Quinoa Mizo Bai

Among all the Indian states Mizoram is one of the seven sisters which is a North-Eastern state and has a variety of unimaginably delicious delicacies to offer. Mizoram food is mild and is tinted with influences of Chinese as well as North Indian cuisines. Like most states in the North-East region, rice makes for a staple food here as well, which is enjoyed with non-vegetarian delicacies, especially fish. However, they additionally consume their fair proportion of vegetables beside their meals. What makes Mizoram’s food special is its traditional style of serving on the banana leaves. The most commonly used medium of cooking is mustard oil. The Mizos do not like to eat oily food and they prefer to cook most of the dishes with little oil. Some of the most demanded delicacies of Mizoram are made with ingredients like bamboo shoots and ducks. Some very well known Mizo dishes are Misa Mach Poora, Panch Phoron Taarkari, Dal with Eggs, Poora Mach, Bai, Koat Pitha etc.

Well, why I am elaborating the cuisine of Mizoram is that the March month challenge in ‘Shhhhh Cooking Secretly Challenge group was ‘Mizo Cuisine’. For this theme, my partner was Aruna who gave me 2 secret ingredients as Green Chili & Baking Soda and I gave her as Ginger & Salt. Do check her recipe here using the secret ingredients given by me. As usual, using mine two ingredients I had to prepare a dish from Mizo cuisine. So I have come up with the most flavorful soup / stew from this mizo cuisine using these two ingredients which is Quinoa Mizo Bai

 Shhhhh Cooking Secretly Challenge

This popular Mizo dish is made using steamed vegetables with pork, spinach and bamboo shoot spiced with local herbs. Here I didn’t add any non vegetarian ingredients, simply used some vegetables and instead of the rice, I have opted quinoa. Bai is one of the most easily available dishes in Mizoram. This is a healthy soup which uses no oil. One can use any vegetables as per choice and accordingly cooking time also’ll vary. This soup is also completely vegan & gluten free. The preparation method is quite easy and results in a bland taste. I although enjoyed it, still one can add any desired sauce to get some extra flavor to this soup. 

Recipe Card for ‘Quinoa Mizo Bai’ :

vegan, gluten free, soup, eggfree, mizo bai, quinoa

soup, stew, quinoa, bai,

Mizoram Cuisine

Yield: 2


Quinoa Mizo Bai

a stew / soup from Mizo Cuisine made with quinoa, green leaves and assorted veggies.

prep time: 10 Mcook time: 20 Mtotal time: 30 M


  • Quinoa 3-4 tbsp
  • Spinach (shredded) 1/2 cup
  • Beans (chopped) 3-4 no.
  • Carrot (chopped) 1 no.
  • Potato (chopped) 1 no.
  • Cabbage (shredded) 1/2 cup
  • Garlic (chopped) (optional) 2 tsp
  • Ginger (chopped) 1 inch
  • Green chili (chopped) (optional) 1-2 no.
  • Baking soda 1 pinch
  • Salt as needed
  • Water 3-4 cup


  1. In a pan first heat water.
  2. When water starts boiling add quinoa, carrot, beans, potato and allow to cook till soft.
  3. Then add shredded spinach, chopped ginger & garlic, chopped green chilies, shredded cabbage, salt and stir well.
  4. Now add baking soda and cook for 2-3 minutes more.
  5. Turn off heat and serve warm !


Adjust the thickness of this bai by adding less or more water as per choice.
Green chili addition is optional. For kids, this can be fully omitted.
Also garlic can be skipped here, but this will give a nice flavor to the soup.


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Myself Sasmita, a techie turns to a food blogger which is reflected in this space.

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  1. Priya Iyer

    I love the look of your Bai! So healthy and wholesome, colourful and pretty too. Interesting that you have chosen to use quinoa here instead of the rice, the way it is traditionally made.

  2. Vidya Narayan

    I love how Quinoa replaces rice here and a huge plus is you have reduced the amount of soda in the recipe too. Bai is a great way to consume vegetables and some grains as a light dinner, considering there is no oil.

  3. Priya

    Such a healthy soup..no oil a d with quinoa. I love the concept of eat your colours and your soup has all the colours

  4. Anu

    Such a healthy dish with loads of vegetables and I love the addition of quinoa to it. I am sure this one dish will take care of daily veggie requirements.

  5. Aruna

    I absolutely loved your modern take on a traditional dish. Great use of the secret ingredients in this colourful and healthy Bai!

  6. Poonam Bachhav

    Replacing rice with quinoa in this bai with loads of colorful veggies sounds absolutely wholesome and healthy !

  7. cookwithrenu

    That looks so comforting and a healthy soup. A good use of quionoa here and love the Colourful greens.

  8. Pavani

    wow,such a healthy dish with lots of veggies.It looks absolutely delicious and thanks for sharing the recipe.

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