Quinoa Pilaf with Soy Kebabs-DFT

Yay!!!!! DFT is back just in time at the onset of winters, comfort food and celebrating Thanksgiving! Bringing a healthy yet delicious dish this month to celebrate the International Diabetes Month!

12271380_790641684379548_327501424_o


Creating Recipes with a Cause! I am a proud DFT blogger. To learn about DFT, Click here!! view more DFT recipes, Click here!

Today I am bringing you Quinoa Pilaf with Soy Kebabs, which is full of protein and fibre with minimum use of carbohydrates.   Quinoa being the super grain, which is gluten free and also aids in weight loss makes it a healthy choice compared to rice.    I have served the pilaf with Soy Kebabs which are also prepared in the Appe Pan with minimum use of oil.  It goes well with the pilaf along with yogurt mint dip.

DSC_4038 copy

If you are diabetic doesn't mean you can't enjoy delicious meals.  Its all about making the right choice and don't forget Portion Control is the key!!!

Ingredients for Quinoa Pilaf:

  • 3/4 cup Quinoa (have used organic)
  • 1/4 cup of diced bell peppers (red & green)
  • 3-4 garlic cloves, chopped
  • 1/2 tsp of rosemary, (dried)
  • salt to taste
  • 1/4 cup of butternut squash
  • 1 tbsp slivered almonds
  • 1 tbsp olive oil
  • 1/4 tsp crushed red pepper

Ingredients for Soy Kebabs:

  • 3/4 cup soy granules ( boiled)
  • 1 small red onion
  • cilantro
  • inch of ginger
  • salt to taste
  • 3/4 tsp garam masala
  • 1/4 tsp red chili powder
  • 1/2 tsp amchoor powder ( dry mango powder)
  • 3 tbsp besan
  • 1 tbsp bread crumbs
  • 1 tbsp olive oil

Directions:

Cook quinoa as per the directions on the packet. After the water if dried up let it sit covered for additional 5 mins and then using a fork, fluff it up.  While quinoa is cooking, cut the butternut squash into cubes and drizzle half a tsp of olive oil along with red crushed peppers, rosemary and mix it well. Preheat the oven at 425F and bake it till its done which is about 20 mins.  Towards the end, put the almonds on to the baking sheet with the squash.

DSC_4014

DSC_4016

In a pan, add the remaining 1/2 tsp of olive oil and add chopped garlic to it.  Stir for a couple of minutes and then add bell peppers to it and keep stirring for additional few mins.  Add cooked quinoa along with a little salt and mix well.  Then add the cooked butternut squash and almonds to it and stir for a couple of more minutes.

For Soy Kebabs:

Boil the soy granules until soft.  Drain it so that the water is all out of it.  Grind the soy in a blender a little bit.   Add chopped onion, cilantro, ginger and green chili.  To the mixture add salt, red chili powder, garam masala, amchoor powder, besan and bread crumbs.  Mix well and see if it binds.

DSC_4015

Making balls out of the mixture.  Instead of frying I made these kebabs in the Appe pan so I don't have to use too much oil.  Fill the cavities of the Appe pan with a drop of olive oil and baste the cavities using the basting brush.  Place the balls in each cavity and cook it on a medium heat covered.  When they turn a little brown, turn them around and cook on the other side.

DSC_4017-2

Once they are done, take it out and set aside. To serve put 1/2 of quinoa pilaf along with 3 soy kebabs and mint yogurt dip.

Mint & Yogurt Dip

Mix yogurt and mint chutney together with sprinkle of salt.

DSC_4034 copy

Here are main ingredients used:

Quinoa–  pronounced as (Keen-wah) is a nutty flavored grain which has low glycemic index, which means it will not spike your blood sugar.    It also has higher dietary fiber, enough amino acids to be considered a complete protein.  Both protein and dietary fibers play a significant role to keep the blood sugar levels under control.

Butternut Squash– It is a starchy vegetable, which means a little high in carbohydrates than any other squash.  Limited usage and make sure to count it in your meal plan.

Bell Peppers– peppers are packed with fiber and relatively low in calories and carbohydrates, they are an excellent choice when following the diabetes diet. They are considered to be a non starchy vegetable which means the carbohydrates they have are in the form of fiber.  1 cup of raw vegetable has 5-7 grams of carbohydrates.

