Ever tried Quinoa?
Quinoa has many health benefits, and it is becoming increasingly popular amongst plant based connoisseurs and health and wellbeing advocates.
What does Quinoa look and taste like?
Quinoa looks like a mix between bulgar wheat and couscous, but it has many more health benefits. Quinoa is a seed and is naturally gluten free. It’s packed full of nutrients like fibre, protein, folate and many antioxidants. It’s easy to cook and you can eat is as a savoury dish or as a sweeter pudding. Quinoa tastes best when mixed with other ingredients such as olive oil, herbs and spices, as it lacks its own flavour, which makes it a great base to build flavours and add more nutritional value.
Just 1 cup of cooked quinoa provides:
8g protein
5g fibre
3g fat
222 calories
PLUS - many beneficial minerals such as magnesium, zinc, iron and potassium.
With 5g of fibre per serving, quinoa is a great source to add to your meals. Adding fibre to your diet will promote regular bowel movements and feed the beneficial bacteria in your gut.
Quinoa is also a complete source of protein as it contains all 9 essential amino acids, making it one of the most richest sources of plant based protein. Add beans and lentils to quinoa to increase protein and fibre for a healthy and tasty meal.
If you haven’t tried quinoa before, why not try this tasty recipe below. Let us know what you think!
Serves 2-6 depending on portion size.
Ingredients:
1 cup uncooked quinoa, rinsed.
2 cups water
1 tin of mixed beans, rinsed and drained
1 tin of chickpeas, rinsed and drained
1/2 chopped cucumber
2 large salad tomatoes, chopped
2 cups raw or massaged spinach or kale
1 small red onion or 2 spring onions, chopped
1/2 cup finely chopped flat-leaf parsley
1/2 cup finely chopped coriander
¼ cup extra virgin olive oil
Squeeze of 1 lemon
1/2 tablespoon apple cider vinegar
1 clove minced garlic
Salt and pepper to taste.
Eat on its own or add chicken, salmon, halloumi or tofu for added protein. Slices of avocado are also a good addition but be sure to add fresh each time you eat some.
Instructions:
Combine the rinsed quinoa and the water in a medium saucepan. Bring the mixture to a boil over medium-high heat, then decrease to simmer. Cook uncovered until the quinoa has absorbed all of the water, this will take approximately 15 minutes. Remove from heat, cover and let the quinoa rest for 5 minutes. This will give it time to fluff up.
In a large bowl, the rest of the ingredients apart from the olive oil, lemon juice, apple cider vinegar, garlic and salt.
Once the quinoa is cool, add it to the serving bowl, and drizzle the dressing on top. Toss until the mixture is thoroughly combined.
This will keep in the refrigerator, covered or about 3 days.
Enjoy!
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