Quinoa is a super food packed with several nutrients which I have listed below. For anyone looking for a healthy alternate to rice or wheat, this is an excellent choice without compromising the taste.
This video explains how to cook quinoa perfectly and making a tasty salad using that. I have included chickpea (white chana/kabuli chana) which provides more protein. Quinoa, walnuts and cranberry are rich source of antioxidants which may prevent or delay some types of cell damage according to National Institutes of Health.
This salad is really easy to prepare. In my experience and from what I have read, this salad would help to maintain healthy digestive system and to reduce weight (വണ്ണം കുറക്കാൻ). Try this healthy salad for your office lunch or kids lunch box or house party menu and let me know your feedback.
This recipe is explained in Malayalam
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INGREDIENTS (SERVES 2):
Cooked Quinoa – 2 cups
Cooked Chickpea – 1 cup
Chopped Onion – ½ cup
Chopped Capsicum – ½ cup
Dried Cranberries – ¼ cup
Walnut Pieces – ¼ cup
For Salad Dressing:
Olive Oil – 2 tbsp
Lemon Juice – 2 tbsp
Pepper Powder – to taste
Salt – to taste
This is the nutrient content in 1 cup (185 grams) of cooked quinoa:
Protein: 8 grams.
Fiber: 5 grams.
Manganese: 58% of the recommended daily value (RDA).
Magnesium: 30% of the RDA.
Phosphorus: 28% of the RDA.
Folate: 19% of the RDA.
Copper: 18% of the RDA.
Iron: 15% of the RDA.
Zinc: 13% of the RDA.
Potassium 9% of the RDA.
Over 10% of the RDA for vitamins B1, B2 and B6.
Small amounts of calcium, B3 (niacin) and vitamin E
Reference:
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