Quinoa Tava Pulav

 Because of nutritional values of quinoa; especially 14.1 gm of protein in 100 gm of quinoa; I try to incorporate it in my diet as much as possible.. Tava Pulav is traditionally made with rice; basmati rice.  As much as it tastes good, heathier version is what I have to share by replacing rice with quinoa.

 This recipe is diabetic friendly, Gluten Free, Kids Friendly and high in proteins. This is a treat if you are a vegan, vegetarian.

Ingredients:
1. Quinoa- 2 Cups Cooked
2. Onion - 1/2 Medium
3. Tomato- 1 Medium
4. Cauliflower- 1 Cup
5. Green Peas - 1/3 Cup
6. Corn - 1/3 Cup
7. Bell Pepper- 1/2 Cup
8. Garlic - 4/5 Cloves
9. Cumin Seeds - 2 TSP
10. Red Chili Powder - 1 TSP
11. Pulav Masala - 2 TSP
12. Butter / Oil - 2 TSP
13. Salt - 2 TSP or as per taste

Method:
1. Cook quinoa as per the instructions on the package. I have used tri blend sprouted quinoa from Trader Joe’s. You can choose single colored as well.

2. Tava is essentially a griddle; electric or stove top. Heat it on high settings. Melt the butter of heat the oil and add cumin seeds. For Whole Food Plant Based diet, directly roast the cumin seeds in the griddle and continue to next steps.

3. Add chopped onion, bell pepper and minced garlic. You need to stir it for 4-5 min.Your kitchen will be already aromatic by now. Since you need to continuously stir, have all vegetables chopped and spices ready to add. 

4. Next add cauliflower florets. Let those cook for 3-4 min. While stirring.

5. Add chopped tomato and stir for another 1-2 min.

6. Add peas and corn. I have used frozen. You can use fresh. Stir for another 3-4 min.

7. Next is to add all spices; red chili pepper, pulav masala and salt. I have cooked quinoa without any salt. 

8. Mix in all cooked quinoa. Stir it for 2-3 min  

9. Serve hot with yogurt.