Quinoa Pilaf or Cracked Wheat Pilaf - My Weeknight Staple
This post was long over due. I have noticed that things I cook most frequently are the one most neglected. This Pilaf that I cook either with Cracked Wheat or Quinoa is on our dinner menu for at least two days in a week. And the leftover are delicious for lunch the next day.
I am trying to explore other carbohydrate option other than the usual rice and wheat. After trying a variety of grains like barley, millet, couscous and bulgur, Cracked Wheat and Quinoa have emerged as the family favorite.
The most common method of cooking Cracked Wheat or Quinoa is sauteing the raw grain with veggies and seasoning and then adding measured liquid and letting the grains absorb the liquid, low and slow. The grains to liquid ration is usually 1:2.
But this cooking technique is something I need to master. No matter how hard I try, my pilaf always turns up mushy and clumpy. Exactly opposite of how I want my pilaf to be.
Quinoa Pilaf |
I am trying to explore other carbohydrate option other than the usual rice and wheat. After trying a variety of grains like barley, millet, couscous and bulgur, Cracked Wheat and Quinoa have emerged as the family favorite.
Raw and Cooked Cracked Wheat |
Raw and Cooked Quinoa |
But this cooking technique is something I need to master. No matter how hard I try, my pilaf always turns up mushy and clumpy. Exactly opposite of how I want my pilaf to be.
Then I started cooking my grains the way I cook my Pasta. I bring a large pot of salted water to boil. Then I add the Cracked Wheat or the Quinoa. Once its tender (in about 5-7 mins), I drain it over a mesh strainer. After that I saute the cooked grains with the veggies and seasoning of my choice.
Perfect fluffy pilaf every time.
This Pilaf goes very well with any kind on Vegetarian or Non vegetarian Indian curries. Will also go well with Moroccan Tagine too. Grilled fish or chicken are also good accompaniment to this Pilaf. It can turn into a complete meal by adding some cooked chicken, shrimp or tofu.
Perfect fluffy pilaf every time.
Cracked Wheat Pilaf |
Quinoa Pilaf |
This Pilaf goes very well with any kind on Vegetarian or Non vegetarian Indian curries. Will also go well with Moroccan Tagine too. Grilled fish or chicken are also good accompaniment to this Pilaf. It can turn into a complete meal by adding some cooked chicken, shrimp or tofu.
Diabetic Platter:
Here are seven health benefits of Quinoa:
1. Quinoa is one of the most protein-rich foods we can eat. It is a complete protein containing all nine essential amino acids.
2. Quinoa contains almost twice as much fiber as most other grains.
3. Quinoa contains Iron. Iron helps keep our red blood cells healthy and is the basis of hemoglobin formation.
4. Quinoa contains lysine. Lysine is mainly essential for tissue growth and repair.
5. Quinoa is rich in magnesium. Magnesium helps to relax blood vessels and thereby to alleviate migraines. Magnesium also may reduce Type 2 diabetes by promoting healthy blood sugar control.
6. Quinoa is high in Riboflavin (B2). B2 improves energy metabolism within brain and muscle cells and is known to help create proper energy production in cells.
7. Quinoa has a high content of manganese. Manganese is an antioxidant, which helps to prevent damage of mitochondria during energy production as well as to protect red blood cells and other cells from injury by free radicals.
Read more about this article here.
Cracked Wheat is just what it sounds like: the cracked berries of whole wheat. The distinctively nutty food is versatile, low in calories and loaded with nutrients. Cracked wheat and other whole grains are good sources of magnesium. This mineral is essential to more than 300 enzymes, especially those that contribute to insulin secretion and the release of glucose into the bloodstream. The risk of developing type 2 diabetes can be up to 30 percent lower in people who consume cracked wheat and other whole grains regularly. |
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