tomatoes, chopped
- 1 large onion, finely chopped
- 2 green chillies (optional), slit
- Ginger-garlic paste, 1 tsp (5g)
- Cumin seeds, 1 tsp (5g)
- Mustard seeds, 1 tsp (5g)
- Turmeric powder, 1 tsp (5g)
- Coriander powder, 1 tsp (5g)
- Garam masala, 1 tsp (5g)
- Red chilli powder (optional), 1 tsp (5g)
- Cumin powder, ½ tsp (2.5g)
- Water or vegetable broth, 4 cups (950ml)
- Salt to taste
- Olive oil for cooking, 1 tbsp
- Fresh coriander leaves, for garnish
Method
- Give the quinoa a good rinse under running water, then put it aside.
- Boil 2 cups of water or vegetable broth in a big pot.
- Add the quinoa to the boiling water/vegetable broth. Once the water has been absorbed, lower the heat to low, cover the pot, and simmer for 15 minutes. Then put it aside.
- In a big pan or wok, heat the oil over medium heat.
- Add the mustard and cumin seeds. Then add the chopped onions and sauté until golden brown (or they begin to sputter).
- Add the garlic-ginger paste, and continue sautéing for an additional minute.
- Add the chopped green chillies and tomatoes. Simmer until the tomatoes are mushy and tender.
- Add the red chilli powder, garam masala, cumin, turmeric and coriander powders. Thoroughly blend the spices with the vegetables, then simmer for a few minutes.
- Add the tofu and chopped spinach. Simmer for 3-4 minutes, or until the tofu begins to brown and the spinach wilts.
- Add the cooked quinoa. Then mix everything very gently.
- Add salt to taste, and mix. If the mixture seems too dry, add a little more water/vegetable broth and simmer for another 2-3 minutes.
- Add coriander leaves to garnish.
Nutritional information
Per serving:
Calories - 356kcal
Total fat - 16.3g
Saturated fat - 2.1g
Carbohydrate - 48.4g
Protein - 17.9g
Sodium - 390mg
Sugar - 5.5g
Fibre - 16g
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