Quinoa sambar rice (Quinoa lentil stew)

Looking for something healthy but flavorful. Yes it is possible. As I always say healthy food does not have to be bland.Spices are in fact healthy when used moderately.I like to create or modify recipes which in turn will be healthy with out losing flavors. Saying all that this quinoa lentil  soup is a modified version so South Indian Sambar rice AKA Bisibelebath. It can be had as it is or with Raita or my Majjiga Charu (Seasoned Yogurt) recipe. Have some baked potato chips or kale chips on the side to make it more interesting with a bite of crunch. 

What is Quinoa: Quinoa is a cereal grain available n consumed as whole grain/seed.It is gluten free. It is available in different colors like white, red. I used white quinoa here.it looks like Jowar/Sorghum in shape n size.You can incorporate Quinoa in so many Indian dishes. Some of my healthier modified recipes are Quinoa Idli, Quinoa Dosa. Also use these batters to make my Veggi Dibbarotte, masala dibbarotte, guntapongalalu. You can use Quinoa to substitute rice in many recipes.It would be comforting to have a bowl of this soup during a chilly winter.you can make other recipes like Quinoa salad, Quinoa Upma, Quinoa Pulao/Pilaf.

Nutrition:Quinoa is a seed which is being consumed as a grain. It's incredibly nutritious and loaded with good stuff like proteins, fiber, antioxidants, iron etc. It also has low glycemic index so it's really good for diabetic people. Also if you are watching your carbs for dieting purpose this grain goes well.In this recipe Quinoa would provide carbs, proteins, fiber and yellow lentils(Toor dal) will provide more proteins. The veggies used will be the source for fiber, vitamins and minerals. Overall a bowl of soup will provide all food groups.

The recipe used fewer veggies as I wanna keep it's consistency creamy but you can add any of your favorite veggies. Dudhi(Sorakaya), Zucchini, beans, butternut squash etc.Adjust Sambar powder according to your taste n spice level. It gives a nice kick to this recipe. You can find it in any Indian store. The beauty of this recipe is you can modify easily to suit your taste. 

Servings:
Two (2)
Total time:
50 minutes


Ingredients: (I use US standard measuring; 1cup=8oz=250ml)

• 1/4 cup quinoa
• 1/8 cup Yellow lentils (Toor dal/Kandipappu)
• 1.5 cups water
• 2 tablespoon oil or Ghee/butter or use less
• 1 tomato
• 2 cups spinach
• 1/4 th onion
• 1/2 carrot
• 1 tablespoon ginger garlic paste 
• 1/4 teaspoon Cumin seeds
• Few curry leaves
• 2 red chillies
• 1/2 teaspoon Chilli powder or 1/2teaspoon black pepper
• 1/2 tablespoon Sambar Masala or adjust
• salt to taste
• Turmeric
• 2 inch tamarind
• 1/2 green bell pepper

Quinoa Lentil soup (Quinoa sambar rice) step-by-step Recipe 

1. Rinse and pressure cook 1/4 cup Quinoa, 1/8 cup Toor dal (Yellow lentils) together with 1.5 cups water to 4 whistles.
   
   
   
   
    
2. Soak tamarind in warm water.You can substitute this with lemon juice if you want.
3. Meanwhile heat oil or butter in a vessel. Add cumin seeds and curry leaves. Fry for few seconds.
   
4. Add red chillies optionally.Add ginger garlic paste.
   
5. Add onions and sautéed till they turn slight brown.Add turmeric.
   
   
   
   
6. Add the veggies staring with carrot. Cook for 2 minutes. Then add spinach and lastly tomato.
   
   
   
   
   
   
7. Add  salt, chilli powder or pepper. Cook covered till the veggies are soft.Add sambar masala.
   
8. Add little water to the pan. cover and cook for a minute to cook masala.
   
9. Open pressure cooker and mash quinoa and lentils slightly while mixing.
   
10. Add it to the veggies.Add tamarind juice.
    
    
    
    
11. Add water if needed to adjust consistency.Stir in. 
12. Add chopped bell pepper now. Cook for couple minutes covered to blend all the flavors.This will cook bell pepper and still keep em crunchy.
    
13. Serve hot with Raita or Majjiga charu( Seasoned Yogurt) and baked potato chips or Papad ( Indian lentil cracker). 
    

Tips: 

• Add more lentils if you prefer unto 1/4 th cup.
• You can add other veggies to the soup  like zucchini, celery, Opo Squash (Sorakaya) etc.
• Adjust spice level according to your taste.

Related Recipes:

• Quinoa Idli
• Quinoa Dosa
• Quinoa Guntapongalalu (Quinoa Kuzi paniyaram)
• Healthy breakfast/Meal recipes(Millets,quinoa, Cracked wheat)