If you’re looking for a wholesome, protein-packed, gluten-free meal that fits beautifully into a weight-loss or muscle-gain diet, this High-Protein Quinoa Pulao is just what you need.
Made with quinoa—one of the few plant foods that contain all nine essential amino acids—this dish offers complete protein along with the goodness of vegetables, kidney beans, spinach, and soya chunks.
It’s flavorful, comforting, nutrient-dense, and incredibly easy to prepare. Whether you’re meal-prepping for the week or craving a light yet satisfying lunch, this pulao will become your go-to healthy recipe.
- Healthy Zucchini Cheela Recipe
- Biotin Laddoo – Superfood Laddus for Hair, Skin & Overall Wellness
- 9 Best Stress-Relieving Foods for a Calm Mind and Healthy Body
- The Ultimate Protein Rich, Gluten free Roti Flour for PCOS/PCOD, Gut Health & More!
- Healthy & Tasty Protein-Rich Gluten free Besan Chila Wraps /tortilla
- Miracle ABC Juice for skin whitening & skin glowing
- Weight Loss Sugar-Free Oats Ice Cream
- 10 Tips to stay fit!!
- Weight loss recipe
Ingredients
- Quinoa – 1 cup
- Oil – 1 tbsp
- Ghee – 1 tsp (or use oil for vegan option)
- Blanched soya chunks – ½ cup
- Boiled kidney beans (rajma) – ½ cup
- Chopped spinach – ½ cup
- Green peas – ¼ cup
- Chopped tomatoes – 2
- Chopped green chilies – 2
- Grated ginger – 1 tsp
- Cumin seeds – ½ tsp
- Cinnamon stick – 1 small piece
- Black peppercorns – 4
- Turmeric powder – ¼ tsp
- Red chili powder – ½ tsp
- Coriander powder – 1 tsp
- Cashews – 5
- Raisins – 7–8
- Sesame seeds – 1 tsp
- Salt – to taste
- Chopped coriander leaves – 1 tbsp
- Water – 2.5 cups
Method
Step 1 – Prepare the Quinoa
- Place 1 cup quinoa in a strainer.
- Rinse thoroughly under running water for 30–40 seconds to remove bitterness.
- Drain well and set aside.
Step 2 – Stir-Fry the Soya Chunks
- Heat a little oil in a pan.
- Add ½ cup blanched soya chunks.
- Stir-fry for 5–7 minutes.
- Add a pinch of turmeric and red chili powder, then continue sautéing until lightly golden and crisp.
- Remove the soya chunks and keep aside.
Step 3 – Prepare the Masala Base
- In the same pan, heat 1 tsp ghee (or oil).
- Add ½ tsp cumin seeds.
- Add a small stick of cinnamon and 3–4 peppercorns.
- Add 2 chopped green chilies and 1 tsp grated ginger.
- Add 2 chopped tomatoes and cook until soft.
- Now add cashews, raisins, and 1 tsp sesame seeds. Sauté for 1–2 minutes.
Step 4 – Add the Spices
- Mix in ¼ tsp turmeric, ½ tsp red chili powder, 1 tsp coriander powder
- Sauté the spices for 2 minutes. Add a splash of water to help the masala cook and prevent burning
Step 5 – Add the Vegetables & Protein
- Add ¼ cup green peas. Cover and cook for 3–4 minutes.
- Then add ½ cup boiled kidney beans (rajma), ½ cup chopped spinach, stir-fried soya chunks
- Add salt to taste and mix well.
- You may also add boiled chickpeas or peanuts for extra protein and crunch.
Step 6 – Add Quinoa & Cook
- Add the rinsed quinoa and mix it with the masala.
- Pour in 2.5 cups hot water.
- Cover and cook on low heat until the quinoa becomes soft and fluffy.
- If needed, add a little more water during cooking.
- Once the quinoa is fully cooked, turn off the flame.
- Garnish with fresh coriander leaves.
- Fluff gently with a fork and serve warm.
Quinoa is a complete protein, meaning it contains all 9 essential amino acids that the body cannot produce on its own.
Just 1 cup cooked quinoa provides around 8 grams of plant-based protein, making this pulao a perfect balanced meal.
Tips & Tricks
1. Rinse Quinoa Properly..This removes the natural coating (saponin) that can taste bitter.
2. Use Hot Water for Faster Cooking adding hot water helps the quinoa cook evenly and more quickly.
3. Add More Protein Options For extra protein boost, you can add:
- Boiled chickpeas
- Moong beans
- Tofu cubes
- Edamame
4. Want Weight Loss? Use less oil and add more vegetables like carrots, beans, or zucchini.
5. Want Muscle Gain? Increase quantity of soya chunks and kidney beans.
6. Make It Vegan.. Replace ghee with oil or vegan butter.
