Fish Kedgeree Made With Quinoa and Sprouted Mung Beans

Smoked Haddock Kedgeree With Quinoa and Sprouted Mung Beans

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With this recipe I substitute the typical rice used in kedgeree for quinoa, which is considered a healthier option to rice, although it's a bit more expensive too - here‘s some info: http://www.wholegrainscouncil.org/whole-grains-101/quinoa-march-grain-of-the-month

For those who are used to garden peas in their kedgeree, the sprouted mung beans should have a similar taste. Here’s some info about the health benefits of sprouted beans and seeds: http://healthrecipes.com/growing_sprouts.htm

There's not much nutrition in verbiage, so straight to the recipe:

Ingredients

¾ cup of uncooked quinoa
1½ cups of water
1 cup of sprouted mung beans
1 boiled egg
½ teaspoon black/cayenne pepper/Cajun mix or curry powder (whatever)
50grams (3-4 good florets) broccoli
½ teaspoon of ground turmeric
100grams of smoked haddock
A few sprigs of fresh, chopped coriander/parsley/whatever you fancy

Method

Boil the quinoa in the 1½ cups of water. The quinoa takes about 15 minutes to cook. Once the water comes to the boil you can turn it down to a peep, keeping the lid on the pan. The quinoa will soak up all the water, so you won't need to strain it.

Meanwhile, you can boil an egg, and lightly steam the haddock on the lowest heat possible, in a little milk and a bayleaf if you have one. You'll know it's ready if it parts easily when you press it gently with a fork or spoon.

You can flake the haddock into small pieces, chop the broccoli and egg into half inch pieces, while you're waiting for the quinoa to cook.

Once the quinoa is cooked, add whatever spices and herbs you prefer and stir them in along with the turmeric, and then gently fold in the rest of the ingredients - except, hold back the bean sprouts.

I don't like to overcook the broccoli, but if it's from the supermarket I cook it enough to kill any bacteria, if it's fresh out of the garden (and I'm sure that next door's dog hasn't peed on it) I don't cook it at all.

I certainly don't cook the sprouted mung beans, to avoid killing off the vitamins. If you get them when the sprouts are about ¼-½inch long, (2-3 days after soaking), they taste (to me) just like fresh garden peas.

Quick version

If you're in a hurry you can cook the broccoli, and haddock from raw mixed in with the quinoa after it's cooked. Give the dish about 15 minutes in the microwave but don't add the boiled egg; eggs explode in the microwave. You can add it with the sprouted mung beans just before serving; they shouldn't cool the dish down too much.

That’s it; garnish it with the herbs, and serve it up.

Sprouted Mung Beans

These sprouts are about three days old (not now that I've scoffed them).  After that time, they're not so sweet tasting.
These sprouts are about three days old (not now that I've scoffed them). After that time, they're not so sweet tasting. | Source
No mung bean sprouts yet
No mung bean sprouts yet | Source

My wife said she wanted more fish in her diet and I’m always looking for healthy ways to make food interesting... Or, maybe that should be interesting ways to make food healthy? No... I think I meant, new ways to stay out the doghouse.

Anyway, all I’ve done here is take a simple kedgeree recipe and substituted sprouted mung beans for peas, and quinoa, for rice. The smoked haddock stays, but she doesn’t like hot spicy things, so, instead of cayenne pepper, I use ordinary black pepper, which she likes. I like Cajun mix; it’s a bit hot for her taste, but sometimes I sneak a half teaspoon into this dish.

I’m going to assume that you know of the nutritional benefits of sprouted beans, and quinoa. If you don’t, the guff is only a Google away. Anyway, I’ll put a few links up, here and there, which I think should interest you.

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Comments 10 comments

Fay Paxton 5 years ago

Okay, Amillar, you know I adore you. I went to your other hub and read about quinoa and then I read your recipe again. I looked at that picture of mung bean sprouts that looks like a bowl of sperm and decided I'll just have a Snicker. But thanks for the recipe anyway. :)


amillar profile image

amillar 5 years ago from Scotland, UK Author

Sprouted seeds and beans are supposed to be very nutritious Fay. I haven't gone into the nitty-gritty of the nutrition side of things, because the internet is bulging at the seams with regurgitated info - (that's maybe just my perception).

