A healthy indulgence: Quinoa delicacies for the Indian palate
Quinoa is a super health food that can be adapted to any dish, even your favourite Indian dishes.brand stories Updated: Dec 19, 2017 13:29 IST
India’s top rice millers and Basmati rice exporter, KRBL launched India Gate Quinoa earlier this year. Quinoa is a highly nutritious product that is meant for people of all age groups. Although actually a seed, it is prepared like whole grains such as rice and barley, and is often called a ‘pseudo grain’.
Quinoa is rich in protein, calcium, dietary fibre, folic acid, and iron, and can cover up to 70% of one’s daily nutritional needs. It boosts growth in children, keeps blood sugar levels under control, and aids in tissue repair. As it is low in calories, it is ideal for those looking to lose weight. Here’s a look at how this superfood can help all members of the family:
- Pre-cooking: Soak quinoa in fresh water for 5 minutes. Drain the water before cooking. Measure: 1 cup quinoa for 2 cups of water.
- Cooking instructions:
- Stove: Place drained quinoa and water in a medium-size saucepan, and bring it to boil. Add salt if desired. Reduce to simmer. Cover and cook until water is absorbed (12-15 minutes). Let it sit for 6-8 minutes and fluff with fork before serving.
- Microwave: Place drained quinoa and water in a microwave-safe bowl. Cook on high mode for 10 minutes. Cover and allow the quinoa to absorb water for 2-3 minutes.
- For added flavour, use your favorite cooking stock in place of water. Quinoa is ready to serve when it turns from white to transparent.
•Working professionals: Quinoa meals cover up to 70% of one’s daily nutritional needs.
•Kids: Boosts growth with essential nutrients like protein and calcium.
•Expecting mothers: Folic acid and iron provide vital nutrients to body.
•Diabetics: Low Glycemic Index (GI) keeps blood sugar in control.
•Recovering patients: Accelerates tissues repair and recovery with its protein-rich and fibrous content.
Cooking with quinoa
Quinoa is delicious and easy to digest. It has a nutty flavour, and can be boiled and eaten plain, like rice or barley. It can also be replaced as the key ingredient in any dish. So, perk up your burger by peppering the mashed vegetables with quinoa. You can also make brownies, dosas, poha, upma, and dhokla with quinoa. The best part about the grain is that it does not change the authentic flavour of the dish.
To get you started, we have two mouth-watering quinoa recipes below, that are not only packed with nutrition but also delicious all the way.
Recipe 1: Quinoa methi tikki
Quinoa: 100 gms
Boiled potatoes: 50 gms
Ginger: 10 gms
Green chilli: 10 gms
Kasoori methi: 5 gms
Yellow chilli powder: 5 gms
Roasted chana dal powder: 20 gms
Salt: as per taste
1.Boil the quinoa with salt, strain it, and keep it aside.
2. Add boiled and grated potatoes in the quinoa, salt,chopped ginger,chopped green chilli, kasoori methi, yellow chilli powder, and roasted chana dal powder.
3. Make tikkis out of the mixture and fry them in a non-stick pan.
4. Serve it with mayonnaise.
Total Calories: 216.6 kcals
Recipe 2: Chocolate coffee quinoa cake
Preparation time:15 mins
Baking time: 30-40 mins at 180°C
Ingredients (Wet / Dry):
1 cup flour ;1/2 cup oil
1 cup quinoa; 1/2 cup water
1 cup powdered sugar ; 1/4th cup milk
1/3rd cup cocoa powder; 1/4th cup curd
1 tsp baking soda ; 1 tsp vanilla extract
1 tsp baking powder; 2 tsp coffee essence
½ tsp salt
1. Mix all dry ingredients in a bowl.
2. Mix all wet ingredients in another bowl.
3. Mix the wet and the dry ingredients thoroughly with a beater for 2 minutes.
4. Pour the mixture into a greased mould and bake for 30-40 minutes at 180°C.
Total calories: 1519 kcals / 1132 kcals [with splenda]
Carbohydrates: 222.6 g / 122.6gms [with splenda]
Fats: 57.5 g
Fibre: 5.7 g
For more details on this highly versatile and nutritious super food, log on to www.quinoa.life
First Published: Sep 25, 2017 11:34 IST