South Indian Quinoa with Tamarind & Pumpkin
BARS = SHARE OF RECIPE CALORIES · RINGS = FDA DV
A quick, one-pot South Indian-spiced quinoa bowl with roasted pumpkin, potatoes, peas, and peppers, flavored with tamarind, mustard seeds, and curry leaves. Aromatic, healthful, and filling.
We index the facts; the cooking instructions live with the creator.
Nutrition & ingredients
Ingredients
serves 2- 1 tsp Oil
- 1/2 cup Uncooked Quinoa
- 1 cup Water
- 1/4 tsp Salt
- Generous Pinch of Cayenne Pepper
- 1 Tbsp Urad Dal (Split Black Gram, or use mung dal (petite yellow lentils))
- 1 Tbsp Toor Dal (Split Pigeon Pea, or use any split pea)
- 2 tsp Coriander Seeds
- 1/4 tsp Black Peppercorns
- 1/2 tsp Mustard Seeds
- 1/2 tsp Urad Dal (Black Gram, or use mung dal (petite yellow lentils))
- 12 Curry Leaves, coarsely chopped
- 1 cup Potato, cubed, 3/4 inch pieces (1 medium potato)
- 1/2 cup Cubed Pumpkin, loaded, 3/4 inch pieces (Butternut, or other squash)
- 1/2 cup Peas (Fresh or Frozen, thawed)
- 1/2 cup chopped Red Bell Pepper, 1/2 inch (1/2 medium pepper)
- 1/2 tsp Red Pepper Flakes, to taste
- 1-2 tsp Tamarind Paste
- 1 Tbsp Water
- 1/2 tsp Turmeric
- 3/4 tsp Salt
- 1-2 tsp Lemon Juice, for garnish
- 2 Tbsp Cilantro, for garnish
At a glance
PER SERVING · TIME 55M
BARS = SHARE OF RECIPE CALORIES · RINGS = FDA DV
Complete estimate · 100% of estimated mass resolved
All countable ingredients resolved. Figures are per serving.
- Prep
- 20m
- Cook
- 35m
- Sodium
- 1402mg
- Total sugar
- 7g
Added sugar is not shown when one or more ingredients lack reliable added-sugar evidence.
Nutrition estimated from ingredients, per serving.
Vitamins & minerals
- Potassium
- 1341mg
- Calcium
- 255mg
- Iron
- 7mg
Estimated from ingredients; USDA coverage varies by food.
- PREP
- 20M
- SODIUM
- 1402MG
- ESTIMATE
- COMPLETE
Nutrition estimated from ingredients, per serving. 100% of estimated mass resolved.