HEALTHY QUINOA – FINGER MILLET VEGETABLE SAVOURY RECIPE

INGREDIENTS

• ½ Cup – Quinoa
• ½ Cup – Ragi (Finger Millet)
• 2 Tablespoon of Ghee
• 2 – Clove (Optional)
• 1 inch – Cinnamon stick (Optional)
• A Pinch – Asafoetida
• ½ Teaspoon – Mustard seeds
• ½ Teaspoon – Cumin seeds
• A Handful of groundnuts – Approximately 50 grams.
• 1 Onion – Chopped or Sliced
• 1 Tomato – Finely chopped
• 3 Chillies – Slit vertically (No. of Chillies – Optional)
• 3 Knobs of Garlic – Minced
• ½ Cup of Carrot – Finely chopped (Vegetable on hand)
• ½ Cup of Beans – Finely chopped (Vegetable on hand)
• ¼ Cup of Coriander leaves – Finely chopped
• ½ – ¾ Teaspoon – Garam masala
• ¼ Teaspoon – Turmeric
• 1 Teaspoon – Himalyan Pink salt
• 3 Cups of Water
• Mint leaves to decorate

METHOD OF COOKING

Preparation

1. Rinse well and soak Quinoa and Finger Millet in water overnight.
2. Cook the Quinoa and Finger Millet in 2 glasses of water with a pinch of salt.
3. Rinse and chop all the vegetables.
4. Boil the veggies in advance which needs time to cook, with a glass of water with a
   pinch of salt (I cook carrot and beans).

Cooking method

1. Heat the ghee in a pot. Add whole spices to it (mustard, cumin, cloves, cinnamon,
   asafoetida).
2. When they begin to sizzle, add in groundnuts, roast them a bit and then add chopped
   onions and chilies. Saute until the onions turn transparent or golden.
3. Add minced garlic to the pot and saute, do not burn.
4. Then stir in salt, turmeric, and garam masala.
5. Add in all the pre-cooked veggies and saute for a minute and then add in tomatoes
   and saute until they turn mushy.
6. Add in coriander and turn off the heat.
7. Now you can add in the pre-cooked quinoa and finger millet to the pot and stir it up
   well.
8. Squeeze in some lemon juice before serving if desired.

HEALTH BENEFITS

1. As quinoa and finger millet are considered to be superfoods or wholefoods, they
   contain good amounts of nutrients and hence can be used in your diet. Quinoa being
   the controversial food item, it has been used in managing various disorders and is
   considered a superfood.
2. They contain essential Amino acids which the body cannot produce and Fibres which
   are beneficial in weight loss and may help in managing metabolic disorders.
3. Quinoa and Finger millet are a very good source of natural Iron and may help in
   the recovery of Anemia. The ragi based foods are highly suited for expectant mothers
   due to their high calcium and iron content.
4. A study found that diet based on quinoa and whole finger millet has lower glycemic
   response i.e. lower ability to increase blood sugar level.
5. Finger millet is rich in calcium which strengthens bones of growing children and aging
   people. Regular consumption is good for bone health and reduces the risk of
   osteoporosis and fracture.
6. Regardless of the fact that quinoa is a superfood, recent studies have told that
   Quinoa contains Gut-irritating compounds which may be harmful for your gut if
   consumed in excess.

AYURVEDA FACTS

1. Millets are considered to be one among Kshudra dhanyas or Kudhanyas in
   Ayurveda. They are very light and airy. Hence avoid them eating raw like in a salad.
2. If you are a Vata prakriti person, this might cause bloating or might aggravate vata
   imbalance.
3. And if your digestive fire is not strong, then you might feel indigestion after
   consuming quinoa or finger millet. To ease digestion, soaking them overnight and
   pre-frying them with ghee in a pan might help.
4. May suit the Kapha prakriti person well.
5. Every recipe or food does not suit everyone, hence choosing the right food according
   to your dosha predominance (prakriti) or your health condition(vikriti) definitely plays
   an important role in optimizing your health.