Updated: Sep 4, 2021
Quinoa is called the ‘superfood’ because it is rich in most of the nutrients, vitamins and minerals. It is pronounce as ‘Keen-wah’ and is one of the world’s most popular foods. It belongs to the amarnath family (rajgiri or chowlai also belong to the same family).
Rajgiri is also rich in antioxidants and is also a highly nutritive food. The seeds of quinoa are gluten-free and are also suitable to people who are wheat-intolerant. The seeds are rich in fiber, Vitamin B, Vitamin E, and other minerals like iron, calcium, magnesium, manganese, phosphorus, potassium. It was originally cultivated in South America, but is now grown in most of the countries.
In India, it is grown particularly in Uttarakhand and Andhra Pradesh. One cup of Quinoa contains 5 grams of dietary fiber, which is more than white or brown rice. It contains almost twice as fiber as most other grains. Fiber helps prevent constipation, promotes weight loss, helps control blood sugar level and maintains cholesterol level.
Moreover, one cup of quinoa contains 8 grams of protein. It is one of the most protein-rich foods that we can eat. It is a complete protein containing all nine essential amino acids. Also one cup of quinoa provides about 3 mg of iron, which promotes formation of healthy red blood cells. Since it has a low glycemic index, quinoa is perfectly suitable for diabetic patients.
There are different types of quinoa available in the market: red, white, black, quinoa flakes, quinoa flour. White quinoa is the most common type of quinoa available in stores. The seeds have a slight bitter taste, so it is better to rinse it once with water before cooking. Boil one cup of quinoa seeds with two cups of water for 15-20 minutes and prepare tasty and delicious recipies like quinoa poha, quinoa upma, quinoa porridge or pulao.