Soy Protein– Soy is a healthy, low-fat source of protein. It’s high in B vitamins, fiber, potassium, and essential amino acids.  It is cholesterol as compared to animal protein. It is the only plant protein which is equivalent to protein found in egg or meat.  Soy protein also helps in lower risk of developing type 2 diabetes.

Disclaimer
I am not a nutritionist or dietician. My knowledge and information is based on my research and reading from different resources. Please consult your doctor or dietician before making any changes to your diet.

Source: healthguides.healthgrades.com, healthyeating.com, diabetes.org

Other DFT dishes from our group:

Sonal

http://simplyvegetarian777.com/2015/11/18/veg-kebabs-with-quinoa-spinach-chickpea-salad-diabetes-friendly-thursdays/

Shailja
https://shailjatomar.wordpress.com/2015/11/18/vegetable-couscous-pilaf/

Swati
http://www.letscookhealthytonight.com/curried-tofu-with-vegetable

Parvathy

https://crackleandtemper.wordpress.com/2015/11/18/vegan-cottage-pie-thanks-giving-special-diabetic-friendly-thursdays/

Suchitra

http://sus-healthy-living.blogspot.com/2015/11/ratatouille-roasted-cauliflower-quinoa.html

Apsara

http://eatingwelldiary.com/2015/11/19/sugar-free-cranberry-relish-for-diabetes-friendly-thursdays/

Quinoa Pilaf with Soy Kebabs-DFT
 
Prep time
Cook time
Total time
 
Enjoy Quinoa Pilaf with Soy Kebabs, a diabetic friendly low carb meal.
Author:
Recipe type: Veg
Cuisine: Indian
Serves: 3
Ingredients
  • ¾ cup Quinoa (have used organic)
  • ¼ cup of diced bell peppers (red & green)
  • 3-4 garlic cloves, chopped
  • ½ tsp of rosemary, (dried)
  • salt to taste
  • ¼ cup of butternut squash
  • 1 tbsp slivered almonds
  • 1 tbsp olive oil
  • ¼ tsp crushed red pepper
  • Ingredients for Soy Kebabs:
  • ¾ cup soy granules ( boiled)
  • 1 small red onion
  • cilantro
  • inch of ginger
  • salt to taste
  • ¾ tsp garam masala
  • ¼ tsp red chili powder
  • ½ tsp amchoor powder ( dry mango powder)
  • 3 tbsp besan
  • 1 tbsp bread crumbs
  • 1 tbsp olive oil
Instructions
  1. Cook quinoa as per the directions on the packet. After the water if dried up let it sit covered for additional 5 mins and then using a fork, fluff it up. While quinoa is cooking, cut the butternut squash into cubes and drizzle half a tsp of olive oil along with red crushed peppers, rosemary and mix it well. Preheat the oven at 425F and bake it till its done which is about 20 mins. Towards the end, put the almonds on to the baking sheet with the squash.
  2. In a pan, add the remaining ½ tsp of olive oil and add chopped garlic to it. Stir for a couple of minutes and then add bell peppers to it and keep stirring for additional few mins. Add cooked quinoa along with a little salt and mix well. Then add the cooked butternut squash and almonds to it and stir for a couple of more minutes.
  3. For Soy Kebabs:
  4. Boil the soy granules until soft. Drain it so that the water is all out of it. Grind the soy in a blender a little bit. Add chopped onion, cilantro, ginger and green chili. To the mixture add salt, red chili powder, garam masala, amchoor powder, besan and bread crumbs. Mix well and see if it binds.
  5. Making balls out of the mixture. Instead of frying I made these kebabs in the Appe pan so I don't have to use too much oil. Fill the cavities of the Appe pan with a drop of olive oil and baste the cavities using the basting brush. Place the balls in each cavity and cook it on a medium heat covered. When they turn a little brown, turn them around and cook on the other side.
  6. Once they are done, take it out and set aside. To serve put ½ of quinoa pilaf along with 3 soy kebabs and mint yogurt dip.
  7. Mint & Yogurt Dip
  8. Mix yogurt and mint chutney together with sprinkle of salt.

 

 

 

Comments

comments

Leave a Reply

Your email address will not be published. Required fields are marked *

Rate this recipe:  

This site uses Akismet to reduce spam. Learn how your comment data is processed.

%d bloggers like this: