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As purpose of this team, I am bringing y'all a complete plate that contains a balanced repast comprising of Ratatouille as well as Roasted Cauliflower Quinoa Rice as well as a Salad.
Have y'all heard of sambhar without the spices. The thyme as well as basil brand Ratatouille a rattling flavorful dish. I had fresh basil from the roof-top garden from my move house as well as so was happy to utilisation it. I used dried thyme that I lately got from a middle-eastern market. It is also a one-pot dish which way less pots to wash!
mmRatatouille
Servings: 6-8 ( 2 cups per person)
Ingredients:
Zucchini ( light-green squash): 1, medium
Sphagetti crush ( yellowish squash): 1, medium.
Persian squash: 1 medium
Eggplant ( brinjal): 1 small
Carrots: 2, medium
Green Bell pepper ( capsicum): 1, chopped.
Tomatoes: 3-4 big, chopped
Olive oil: 1 tbsp
Onion: 2 big, chopped
Garlic: 4-6 cloves, minced
Thyme: 1 tbsp, chopped if using fresh thyme; 1 tsp if using dried
Basil: 1/4 loving cup +1 tbsp, freshly chopped
Bay leaf: 1 medium sized
Freshly solid set down dark pepper: 1 tsp ( tin move adjusted based on private spice level)
Water: 1 loving cup ( y'all tin add together to a greater extent than H2O if y'all wishing a sparse sauce).
Salt: to taste
Sugar: a pinch
Method:
Chop all the squashes into 1 inch x1/2 inch pieces as well as proceed aside.
Peel the carrot as well as cutting it into 1 inch long pieces.
Do the same alongside eggplant. Take lukewarm H2O inwards a pot. Add 1/4 tsp tabular array salt to it. Add the chopped eggplant to it. Keep aside.
In a large pot, estrus olive oil. Add chopped onions as well as garlic. Sauté until the onions showtime to sweat.
Add the chopped carrots. Sauté for 3-4 mins until the carrots are slightly tender.
Squeeze the eggplant slices out of the H2O as well as add together it to the pot. Cover the pot as well as fix for five mins.
Now add together the chopped tomatoes. Let is cooked until partially cooked.
Add inwards the bay leaf,thyme as well as 1/4 loving cup basil leaves.
Next, add together all the chopped squashes i after the other.
Add salt, sugar, freshly solid set down dark pepper as well as mix well.
Add 1 loving cup water. You tin add together to a greater extent than H2O if y'all wishing to a greater extent than sauce. All the squashes tend to move out H2O as well as I didn't wishing my dish equally good watery.
Cover the pot as well as allow it simmer for 45 mins, stirring infrequently.
Just earlier serving, garnish alongside the remaining chopped basil leaves.
Serve hot alongside the rice dish.
Roasted Cauliflower Quinoa Rice
Quinoa black-bean salad, Quinoa Avocado salad at dwelling which everyone else at dwelling enjoys, but my kids don't consume it. I wanted my kids to showtime eating quinoa too, then I came upwardly alongside this vivid thought of mixing quinoa alongside regular rice inwards pulao ( pilaf) as well as fried rice. I started alongside 1:2 ratio of quinoa as well as rice as well as straight off I create 1:1 as well as the kids consume it. This also works for adults. I definitely similar it this way as well as I relish it as well as I don't immature lady my rice. This play a joke on reduces my saccharide intake piece increasing the poly peptide intake. Try this method, I am certain y'all equally good volition forget that y'all are eating quinoa!
Servings: 5-6 ( 1 loving cup per person)
Ingredients:
Uncooked quinoa: 1/2 cup
Water: 1 cup
Salt: 1/4 tsp
Cooked rice: 2 cups
Olive oil: 1 tbsp
Onion: 1 big, chopped
Green chillies: 2, medium ( optional)
Bay leaf: 1 medium-sized
Cauliflower florets: 2 cups
Ginger garlic paste: 1 tsp
Dried Cranberries : 1 tsp
Sugar: a pinch
Salt: to taste
Freshly solid set down dark pepper: 1/4 tsp ( adapt to private grade of desired spice level)
Method:
Bring 1 1/2 cups H2O to a boil inwards a saucepan. Add the washed quinoa as well as a pinch of tabular array salt to the water, cut back the open fire to low, encompass as well as fix for fifteen minutes. Turn off the flame, fluff the quinoa alongside a fork, encompass as well as proceed it for to a greater extent than or less other 10 mins or until ready to use.
