Protein Quinoa Pulao

This is a healthy, nutritious, easy, one-pot meal that is loaded with proteins. This nutty, spicy, and aromatic pulao is rich in flavors and textures that makes it the best meal whether it is for a busy day or for a leisure weekend brunch.

This protein rich pulao is easy to prepare with some pantry essentials. Cayenne and garam masala along with onion, garlic, and ginger give a comforting touch to this meal. This is similar to tawa pulao. Spice mix can be adjusted as per taste preference. Goda masala adds tons of flavors and this Hatch Chili Masala Bath is made with goda masala. This recipe is also a one-pot meal and is a winner for weeknights. Not much to clean up. 

Proteins are macromolecules made up of amino acids and our body has thousands of proteins performing different functions. Out of the twenty amino acids, nine amino acids, namely, histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine—known as the essential amino acids, must be provided through food. Our body can modify these to make the rest. Having a good balanced meal with rich proteins is a way to keep us healthy and fit. This pulao is a great choice as it is fortified with proteins in four ways: 

• Quinoa - a protein rich pseudo grain that also has all nine essential amino acids which needs to be supplemented through food and hence it is an excellent source of protein. A cup of uncooked quinoa provides about 24g of protein. So, have you tried these protein rich quinoa based meals - Cilantro Lime Quinoa, Ginger Garlic Quinoa and Quinoa Garbanzo Taco? 

• Garbanzo beans are also rich in protein content. These beans are a great source of proteins as well as fiber. One 14oz. Can of garbanzo beans gives about 24g of protein.

• Paneer is the third ingredient that is protein and calcium rich. 1-oz. Paneer gives 6g of protein. This semi-soft cheese is popular among adults and kids as curries and easy meal like Pink Peppercorn Paneer, Baked Malai Paneer Pasta, Naan Paneer Wrap, and appetizers like Air Fryer Sweet Chili Paneer, Air Fryer Buffalo Paneer Bites, and Malai Paneer Tikka. 

• Finally, green peas also enrich the protein content in this pulao. They also contain a fair amount of fiber, antioxidants, and vitamins. A half cup of green peas gives about 4g of protein. 

This pulao recipe provides about 100g of proteins and will serve 4-5 as a meal depending on portion preference. So a single serving provides about 20-25g of protein, which is an excellent amount keeping you fit. 

Now, let’s see the ingredients required to make this pulao.

Quinoa - This recipe uses tricolor quinoa. Single colored quinoa can also be used. 

Garbanzo beans - Canned beans are handy to fix a meal quickly. If time permits, plan on soaking and cooking the beans and then use in the recipe.

Paneer - This semi-soft non melting cheese is great in many recipes. A good quality paneer with no xanthan gum or potato starch gives maximum flavor.

Onion - Adds to the flavor.

Ginger - flavor enhancer.

Garlic - Aromatic bulb adds flavor.

Tomato - Adds flavor and color.

Carrots - Diced carrots fortify the vitamin content in this pulao.

Peas - Fresh or frozen green peas can be used.

Water - To cook the quinoa and veggies.

Salt - Gives flavor.

Cilantro - Boosts the aroma and flavor.

Mint - Adds fresh flavors.

Turmeric - Gives color and has medicinal properties.

Cayenne - Adds spicy heat.

Garam masala - This blend of spices adds flavor to this pulao.

Oil - any oil of your choice can be used. 

Variations

This recipe uses garbanzo beans. The pan-fried crisp and chewy garbanzos give a great textural bite to this pulao, and I highly recommend this. Instead of garbanzo beans, any beans of your choice can be used. The protein content may vary slightly depending on the type of the bean used.

Storage

Leftovers, if any, are great for next day lunch. This pulao can be stored in the refrigerator for a couple of days. Pop it in the microwave and serve. 

Sujata gave me quinoa and ginger as the secret ingredients for the theme suggested by Renu in Shhhh Secretly Cooking Challenge, and I made this protein packed pulao. With yogurt and cardamom as the secret ingredients suggested  by me, she made this Bhapa Doi, which is one of my favorites.

I am also linking this to wonderful Wednesday, Full Plate Thursday, and Thursday Favorite Things.

Ingredients

Serves 4-5

Quinoa - 1 cup

Tomatoes - 1.5 cups, chopped

Onion -1/2 cup

Oil - 2 tbsp 

Cumin - 1 tsp

Ginger - 1 tbsp, finely chopped 

Garlic - 1 tbsp, finely chopped 

Turmeric - 1/4 tsp

Carrots - 1/2 cup

Peas - 1/2 cup

Mint - 1/4 cup

Paneer - 1.5 cups, small cubes

Water - 1and 3/4 cups

Garam Masala - 1 tsp

Cayenne- 1/2 tsp

Salt - 1 tsp

Cilantro - 1-2 tbsp, chopped

For Garbanzo:

Garbanzo - 1,14oz can

Salt - 1/2 tsp

Turmeric- 1/8 tsp

Cayenne- 1/4 tsp

Oil - 1.5 tbsp

Method

Heat oil in a pan over medium heat. Add the garbanzo beans and the salt, turmeric, and cayenne listed under "for garbanzos", mix, and cook.

Cook for 4-5 min until crisp on the outside. Transfer to a bowl and set aside.

For the pulao: Heat oil in the same pan, add cumin and let it bloom for 30 seconds. Add the onion, ginger, and garlic, and saute for 4-5 minutes until the onions turn translucent.

In the meantime, puree the chopped tomatoes. Add the tomato puree to the onion mixture, followed by carrots. 

Add the salt, turmeric, cayenne, garam masala. Mix and cook for 1-2 minutes.

Add the quinoa, frozen green peas, mint, followed by water. Mix and cook covered for 7-8 minutes.

When most of the water is absorbed, add the paneer pieces, mix, lower the flame, and cook covered for 7-8 minutes.

Gently fluff it up, rest it covered for another 5-6 minutes.

Add the garbanzos and cilantro, mix.

Serve hot or warm.