Vegetable Quinoa & Moong Bowl with Mint Yogurt
Serves
1
Calories
234 kcal
Preparation
10 min
Cooking
15 min
Total
25 min
Meal
दिन का खाना
Difficulty
Easy
Protein
12.07 g
Carbs
37.81 g
Fat
4.78 g
Fibre
6.92 g
❤️ Health Benefits
- ✔ Provides plant-based protein: Moong dal and quinoa work together to provide a satisfying protein-rich meal.
- ✔ Supports digestive health: Moong dal, quinoa and vegetables provide dietary fibre for healthy digestion and bowel regularity.
- ✔ Provides essential micronutrients: Carrot, beans, capsicum and mint contribute vitamins, minerals and antioxidant compounds.
- ✔ Supports steady energy: The combination of whole grains, pulses, vegetables and yogurt provides a balanced meal rather than relying mainly on refined carbohydrates.
- ✔ Supports gut-friendly eating: Plain yogurt provides protein and live cultures, while the vegetables and pulses add fibre.
🥕 Ingredients
Grains
- Quinoa — 2 Tbsp
Pulses
- Yellow Moong Dal — 1.5 Tbsp
vegetables
- Carrot — 2 Tbsp
- शिमला मिर्च — 1/4 Cup
- फलियाँ — 1/4 Cup
- Lemon Juice — 1 Tsp
Dairy
- Curd (Yogurt) — 80 g
Spices
- Cumin Seeds — 1/2 Tsp
- Turmeric Powder — 1/4 Tsp
- Table Salt — 1 To Taste
Beverages
- Water — 1 Cup
👨🍳 Instructions
- Rinse the quinoa and moong dal thoroughly.
- Cook them together with water and turmeric until soft but still slightly grainy.
- Lightly steam the carrot, beans and capsicum until just tender.
- Heat a small pan, add cumin seeds and dry-roast briefly.
- Add the cooked quinoa-moong mixture and vegetables. Gently toss together for 1–2 minutes.
- Mix chopped mint and lemon juice into the yogurt separately.
- Serve the warm quinoa-moong vegetable bowl with the mint yogurt on the side.
👩⚕️ Doctor's Tips
- 💡 “Eat this bowl slowly and keep the vegetables slightly crisp rather than overcooking them. Choose plain unsweetened yogurt, and avoid adding sugar or heavy sauces. The combination of quinoa, moong and vegetables makes a more balanced lunch than a grain-only meal.”