Explore Health Benefits Of The Superfood Quinoa

Lately, we have become extremely conscious of their health and fitness. With several diets on the chart that help us eat right, many are acing their fitness challenge with quinoa recipes. From working women to housewives of different age groups have included this foreign grain in their daily recipe. Be it quinoa pulao or quinoa upma, this seed has innovatively found a place in Indian style food. Quinoa for weight loss is the number one choice of ladies!

History Of Quinoa

Quinoa originates from the South American country Peru. It is actually part of the spinach family. We eat the seed which is cooked as grains or rice and has great nutritional value. Our country hosts a large section of veggies, there are plenty of delightful quinoa recipes vegetarians can enjoy.

Quinoa has fewer calories than white rice; one cup of quinoa contains twice the protein and equal grams of fibre as white rice. It also is rich in fibre content and has many health benefits. For those who want to reach a healthy weight-goal can have a dietary plan that includes quinoa for weight loss. And salad lovers can binge on delicious quinoa salad recipes.

Quinoa is gluten-free and a good source of vitamin E with antioxidant properties. You can substitute corn, wheat flour, rice with quinoa in your daily diet. Even though it is a gluten-free seed, quinoa recipes Indian style boasts a delicious spread of cuisines.

6 Important Health Benefits Of Quinoa That You Must Be Aware Of

With high nutrition value, quinoa health benefits include reduction of the risk of several health issues like;

1. High Blood Pressure

2. Migraine

3. Cardiovascular Diseases 

4. Risk Of Cancer

5. Depression

6. Weight Loss

Quinoa recipes have become widely popular in the country. If you are looking for a slight variation in your daily food routine, then quinoa recipes will surely do the needful. 

5 Must Try Indian Style Quinoa Recipes

1. Quinoa Dosa

If you are an unapologetic dosa lover but watchful about your rice intake, then you can substitute quinoa with rice batter. It’s one of the instant quinoa breakfast recipes that you and your family can enjoy.

Ingredients:

• 1 cup quinoa
• ½ cup urad dal
• ½ cup moong dal
• 1 tablespoon salt
• 2 tablespoon vegetable oil

Method:

1. Rinse the quinoa thoroughly till water flows clear.
2. Soak the lentils (urad dal and moong dal) and quinoa for five hours or overnight.
3. Then, grind it and blend with water to make the batter consistent and not very thick. 
4. Add salt to it.
5. Use a non-stick pan or dosa pan/tawa. 
6. Simmer the gas, put little oil and spread it. 
7. Spread the batter on the pan in a circular motion. 
8. Flip on the other side and keep it till it gets a golden colour.
9. Serve with sambar or coconut chutney.

2. Quinoa Pulao

Just like quick khichdi or daliya for dinner, quinoa pulao is a good option in quinoa dinner recipes that can be prepared in 20 minutes.

Ingredients:

• 1 cup quinoa
• 1 cup chopped onion
• 1 cup chopped tomatoes
• ½  cup chopped beans
• ½ cup finely chopped carrots
• 1 tablespoon ginger-garlic paste
• ½ tablespoon cumin seeds
• ½ tablespoon turmeric powder
• ½ or more (as required) tablespoon chilli powder
• ½ tablespoon garam masala
• Salt as per the requirement
• 1 and ½ cup of water

Method:

1. Take a saucepan, pour some oil (as needed) and heat if for half a minute. 
2. Put cumin seeds and ginger-garlic paste and saute till it turns brownish. 
3. Add chopped onions, saute it.
4. Add tomato, as it leaves water and becomes a paste, 
5. Add chopped vegetables and saute for some time. 
6. Add all the spices and mix for a minute.
7. Now, put the washed quinoa, stir it a little and pour water, stir again. 
8. Secure a lid and leave it for 5 minutes. 
9. Once it is cooked, you can garnish it with coriander leaves and spill some lemon juice over it. Ready to eat. 

You may serve with raita or pickle.

Note: It can be cooked in instant pot/pressure cooker/open saucepan

3. Quinoa Upma

This is a 10-minutes ready to eat, simple and healthy morning breakfast in the quinoa breakfast recipes. 

Quinoa upma can be made using different vegetables to add the taste for a light dinner as well. 

Ingredients:

• 1 cup quinoa
• 5-6 curry leaves
• ½ cup chopped onion
• ¼ mustard seeds
• ½ tablespoon grated ginger
• 1 tablespoon vegetable oil
• 2-3 chopped green chillies (spicy as needed)
• Salt as per the requirement
• Peanuts if required

Method:

1. Take a saucepan, 
2. Put oil in it and heat the oil for half a minute. 
3. Add mustard seeds, curry leaves, and grated ginger, saute for a few seconds
4. Add chopped onions and cook till they turn golden brown.
5. Add chopped chillies and salt, saute again. 
6. Now, add the rinsed quinoa and cook for 2 minutes. 
7. Add water as per the quantity required and leave it to boil for 5-6 minutes.

Enjoy your quinoa upma with masala chai/chai or coffee.

4. Quinoa Salad

Weight loss and salads go hand in hand. If you are considering quinoa for weight loss, then try one of the best quinoa salad recipes.

If you are a salad lover and have your own recipe for yummy salad, then you can just add quinoa in it sometimes.

Ingredients:

• 1 cup quinoa
• 1 avocado
• ½ spinach
• 1 tomato
• 1 cucumber
• 1 small broccoli
• ½ lettuce
• 1 cup chickpea

Method:

1. Wash the quinoa and boil it in water for 2 minutes. 
2. Simultaneously you can boil the other vegetables except for tomato and cucumber with smear gas for some time (don’t over boil them). 
3. You can boil chickpeas to make a great addition to the recipe. 
4. Mix all of these in a bowl, spread ½ spoon olive oil, pinch of black salt/salt, ½ spoon lemon juice for added taste.

You can also toss the vegetables in olive oil to enhance the taste.

5. Quinoa Soup

Looking to explore more in quinoa recipes vegetarians can try out, then a healthy quinoa soup is the one. After a long day and hectic schedule, often people feel lazy to cook anything healthy in the night, at times aren’t even hungry. Quinoa soup can come to your rescue to satiate the little hunger and help to sleep well. You can tick it in your quinoa dinner recipes on days you want to have light and liquid dinner.

Ingredients:

• 1 cup quinoa
• 1 avocado
• ½ spinach
• 1 tomato
• 1 cucumber
• 1 small broccoli
• ½ lettuce
• 1 carrot
• 1 cup green beans

Method:

1. Boil all the chopped vegetables along with quinoa. 
2. Secure a lid and leave it for 15 minutes with medium flame. 
3. Add an adequate amount of water required to boil it. 
4. After it is cooked to desired soup consistency, then add salt and black pepper for taste. 

Also, check out these 21 yummy lockdown recipes to satiate all your outside food cravings.

Key Pointers

1. Quinoa should be rinsed with water thoroughly before cooking. The saponin coating on its outer part tastes bitter, therefore to clean it, quinoa should be washed properly.
2. Quinoa can be a good alternative to starchy food items.
3. Quinoa is a source of many important nutrients like iron, manganese, folate, calcium, vitamins like B1, B2, B6 compared to most of the food items consumed.
4. Quinoa recipes are easy to make and incorporate in the diet.