Quinoa Pulao with Chicken, Tofu & Veggies Recipe

This Quinoa Pulao with Chicken, Tofu & Veggies has become an absolute staple in our household, a true culinary chameleon that adapts to our busiest weeknights and most relaxed weekend gatherings. I remember the first time I made it; I was a bit skeptical about combining chicken and tofu, worried the textures might clash or one would overpower the other. But oh, how wrong I was! The savory chicken, the subtly firm tofu, and the rainbow of tender-crisp vegetables, all nestled amongst fluffy, nutty quinoa, created a symphony of flavors and textures that had everyone, even my notoriously picky eater, asking for seconds. It’s not just delicious; it’s a powerhouse of nutrition that leaves us feeling satisfied and energized. The aroma alone, a fragrant blend of Indian spices, fills the kitchen and signals that something truly special is on its way. It has since become my go-to for a wholesome, flavorful, and incredibly versatile one-pot meal.

Ingredients for Quinoa Pulao with Chicken, Tofu & Veggies

This recipe is designed to be a complete, balanced meal, packed with protein, fiber, and essential nutrients. The quantities below serve approximately 4-6 people.

For the Quinoa:

• 1.5 cups quinoa, rinsed thoroughly under cold water
• 3 cups vegetable broth (or water with a bouillon cube)
• 1/2 teaspoon salt (if using water)

For the Proteins:

• 1 lb (about 450g) boneless, skinless chicken breasts or thighs, cut into 1-inch cubes
• 1 (14-16 oz) block extra-firm tofu, pressed and cut into 1-inch cubes
• 1 tablespoon olive oil or coconut oil (for searing tofu)
• 1 tablespoon olive oil or coconut oil (for searing chicken)

Marinade for Chicken & Tofu (optional, but recommended):

• 2 tablespoons plain yogurt (or coconut yogurt for dairy-free)
• 1 tablespoon ginger-garlic paste (or 1 inch ginger, grated + 3 cloves garlic, minced)
• 1 teaspoon turmeric powder
• 1 teaspoon cumin powder
• 1 teaspoon coriander powder
• 1/2 teaspoon garam masala
• 1/2 teaspoon red chili powder (or paprika for mildness, adjust to taste)
• 1 tablespoon lemon juice
• Salt to taste

For the Aromatics & Spices:

• 2 tablespoons olive oil or ghee
• 1 large onion, finely chopped
• 1 tablespoon ginger-garlic paste (if not using in marinade)
• 1 green chili, slit lengthwise (optional, for heat)
• 2 bay leaves
• 4-5 green cardamom pods, lightly bruised
• 4-5 cloves
• 1-inch cinnamon stick
• 1 teaspoon cumin seeds
• 1 teaspoon turmeric powder (additional, for the base)
• 1 teaspoon cumin powder (additional)
• 1 teaspoon coriander powder (additional)
• 1/2 teaspoon garam masala (additional, for finishing)
• Salt and freshly ground black pepper to taste

For the Vegetables (use about 3-4 cups total, chopped):

• 1 large carrot, diced
• 1 red bell pepper, diced
• 1 green bell pepper, diced
• 1 cup green peas (fresh or frozen)
• 1 cup chopped green beans
• 1 cup corn kernels (fresh or frozen)
• 2 cups spinach, roughly chopped (optional, add at the end)

For Garnish:

• Fresh cilantro, chopped
• Fresh mint leaves, chopped (optional)
• Toasted cashews or slivered almonds (optional)
• Lemon wedges

Understanding Key Ingredients:

