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How to make quinoa with pumpkin and cumin to lose weight
QUINOA WITH ONIONS, PUMPKIN AND CUMIN RECIPE
What benefits does this recipe have? The main difference between cereals and quinoa is that quinoa contains more protein than rice, omega 3, a lot of fiber, and B complex vitamins.
Approximately, 100 g. of quinoa provide 320 Kcal., which are the same calories that contain cereals (such as rice or corn). Quinoa is indicated for obesity due to its high satiating power, which will prevent snacking between meals. In a study, quinoa was found to provide more satiety than rice.
Nutrients of quinoa with pumpkin and cumin
It provides us with many important nutrients for the functioning of the nervous system (amino acids and essential fatty acids), so it is very indicated when there is stress.
The vegetable foods in the sofrito add benefits to the recipe:
- The sulfur compounds in onion and garlic have diuretic properties and improve circulation.
- Pumpkin is rich in carotenes that improve the appearance of the skin and help treat gastritis.
- Peppers are rich in lycopene, which has antioxidant properties.
Ideal recipe for all types of healthy diets and suitable for celiacs.
Ingredients for two people
The measurement of 1 glass of quinoa (for 2 people):
- Water or vegetable broth: twice the amount of water than quinoa (2 glasses)
- 300 – 500g. pumpkin
- Half zucchini
- 1 artichoke
- Green pepper
- Red pepper
- 1 onion
- 2 cloves of garlic cut into slices
- Virgin olive oil
- 1 teaspoon of cumin
- Salt
Elaboration
First, the sofrito is cooked and, separately, the quinoa. The sauce needs time to brown, and instead, quinoa is made in a short time. If the quinoa is overcooked too much, it will melt, so it is cooked separately and at the end of the recipe.
Sofrito recipe (20 minutes)
- Cut the vegetables into cubes
- Put oil in a pan for the sauce and start cooking the onion, peppers and garlic, with a pinch of salt, over medium heat for 5 minutes
- Add the pumpkin, zucchini, artichoke and cook until soft, over medium heat
- Add the cumin and stir
- Optional: in a separate pot, prepare a broth with vegetables such as carrots, celery, onion, etc. to cook the quinoa later
Preparation of quinoa (15 minutes)
- How to measure quinoa: 1 200cc glass. It is enough for 2 people. (Quinoa doubles in size when cooked)
- Clean the quinoa with the help of a strainer under the tap, with abundant water, to remove impurities
- Place in a pot 1 cup quinoa and twice the amount of water or broth with salt.
- Cook over medium heat for approximately 14 minutes, with a lid (to prevent the water from evaporating)
- It should not be cooked over high heat or stirred too much, as the quinoa grain is very delicate and can break easily. If it is left to boil for too long, the quinoa can fall apart and lose its consistency
- The water should not be strained, since the measure of water is just right. If we have a little broth left, let the quinoa sit until it is absorbed
- After following these instructions, the quinoa grain should be loose and well cooked. Carefully (without stirring too much, to prevent it from falling apart), pour the quinoa into the vegetable sofrito, add a pinch of salt and stir
- Turn off the heat on the vegetables and let them rest for 10 minutes, so that the quinoa absorbs the flavor of the sofrito
- Serve as a main dish
More information about onions recipes, nutritional values and medicinal properties.
