Vegetable Quinoa Pulao with toasted nuts

      

In Ayurveda, nuts are prized for their nourishing, strengthening, and rejuvenative qualities. They build ojas, support all tissues, and balance Vata and Pitta when prepared and eaten mindfully. Soaked and spiced, they become a sattvic, easily assimilated food that promotes lasting vitality.

Quinoa Vegetable Pilaf (serves 2)

Ingredients:

• 1 cup quinoa
• 3 cups water
• 2–3 tbsp ghee
• 1 tsp cumin powder
• ½ tsp cinnamon
• 1/8 tsp clove powder
• ¼ tsp freshly ground black pepper
• ½ tsp turmeric
• ½ tsp coriander powder
• ½ tsp mineral sea salt (or to taste)
• 1 cup mixed chopped vegetables (such as ¼ cup each carrots, green peas, broccoli, and cauliflower)
• Toasted nuts or seeds, and sunflower, alfalfa, or pea sprouts for garnish

Method:

1. Rinse the quinoa thoroughly under cold water to remove any bitterness.
2. Bring 3 cups of water to a boil in a separate pot.
3. While the water heats, melt the ghee in a large saucepan over medium heat. Add the quinoa and all the spices. Stir-fry for about 2 minutes until fragrant.
4. Add the chopped vegetables and sauté for another minute.
5. Carefully pour the boiling water into the quinoa and vegetable mixture, add salt, and stir.
6. Return to a gentle boil, then cover and reduce heat to low. Simmer for 15–20 minutes, or until the quinoa is soft and the water is absorbed.
7. Remove from heat and let sit, covered, for 5 minutes to allow the flavors to meld.
8. Fluff with a fork, adjust seasoning if needed, and serve garnished with toasted nuts or seeds and fresh sprouts.

Tips:

• Change up the vegetables based on the season for variety.
• For extra brightness, add a squeeze of lemon or some fresh herbs before serving.

Ayurvedic Tips for Eating Nuts:

• Soak overnight to enhance digestibility and remove natural inhibitors.
• Peel almonds after soaking for best results.
• Combine with warming spices like cardamom, cinnamon, or saffron, especially for Kapha and Vata types.
• Eat in moderation, as nuts are dense and can be heavy if overeaten.