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.

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