• Quinoa: This ancient grain is the star. It’s a complete protein, meaning it contains all nine essential amino acids. It’s also gluten-free and rich in fiber, iron, and magnesium. Rinsing quinoa is crucial to remove saponins, natural compounds that can give it a bitter taste.
• Chicken: Boneless, skinless chicken breast or thigh provides lean protein. Thighs tend to be more flavorful and juicier, while breasts are leaner. Cutting them into uniform pieces ensures even cooking.
• Tofu: Extra-firm tofu is ideal as it holds its shape well. Pressing tofu removes excess water, allowing it to absorb flavors better and achieve a crispier texture when seared. Tofu is an excellent plant-based protein source.
• Vegetables: The beauty of this pulao lies in its versatility. Feel free to use your favorite seasonal vegetables. Broccoli florets, cauliflower florets, zucchini, or mushrooms would also work wonderfully. The key is to add them according to their cooking times – harder vegetables first, softer ones later.
• Spices: The blend of whole and ground spices is what gives this pulao its characteristic Indian flavor profile. Turmeric provides color and anti-inflammatory benefits, cumin and coriander add earthy notes, garam masala offers warmth, and cardamom, cloves, and cinnamon contribute aromatic complexity.
• Ginger-Garlic Paste: A cornerstone of many Indian dishes, this paste adds a pungent, aromatic depth. You can buy it pre-made or easily make it fresh.

Step-by-Step Instructions to Craft Your Perfect Quinoa Pulao

Follow these detailed steps to create a mouthwatering and nutritious quinoa pulao.

1. Prepare the Quinoa:
* Rinse the 1.5 cups of quinoa thoroughly under cold running water in a fine-mesh sieve until the water runs clear. This removes any bitterness.
* In a medium saucepan, combine the rinsed quinoa, 3 cups of vegetable broth (or water with salt).
* Bring to a boil, then reduce heat to low, cover, and simmer for 15-20 minutes, or until all the liquid is absorbed and the quinoa is fluffy with the germ spiraled out.
* Once cooked, turn off the heat and let it sit, covered, for 5-10 minutes. Then, fluff with a fork. Set aside. (Alternatively, you can cook the quinoa directly in the pulao pot after sautéing the vegetables, adding it with the broth – this method saves a pot but requires careful liquid management).

2. Marinate the Proteins (Optional but Recommended):
* In a medium bowl, combine the cubed chicken with half of the marinade ingredients (1 tbsp yogurt, 1/2 tbsp ginger-garlic paste, 1/2 tsp each of turmeric, cumin, coriander, 1/4 tsp garam masala, 1/4 tsp red chili powder, 1/2 tbsp lemon juice, salt). Mix well to coat.
* In a separate bowl, gently toss the cubed tofu with the remaining half of the marinade ingredients. Be careful not to break the tofu.
* Let both chicken and tofu marinate for at least 15-30 minutes at room temperature, or up to an hour in the refrigerator. This step significantly enhances their flavor.

3. Sear the Proteins:
* Tofu: Heat 1 tablespoon of olive oil or coconut oil in a large, heavy-bottomed pot or Dutch oven over medium-high heat. Add the marinated tofu cubes in a single layer (work in batches if necessary to avoid overcrowding). Sear for 2-3 minutes per side, until golden brown and slightly crispy. Remove the tofu and set aside.
* Chicken: To the same pot, add another tablespoon of oil if needed. Add the marinated chicken cubes. Cook for 5-7 minutes, stirring occasionally, until browned on all sides and cooked through. Remove the chicken and set aside with the tofu.

4. Sauté Aromatics and Spices:
* To the same pot (add the 2 tablespoons of olive oil or ghee if the pot is dry), reduce heat to medium. Add the cumin seeds and let them splutter for a few seconds.
* Add the bay leaves, green cardamom pods, cloves, and cinnamon stick. Sauté for about 30 seconds until fragrant.
* Add the chopped onion and sauté until softened and translucent, about 5-7 minutes. If using, add the slit green chili along with the onions.
* Stir in the ginger-garlic paste (if not used entirely in the marinade) and cook for another minute until the raw smell disappears.

5. Add Vegetables and Ground Spices:
* Add the diced carrots and green beans (or other harder vegetables) to the pot. Sauté for 3-4 minutes.
* Stir in the additional turmeric powder, cumin powder, and coriander powder. Cook for a minute, stirring constantly, to toast the spices and release their aroma.
* Add the diced bell peppers and corn kernels. Sauté for another 2-3 minutes until they are slightly tender-crisp.

