by What is Quinoa?
Quinoa is edible grain obtained from a flowering plant of amaranth family. It was originated in North-western part of South America. Initially it was used for human consumption since 3000-4000 years ago in Peru and Bolivia. Now a days Quinoa cultivation has spread to over 70 countries like Kenya, United States & India. It’s getting popularity in all over world due to its nature & health benefits. It’s can be used as salads or side for the main dishes.
How Quinoa is healthy?
Quinoa is a gluten free grain, high in protein and fiber. This is most nutritious grain which contains all nine essential Amino acids which our body requires from food. It has higher amount if lysine then rice and wheat which make it better source of amino acids then other grains and vegetarian food. This is best substitute of meats to obtain all 9 essential amino acids. It provides sufficient amount of micronutrients and macronutrients to a meal.
Nutritional value of 1 cup cooked quinoa
- 222 calories
- 8.14g protein
- 5.18g fiber
- 3.55g fat
- 39.5g carbohydrates
- Contains good amount of minerals such as: Iron, magnesium, phosphorus, folate etc
Health benefits of Quinoa
Quinoa is a good source of antioxidants then other gluten free products like corn, rice and potato flour. It provides good amount of vitamin E which is an antioxidant compound and may help to reduce the risk if heart disease.
This is a good source of folate which is and essential vitamin B, plays an important role in DNA formation.
How to make a Healthy Quinoa salad- gluten free, dairy free
Healthy Quinoa Salad Recipe
- 1 cup mix quinoa
- 1 cup kale
- 1 cup baby spinach
- 1 pc orange
- Few Cherry tomatoes
- Banana shallots/ red onion
- Sunflower seeds
- Pumpkin seeds
Orange Vinaigrette
- 300ml fresh orange juice
- 100ml white wine vinegar
- 500ml extra virgin olive oil
- 20g honey
- Salt & pepper
Making of orange vinaigrette
- Reduce the orange juice to 1/3
- Mix all together well once orange juice reduction is cold.
- Season with salt and crushed pepper.
Step by step method to make the salad:
- Boil the quinoa in slight salted water for 18 minutes.
- Wash kale, baby spinach, dry & keep aside.
- Slice shallots or red onion thinly.
- Cut orange into wedges or cubes, make sure remove the seeds.
- Toast the sunflower and pumpkin seeds, keep aside to cool.
- Mix all above ingredients in a mixing bowl and dress with orange vinaigrette.
- Finish the salad with toasted seeds to give a nice crunchy bite.
This salad can be made in different flavours with addition of below items:
- Avocado and mango
- Heirloom tomatoes, lime juice, extra virgin olive oil
- Purple kale and avocado
- Cucumber, onions, tomatoes and breakfast radish
- Roasted squash and Arugula
- Chickpeas and feta cheese
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Thanks @Nitin kumar Singh