Ayurvedic Savoury Quinoa Breakfast Bowl

Ingredients

  • 1.5 cups quinoa flakes (optional: can use rice flakes or millet flakes).
  • 3 tbsp raw unsalted peanuts.
  • 1 tsp extra virgin olive oil (can use garlic or onion infused if you wish).
  • ½ tsp mustard seeds.
  • 10 curry leaves.
  • ½ cup spring onions (green tips only, as this is FODMAP-friendly).
  • ½ tsp turmeric powder.
  • ¼ tsp cayenne pepper (if tolerated).
  • 1 tsp Himalayan sea salt.
  • 1 cup canned chickpeas, drained and rinsed well. 
  • Pinch of stevia.
  • 3 tbsp chopped flat leaf parsley. 
  • 1 tsp lemon juice.
  • 1 tbsp sesame seeds.
  • 1 tbsp raisins (optional if you like a sweet/savoury flavour).
  • 1 cup cubed white potato (that has been peeled, steamed and allowed to cool) or steamed & diced carrot – optional but a great way to use up leftovers and make the dish heartier/add some sweetness!

Method

  • Wash the flakes and soak in 2 cups of filtered water for 7 to 8 minutes. 
  • Meanwhile, heat a fry pan over medium heat. Add the peanuts and dry roast them until they become slightly browned, about 2 minutes. Remove and set aside to cool
  • In the same pan, heat the oil over medium heat. When the oil is hot, add the mustard seeds and curry leaves. The mustard seeds will begin to pop after about half a minute
  • Stir in the green onion tips and cubed potato and cook until the potato becomes slightly charred, about 7 minutes
  • Add the salt, turmeric, cayenne, chickpeas, and stevia and cook for about a minute, mixing well
  • Drain the water from the flakes and add the flakes to the pan, then stir in the cooled dry-roasted nuts and optional raisins. Combine everything well, cover, reduce the heat to medium-low, and cook for 4 to 5 minutes or until the flakes are tender, but not too runny. Stir to mix and fluff the quinoa (note: flakes won’t fluff). Taste and adjust salt and spices. Cover and set aside for 2 minutes. Serve warm, garnished with lemon juice and flat leaf parsley

Optional extra: if you’d like to add some greens to this dish (always a good idea), throw in a handful of prewashed baby spinach just prior to serving until wilted.

Makes: 4 servings
Time taken: Approx. 40 minutes 

Ayurveda is a system of medicine with historical roots in India. In the West, Ayurveda therapies and practices have been integrated in general wellness applications and in some cases in medical use, particularly concerning the treatment of digestive disorders. 

Turmeric, cumin, coriander, fennel, mint, black pepper, ginger, cardamom, cinnamon and cayenne pepper are among the ayurvedic spices that are said to enhance digestion and metabolism, cleanse impurities from the body and prevent digestive disorders such as gas and bloating.

Those who struggle to digest quinoa (a rarity, as it is considered a FODMAP-Friendly grain) often find they tend to do better with quinoa flakes, as this cereal is more processed, removing some of the hard-to-digest fibre. This delicious Ayurvedic-inspired savoury breakfast is a perfect alternative. It is hearty enough to leave you full and feeling energised. If there are left-overs you’ve got yourself a great lunch side dish or take-to-work head turner. Best served warm with a drizzle of coconut yoghurt (FODMAP Friendly provided it contains no inulin and authentic Indian-style!)

Sharon - The FODMAP Friendly Vegan

Sharon Rosenrauch, was valedictorian at Bond University, has a Bachelor of Psychology, a Masters of Nutrition, is about to commence her PhD, and is a speaker, a mentor, a creative problem solver and author of the FODMAP Friendly Vegan eBook.

Sharon’s favourite quote: “You are not what you eat; you are what you absorb.”

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