6. Combine and Cook the Pulao:
* Return the seared chicken and tofu to the pot.
* Add the cooked quinoa to the pot. If you haven’t pre-cooked the quinoa, add the rinsed quinoa now along with the 3 cups of vegetable broth (or water).
* Add the green peas.
* Season with salt and freshly ground black pepper to taste. Gently mix everything to combine, being careful not to mash the quinoa or tofu.
* If using pre-cooked quinoa: Cover the pot and cook on low heat for 5-7 minutes to allow the flavors to meld and everything to heat through.
* If cooking quinoa in the pot: Bring the mixture to a gentle boil, then reduce heat to low, cover tightly, and simmer for 15-20 minutes, or until the quinoa is cooked and all liquid is absorbed. Avoid lifting the lid during this time.

7. Finish and Garnish:
* Once the pulao is cooked, turn off the heat. If you added raw quinoa, let it rest, covered, for 5-10 minutes.
* If using spinach, stir it in now; the residual heat will wilt it perfectly.
* Sprinkle with the remaining 1/2 teaspoon of garam masala.
* Gently fluff the pulao with a fork.
* Garnish generously with chopped fresh cilantro, mint (if using), and toasted nuts (if using).
* Serve hot with lemon wedges on the side.

Nutrition Facts: A Healthy Breakdown

• Servings: This recipe yields approximately 6 generous servings.
• Calories per serving (estimated): Approximately 450-550 kcal.

Please note: This is an estimation. Actual nutritional values can vary based on specific ingredient brands, exact quantities used, and optional additions.

Key Nutritional Highlights per Serving (Approximate):

• Protein: 25-35g (Excellent source from chicken, tofu, and quinoa)
• Carbohydrates: 45-55g (Primarily complex carbohydrates from quinoa and vegetables)
• Fiber: 8-12g (High in fiber, promoting digestive health and satiety)
• Fat: 15-25g (Mostly healthy unsaturated fats from olive oil, nuts (if used), and some from chicken/tofu)

This Quinoa Pulao is a well-rounded meal, providing a good balance of macronutrients. It’s rich in complete protein, beneficial for muscle repair and growth. The high fiber content aids digestion and helps regulate blood sugar levels. The variety of vegetables contributes essential vitamins, minerals, and antioxidants.

Preparation & Cooking Time: Quick and Efficient

• Preparation Time: 25-35 minutes (includes chopping vegetables, cubing proteins, and marinating time if you multitask)
  • Chopping vegetables: 15-20 minutes
  • Preparing proteins (cubing, marinating): 10-15 minutes
  • Rinsing quinoa: 2-3 minutes
• Cooking Time: 40-50 minutes
  • Cooking quinoa (if separate): 15-20 minutes
  • Searing proteins: 10-15 minutes
  • Sautéing aromatics & vegetables: 10-15 minutes
  • Simmering/Melding flavors: 5-10 minutes (if quinoa pre-cooked) or 15-20 minutes (if quinoa cooked in pot)
• Total Time: Approximately 1 hour 5 minutes to 1 hour 25 minutes

This dish is relatively quick for the complexity of flavors and nutritional benefits it offers, making it suitable for both weeknight dinners and more leisurely weekend meals.