I'm afraid that whatever you do sprouts are going to look a bit like sperm - especially sprouted quinoa (because quinoa is actually a seed). But to get the same health benefits, you can soak things like sunflower or pumpkin seeds; you won't need to wait until they sprout - and with the time you save, you might go for a walk and get run over by a bus - or you could make a donation to the GOPs. (That’s not always healthy.)

Thanks for visiting and commenting.


Jillian Barclay profile image

Jillian Barclay 5 years ago from California, USA

Dear Amillar,

This is quite strange! Was going to google quinoa recipes and instead checked out some hubs I had not read yet... And here it is!


amillar profile image

amillar 5 years ago from Scotland, UK Author

Hi Jillian,

There are quite a few hubs on sprouting, quinoa and health foods in general; it’s all here on HubPages. I’m surprised at the amount of people who are unaware of quinoa.

Thanks for visiting and for commenting.


Pollyannalana profile image

Pollyannalana 5 years ago from US

Well I don't know what quinoa is and I am not too keen on fish other than talapia and oysters..tuna I make myself have some with Lilly my cat now and then since it is one of the called for fishes. I have really wanted to do some sprouting though, it seems really interesting. I think I read you can eat all sorts of sprouts and do them yourself. It is a shame about animals all about too, I think, I use to help my Mom gather greens as a child and I see so many but cats and dogs everywhere...but if times get rough maybe I could smell it first I guess. Bet that puts a picture in your mind, lol. I will look it all up though, surely with the fisherman my dad was I have had haddock and the only thing he fixed I didn't like had like round bones in it.

Well I went yard saling today and it was so unusual I must make a hub so I will get started on that. I just seem to have nothing for Jackie any more, don't know what to do with her. Thanks for sharing a healthy recipe, I will check it out better tomorrow and that effort is worth a vote up I am sure.


amillar profile image

amillar 5 years ago from Scotland, UK Author

I've never heard of talapia Polly, and if I gave my wife oysters, she'd probably think I'm up to something. I give her tuna fish quite often though - I suppose I should work on a few recipes for that.

Sprouting really is an interesting thing to do. I like to see them grow knowing that I have some control over what I'm putting into myself. Big business seems to control everything these days and I don't like the way that's developing. At least if a dog has adulterated your food you're aware of that.

Thanks for visiting and commenting - cheers.


Pollyannalana profile image

Pollyannalana 5 years ago from US

BBQ chips, tuna and mushroom soup casserole is the only way I really like tuna. You just put a couple layers in a casserole dish and crumble chip across top and just let it get bubbly. I have never fixed it in the microwave but I suppose you could to have it really quick and I don't know how healthy it is but it shouldn't be too bad. Use to have it quite often but seems my husband likes nothing anymore and I end up eating what he eats which is no good for either of us. That reminds me, I think we have left over pizza. Dag I wish I hadn't remembered that. I am just like my Mom always was and her mom, nothing can go to waste so it goes to waist.


amillar profile image

amillar 5 years ago from Scotland, UK Author

Arf arf Polly, "nothing can go to waste so it goes to waist." I must remember that one.

I suppose you could make a healthy pizza. I used to blend raw green vegetables, like Brussels sprouts, in with tomato puree and make a pizza topping. I'd put it on top of naan bread or pitta bread for something really quick and healthy. But, as they say, you can take the proverbial horse to the water...

Cheers.


Amanda Severn profile image

Amanda Severn 5 years ago from UK

I'm a sprouted bean convert too. I've got one of those little stacker gadgets that I grow seed and beansprouts in. It's only really me that eats them, but that's ok 'cos if you grow them yourself, you can just do a few at a time. I also quite like quinoa, but the family aren't convinced. Having said that, I think I'll give this a go, and see if they can be persuaded!


amillar profile image

amillar 5 years ago from Scotland, UK Author

Hi Amanda,

I like the bean sprouts when they're just 2-3 days sprouted; I think they're sweeter then, and just like garden peas to taste, which should work well in kedgeree. I suppose you could introduce one substituted ingredient at a time. For example, you might throw in a few bean sprouts along with the garden peas - and then the next time put some quinoa in along with the rice to get them used to these new things.

Anyway, it's nice to see you again Amanda - your continued good health.

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