Portion Control Meal Plate: Tomato Quinoa, Spinach Stir Fry, Beetroot Poriyal & Curd

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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.

 

 

 

 

Sibyl Sunitha

Sibyl Sunitha

     
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