How to Serve Your Delicious Quinoa Pulao

This Quinoa Pulao is a versatile dish that can be enjoyed in various ways. Here are some serving suggestions to elevate your meal:

• As a Standalone Meal: It’s hearty and complete enough to be served on its own, offering a perfect balance of grains, proteins, and vegetables.
• With Yogurt or Raita:
  • A dollop of plain Greek yogurt or a traditional Indian Raita (yogurt mixed with grated cucumber, mint, and roasted cumin powder) provides a cooling contrast to the warm spices of the pulao.
  • This pairing is classic in Indian cuisine and enhances the overall dining experience.
• With a Fresh Side Salad:
  • A simple green salad with a light vinaigrette (lemon juice, olive oil, salt, pepper) can add freshness and extra crunch.
  • Consider a Kachumber salad (diced cucumbers, tomatoes, onions, with lemon juice and cilantro).
• With Lemon Wedges:
  • Always serve with extra lemon wedges on the side. A fresh squeeze of lemon juice brightens up the flavors just before eating.
• With Pickles (Achar):
  • A small spoonful of Indian mango pickle or mixed vegetable pickle can add a tangy, spicy kick for those who enjoy bold flavors.
• Garnish Power-Up:
  • Don’t skip the fresh cilantro and mint for garnish; they add an irreplaceable fresh aroma and taste.
  • Toasted nuts like cashews or almonds provide a delightful crunch and richness.
• For Meal Prep:
  • Portion the pulao into individual containers for easy and healthy lunches throughout the week. It reheats well.

Additional Tips for Pulao Perfection

1. Rinse Quinoa Thoroughly: This cannot be stressed enough. Saponins on quinoa’s outer layer can impart a soapy, bitter taste. Rinsing under cold water until the water runs clear is essential for a delicious, nutty flavor.
2. Don’t Skip Marination (if time permits): Marinating the chicken and tofu, even for just 15-20 minutes, significantly boosts their flavor and tenderness. The yogurt in the marinade also helps tenderize the chicken.
3. Toast Your Spices: When adding the ground spices (turmeric, cumin, coriander) to the hot oil and aromatics, sauté them for about a minute until fragrant before adding other ingredients. This “blooming” of spices deepens their flavor. Be careful not to burn them.
4. Vegetable Variety and Timing: Feel free to customize with your favorite vegetables. Remember to add harder vegetables (like carrots, potatoes) earlier and softer ones (like peas, bell peppers, spinach) later to ensure everything is perfectly cooked and not mushy.
5. Resting the Pulao: After the pulao is cooked (especially if you cooked the quinoa directly in the pot), let it rest, covered, off the heat for 5-10 minutes. This allows the steam to finish cooking the grains perfectly and helps the flavors meld together beautifully. Fluff gently with a fork before serving.

Frequently Asked Questions (FAQ) about Quinoa Pulao

Q1: Can I make this Quinoa Pulao vegan?
A: Absolutely! To make it vegan, simply omit the chicken and use an additional block of tofu or substitute with chickpeas or a mix of hearty vegetables like mushrooms or sweet potatoes. Ensure your yogurt for the marinade is plant-based (e.g., coconut or almond yogurt) and use vegetable broth instead of chicken broth. Ghee should also be replaced with olive oil or coconut oil.

Q2: Can I use a different grain instead of quinoa?
A: Yes, you can. Brown rice, basmati rice, millet, or even couscous (though couscous cooks much faster) can be used. However, you’ll need to adjust the liquid-to-grain ratio and cooking times accordingly. Quinoa is prized for its high protein content and fluffy texture, which works exceptionally well in this pulao.

Q3: How do I store leftover Quinoa Pulao?
A: Allow the pulao to cool completely, then transfer it to an airtight container. It can be stored in the refrigerator for up to 3-4 days. Reheat in the microwave or on the stovetop with a splash of water or broth to prevent it from drying out.

Q4: Is this recipe suitable for meal prepping?
A: Yes, this Quinoa Pulao is excellent for meal prepping. It holds up well in the refrigerator and the flavors often meld and become even better the next day. Portion it into individual containers for convenient grab-and-go lunches or quick dinners.

Q5: How can I adjust the spice level of the pulao?
A: The spice level can be easily customized. For a milder pulao, omit the green chili and reduce or omit the red chili powder (or use paprika instead). For a spicier version, you can add more green chilies (chopped instead of slit for more heat) or increase the amount of red chili powder. Always taste and adjust seasonings as you go. Garam masala, while warming, isn’t typically “hot” spicy.