In a kadai/ sauté pan, estrus i tbsp of olive oil.
Add the chopped onions, bay leaf, light-green chillies as well as sauté until the onions laid out to sweat.
Add inwards the washed as well as drained cauliflower florets. Sauté until the cauliflower florets are tender.
Add inwards the sugar, salt, dark pepper powder, cranberries as well as mix well. Sauté until the entire mix turns slightly golden inwards color. Make certain y'all don't allow it acquire burnt.
Now add together inwards the cooked rice as well as cooked quinoa as well as mix well.
Serve hot.
Mixed Salad
Now for the salad, I actually exactly pose together to a greater extent than or less ingredients that I had on paw as well as used a vinaigrette equally a dressing. This is pretty much the Indian Kachumber ( salad). I mixed together cucumber, onion, tomatoes, olives, feta cheese as well as used a lemon-vinegar-oilive oil-salt-pepper dressing. I also separately served to a greater extent than or less freshly sliced avocado slices. It was an afterthought. You tin mix it inwards your salad equally well.
Servings: four ( 1 loving cup per person)
Ingredients:
Cucumber: 1 medium-sized, de-seeded & chopped.
Tomato: 1 medium-sized, chopped.
Onion: 1 medium sized, chopped
Shredded carrot: 1/4 cup
Olives: 6, sliced
Feta cheese: 1 tbsp
Lemon juice: 2 tbsp
Vinegar: 1 tbsp
Olive oil: iii tbsp
Salt: 1/4 tsp
Black pepper: 1/4 tsp
Method:
Add all the higher upwardly ingredients to a bowl. Mix well.
Serve chilled alongside rice as well as ratatouille.
I am bringing this to Throwback Thursday, Angie's Fiesta Friday & Saucy Saturdays. Loretta @ Safari of the Mind as well as Petra @ Food Eat Love are co-hosting the Fiesta.
Cooking made easy:
Any autumn vegetables tin move used for the Ratatouille. You tin add together to a greater extent than or skip to a greater extent than or less vegetables based on what y'all have. If y'all don't create got fresh tomatoes, you tin add together a tin of crushed tomatoes instead of fresh ones. Ratatouille tin also move cooked inwards a tedious cooker or crockpot.
For the roasted cauliflower quinoa rice, y'all tin utilisation leftover rice. You tin brand the quinoa earlier paw as well as proceed it inwards the refrigerator to move used a solar daytime or ii later. You tin increase or decrease the proportion of quinoa used based on your private preference.
For the salad, y'all tin utilisation whatever combination of salad ingredients.
Footnotes (Food for thought):
All the vegetables used inwards ratatouille are rich alongside essential vitamins as well as minerals. Did y'all know that each color of the vegetable is representative of the predominant vitamin that it supplies?? For example: orangish colored vegetables are rich inwards beta carotene. Hence it helps to include a multifariousness of colors inwards your plate.
Cruciferous vegetables similar cauliflower are known for their anti-oxidant as well as anti-inflammatory properties.
Quinoa is a nutrient- rich superfood that is non solely protein-rich, but is then rich inwards dietary fiber.
All the vegetables used add together mass to the meal, thereby causing satiety, preventing over-eating as well as also preventing constipation.
References:
http://healthyeating.sfgate.com/colors-vegetables-nutrients-2311.html
https://en.wikipedia.org/wiki/Quinoa
http://www.mindbodygreen.com/0-4994/7-Benefits-of-Quinoa-The-Supergrain-of-the-Future.html
http://www.livescience.com/50400-quinoa-nutrition-facts.html
http://articles.mercola.com/sites/articles/archive/2014/02/22/cauliflower-health-benefits.aspx
http://www.webmd.com/diet/cauliflower-health-boost
Disclaimer
I am non a nutritionist or dietician. My cognition as well as data is based on my question as well as reading from unlike resources. Please consult your medico or dietician earlier making whatever changes to your diet.Other DFT contributors and their links!
Food for thought:
Knowing is non enough, nosotros must apply. Willing is non enough, nosotros must do. Johann Wolfgang Von Goethe