Try out this healthy portion control meal plate with South Indian Style Tomato Quinoa, Spinach and Mushroom Stir Fry, Beetroot Poriyal and Curd. It is simple meal that one can cook on a everyday basis to make your meals healthy and light with fresh and seasonal vegetables.
Quinoa is a gluten free ingredient that makes it an excellent food for people who are following a gluten free diet. It is considered as a seed that contains twice the amount of fibre when compared to other grains. It is also rich in protein and can be replaced in dishes that use rice for a healthy diet. In this hearty recipe of south indian style quinoa we have added spices that are most commonly available at our everyday kitchen. The caramelised onions and the sauteed tomatoes helps to lift up the flavour of the dish.
We have paired it with two different sabzi, one is the south Indian style beetroot poriyal. It is nothing but chopped beetroot that are tossed in with freshly grated coconut and some tempered spice like mustard seeds and curry leaves. Beetroot is rich in potassium and minerals, it is a very good root vegetable that helps to increase the heamoglobin content in our blood. You can also add in other vegetable poriyal like Carrot Poriyal Recipe (Steamed Carrot Stir Fry) & Pavakkai Poriyal Recipe - Karela Ki Sabzi.
Then next accompaniment is a simple spinach and mushroom stir fry. Mushrooms are a good source of protein and it is loved by most of the people. Spinach on the other hand is rich Iron content and good for eyes. These two are a great combination when mixed along with sautéed onions and garlic.
Here in our meal plate we have also added a plain cup of curd. But you are free to add in any raita of your choice to make it more wholesome and healthy.
Below are the quantities we have used for a complete portion control meal. You can use these suggestions based on your dietary requirements.
Total Calories: 400 calories
- Tomato Quinoa : 1 Katori
- Beetroot Poriyal : 1/2 Katori
- Spinach & Mushroom Stir Fry : 1/2 Katori
- Curd : 1/2 Katori
Read the Guidelines for Healthy Eating Using Portion Control to incorporate healthy eating habits into your everyday lifestyle.
1. South Indian Style Tomato Quinoa Recipe
Quinoa is a type of grain that is rich in protein and fiber. This is mainly used western countries as their side but here we have used it in our kitchen to make a everyday recipe. The tangy tomatoes when mixed along with sauteed onions and green chillies will help to lift the flavour of the quinoa.
If you are looking for more quinoa recipe here are some :
- Quinoa Vegetable Upma Recipe
- Curry Fried Quinoa Rice Recipe
- Quinoa Brown Rice and Vegetable Pulao Recipe
2. Beetroot Poriyal Recipe (Stir Fried Beetroot)
It is simple south indian stir fry that is made using hopped beetroot that is tossed along with freshly grated coconut and tempered mustard seeds, curry leaves. Beetroot is a very good vegetable that is rich in potassium and minerals.
If you are looking for more beetroot recipes here are some :
- Beetroot Rice Recipe - Beetroot Pulao
- Beetroot Dip Rosemary Crostini Recipe
- Sweet Potato & Beetroot Kebab Recipe
3. Spinach Mushroom Stir Fry Recipe
A great combination of spinach and mushroom that goes as a side dish to your everyday meals. It does not require much time to make as it has less ingredients like sauteed onions and garlic for the extra flavour.
If you are looking for more spinach recipes here are some :
- Light And Healthy Spinach Soup Recipe
- Penne Pasta Recipe in Spinach Basil Pesto Sauce
- Spinach Ricotta Filled Cannelloni Recipe
4. How To Make Homemade Yogurt (Curd)
A plain curd will always help to refresh your palate when you add them to your everyday meals. It is rich in probiotics and antioxidants that is quite necessary for body. It is also rich in calcium and very good for the bones.
If you are looking for raita recipes here are some :
- Tomato Onion Cucumber Raita Recipe
- Mooli Raita Recipe (Spiced Yogurt Salad with Radish)
- Cauliflower & Cucumber Raita Recipe (Cauliflower Yogurt Salad)