Opt in for Heart Healthy Quinoa

 

Skip the Carb but Still Delicious 

Being from India I love rice. Growing up I ate rice every day. but as I developed health issues my doctor suggested that I had to cut down on eating white rice. 

So I slowly switched to heart healthy, low cholesterol brown rice and quinoa. I have to be honest it was not easy. I loved my white rice, but after few years now I love my brown rice which sometimes I cook with little brown lentils for added protein. 

Below dinner consisting of quinoa fried rice Indian style is just as satisfying as white rice pulao but heart friendly. You can also cook brown rice using the same recipe. 

🌱 Quinoa Fried Rice/Pulao (Serves 4)

Ingredients:

• 1 cup uncooked quinoa (or 3 cups cooked quinoa)
• 2 tbsp of olive oil
• 1 medium onion, finely chopped
• 2 cups frozen mixed vegetables (peas, carrots, corn, green beans, etc.)
• 1 tsp ground cumin
• ½ tsp turmeric powder
• ½ tsp chili powder (adjust to taste)
• Curry leaves (optional)
• Fresh lemon juice
• Fresh cilantro for garnish

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Instructions:

1. Cook the Quinoa
• Rinse 1 cup quinoa thoroughly under cold water.
• In a saucepan, combine quinoa with 2 cups water. Bring to a boil.
• Reduce heat, cover, and simmer for 15 minutes or until water is absorbed.
• Remove from heat and let it sit, covered, for 5 minutes. Fluff with a fork. Set aside to cool.
2. Prepare the Fried "Rice" Base
• In a large skillet or wok, heat 2 tbsp olive oil over medium heat.
• Add the chopped onion and sauté for 2–3 minutes until translucent. You can add the curry leaves after the onion for some added flavor. (Curry leaves unlike bay leaves are edible).
3. Add Spices and Veggies
• Stir in cumin, turmeric, and chili powder. Cook for 30 seconds until aromatic.
• Add the frozen mixed vegetables. Cook for 4–5 minutes until heated through and slightly tender.
4. Combine with Quinoa
• Add the cooked quinoa to the skillet. Mix well to evenly coat with spices and veggies.
• Cook for another 3–4 minutes, stirring occasionally, until everything is hot and slightly crispy.
5. Finish and Serve
• Squeeze a bit of lemon juice on top for added flavor.
• Garnish with fresh cilantro.

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Serving Tip:
Serve as a light main dish or pair with a side of vegetable or yogurt or a salad.

 

Garlic Sautéed Spinach

Serves: 2–4
Prep Time: 2 minutes
Cook Time: 5 minutes

Ingredients:

• 1 tablespoon olive oil
• 3–4 garlic cloves, thinly sliced
• 10 oz (about 6–7 cups) fresh spinach or frozen (I use frozen vegetables regularly because they stay well longer in freezer, easy and quick to use and have no unhealthy additives like salt).
• Black pepper, to taste
• Optional: squeeze of lemon juice or pinch of red pepper flakes

Instructions:

1. Heat oil in a large pan over medium heat.
2. Add garlic and sauté for about 30 seconds to 1 minute, until fragrant but not browned.
3. Add spinach in batches, stirring and letting it soften down before adding more.
4. Cook for 2–3 minutes, stirring occasionally, until spinach is wilted and tender.
5. Optional: Finish with a squeeze of lemon juice or sprinkle of chili flakes.
6. Serve warm as a side or over rice, quinoa or with warm whole wheat pita bread.

So there it is; a delicious low sodium flavorful heart healthy dinner 💗

Read more about salt and sodium in this post:

Salt & Sodium