3 Interesting Ways To Include Quinoa In Your Diet
Quinoa is another food that you can include in your diet if you're trying to lose weight. Also, it is low in fat, high in antioxidants, and safeguards a number of bodily organs.
New Delhi: Quinoa is a nutrient-dense meal that has a number of health advantages, starting with weight management, to excellent protein replacement, and use in gluten-free regimens. Additionally, it is also beneficial for your hair and can help you avoid cancer, diabetes, kidney stones, gallstones, and osteoporosis. Quinoa is another food that you can include in your diet if you're trying to lose weight. Also, it is low in fat, high in antioxidants, and safeguards a number of bodily organs.
Quinoa is considered a superfood because it is a complete protein, containing all nine essential amino acids, and is high in fibre, vitamins, and minerals such as iron, magnesium, and phosphorus. It is also gluten-free, making it a good alternative for people with gluten intolerance or celiac disease.
Quinoa can be cooked and used in a variety of ways, from breakfast porridges and salads to main courses and even desserts. Here are 3 interesting ways to include Quinoa in your diet:
1. Quinoa With Vegetables:
Ingredients:
- 125 g white quinoa
- 1/2 medium zucchini, diced
- 1/2 Green bell pepper, diced
- 1/2 green and yellow chilli, chopped
- 2 apricots, diced
- 250 ml vegetable stock
- 1 tsp salt
- 1 spring onion stalk
- 100 gms pinto beans (shelled)
- 2 Garlic cloves
- 1 tbsp olive oil
- A few sage leaves
- A few rosemary leaves
Preparation:
- Bring salt water or veggie stock to a boil in a pot, add the quinoa, and cook until the quinoa is translucent and the germ kernel has separated from the grain.
- Add some olive oil and set aside.
- Add spring onions, garlic, and chiles to a pan. For two minutes, thoroughly saute the chopped zucchini, bell peppers, dried apricots, and pinto beans.
- Add salt and pepper as per taste.
- Combine with the quinoa that has been cooked, and top with sage and rosemary.
2. Quinoa-Pear Breakfast Bake:
Ingredients:
- 1 cup water
- 1/4 cup quinoa, rinsed
- 1/4 cup mashed peeled ripe pear
- 1 tablespoon honey
- 1/4 teaspoon ground cinnamon
- 1/4 teaspoon vanilla extract
- Dash ground ginger
- Dash ground nutmeg
For Topping:
- 1/4 cup sliced almonds
- 1 tablespoon brown sugar
- 1 tablespoon butter, softened
- Plain Greek yoghurt, optional
Preparation:
- Preheat oven to 350°. In a small bowl, combine the first 8 ingredients
- Then transfer them to a greased 3-cup baking dish.
- Cover and bake for 50 minutes.
- In another small bowl, combine almonds, brown sugar and butter and sprinkle over the quinoa mixture.
- Bake, uncovered until lightly browned, 5-10 minutes longer.
- Let stand 10 minutes before serving. If desired, serve with yoghurt.
3. Cumin Quinoa Patties:
Ingredients:
- 1 cup water
- 1/2 cup quinoa, rinsed
- 1 medium carrot, cut into 1-inch pieces
- 1 cup canned cannellini beans, rinsed and drained
- 1/4 cup panko bread crumbs
- 3 green onions, chopped
- 1 large egg, lightly beaten
- 3 teaspoons ground cumin
- 1/4 teaspoon salt
- 1/8 teaspoon pepper
- 2 tablespoons olive oil
Preparation:
- In a small saucepan, bring water to a boil and then add quinoa.
- Reduce the heat; simmer, and cover until the liquid is absorbed. Keep for 12-15 minutes.
- Remove from heat and fluff it with a fork.
- Meanwhile, place the carrot in a food processor and pulse until coarsely chopped. Add the beans as well and process until chopped.
- Transfer the mixture to a large bowl and mix in cooked quinoa, bread crumbs, green onions, egg and seasonings.
- Shape the mixture into 8 patties.
- In a large skillet, heat oil over medium heat.
- Add the patties and cook until a thermometer reads 160° for 3-4 minutes on each side, turning carefully.
- The dish is ready to be served after soaking the excess oil on tissue paper.
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