Dirty Quinoa

This delicious dish originated as 'Dirty Rice' but has since evolved. Both rice and quinoa are suitable options for consumption; however, quinoa may be more advantageous for individuals with diabetes due to its lower glycemic index and its ability to stabilize glucose levels more consistently. This recipe is highly adaptable, offering numerous options to adjust the flavor, while maintaining the essential components of meat, pseudo grains, and vegetables.

Ingredients

2-3 teaspoon of oil ( vegetable is good!)

500 grams mince (beef or pork)

1/2 onion (chopped)

2 garlic cloves (chopped)

2 tins of diced tomatoes

1 cup of chicken stock

paprika (to taste)

salt and pepper (to taste)

4 carrots (finely chopped)

Optional Extras

Chickpeas

Corn

Eggplant

Zucchini

Squash

Tomato Paste

Whole Egg Mayonaise (to add at the end for extra flavour)

Method

1. Add oil to large saucepan and turn on heat

2. Add onion and garlic. Cook for 1-2 mins

3. Add mince and stir still brown

4. Add Paprika /Salt / Pepper

5. Add tins of tomato and cup of stock

6. Add cup of uncooked quinoa

7. Bring to boil then reduce heat and simmer for 25-30mins (you may need to stir occasionally to keep from contents sticking to the bottom!)

8. Serve up!

   
   
   
   

   

   This is a real life example of how we would have our dirty quinoa - with lots of veggoes which would dinner each time. My kids love steamed broccili and carrots so thats always a general staple. We may also add whole egg mayonaise for extra flavour!

   
   

   Conclusion

   This delicious and healthy dinner is undoubtedly a hit in our household. Choosing quinoa over rice has been a popular and refreshing change. We strive to include a variety of elements in every meal, and this one delivers perfectly. It's simple, budget-friendly, and packed with flavor. With numerous options for customization, you can enhance the taste and incorporate any vegetable. Simmering for 25-30 minutes allows all the flavors to meld beautifully, creating an incredibly tasty dish!

   
   
   
   

   

   Check out this awesome screenshot of the CGM after that delicious dirty quinoa dish and veggies we showed earlier! Look at how, around midnight, glucose levels spiked but quickly came back down and leveled off. Waking up to levels around 5-ish is absolutely perfect! The Grain and Legumes Nutrition Council points out that quinoa is packed with carbohydrates but has a low glycemic index (https://www.glnc.org.au/resource/quinoa/), meaning it affects blood glucose gradually over time instead of causing a sudden spike.