Quinoa khichdi with spinach and tofu

Photo of 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

  1. Give the quinoa a good rinse under running water, then put it aside.
  2. Boil 2 cups of water or vegetable broth in a big pot.
  3. 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.
  4. In a big pan or wok, heat the oil over medium heat.
  5. Add the mustard and cumin seeds. Then add the chopped onions and sauté until golden brown (or they begin to sputter).
  6. Add the garlic-ginger paste, and continue sautéing for an additional minute.
  7. Add the chopped green chillies and tomatoes. Simmer until the tomatoes are mushy and tender.
  8. 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.
  9. Add the tofu and chopped spinach. Simmer for 3-4 minutes, or until the tofu begins to brown and the spinach wilts.
  10. Add the cooked quinoa. Then mix everything very gently.
  11. 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.
  12. 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

Graphic of a female profile picture.
Sonal Shrivastava

Sonal Shrivastava is a certified nutritionist who blends scientific expertise with a love for food and wellness. She’s passionate about creating balanced and enjoyable meal plans, and uses evidence-based nutrition principles and culinary creativity to help clients achieve their health goals. She’s also committed to inspiring others through her recipes and insights, guiding them towards a more vibrant, balanced and healthy lifestyle, without sacrificing flavour.

Looking for more recipes like this?

Photo of bhindi masala (okra curry).
Bhindi masala (Okra curry)

Searching for some comfort food? Bhindi masala is a vegetarian Indian delicacy made with okra, tomatoes and onions that pairs beautifully with hot rotis.

Photo of quinoa and bean salad.
Quinoa and bean salad

Combining fresh veggies with a tangy mustard, this quinoa and bean salad is rich in protein and vitamins. It’s a balanced and nutritious option for diabetics.

Photo of buckwheat dosa with beetroot chutney.
Buckwheat dosa with beetroot chutney

South Indian-inspired, buckwheat dosa with beetroot chutney is tasty and nutritious. High in protein and fibre, it's a great addition to a diabetes meal plan.

Recent recipes

Together, our experiences make us stronger. Send your recipe to us, and we'll help you share it with the diabetic community.

Want to keep up with the latest news, stories and recipes?

Sign up and get the latest updates straight to your inbox.
Thanks for signing up with us! We look forward to having you in our community!
Oops! Something went wrong, have you filled in all your details correctly?