Quinoa is a type of whole grain and its popularity is growing daily because of its many health benefits. You can cook and eat quinoa seeds similar to most grains. The quinoa plant looks like beet and spinach and people can eat its seeds and leaves to get the benefits. There are over 120 different kinds of quinoa but the most common ones sold in grocery and spice shops are white, red, and black quinoa.
Nutritional information for quinoa
One cup of cooked quinoa contains:
222 calories
14.8 grams of protein
18.5 grams of fiber
55.3 grams of fat including 0.42 grams of saturated fat
Here are some health benefits of eating quinoa.
1- A good source of plant protein
People who follow a plant-based diet need to find a plant protein source and make sure they get enough protein. Quinoa is one of the excellent protein sources for these people. One cup of cooked quinoa (185 grams) gives you 14.8 grams of protein. Plus, the proteins in quinoa have a wide range of essential amino acids that help support muscle growth and key body functions.
Unlike many other grains, quinoa is also a great source of lysine, which is an essential amino acid needed to build proteins.
2 - High in fiber
Quinoa has a lot more fiber than other grains. One cup of cooked quinoa has about 18.5 grams of fiber, which is 15% of your daily fiber need.
Getting enough fiber can lower your risk for many health problems like constipation, high cholesterol, and high blood pressure. A fiber-rich diet might also help you lose weight because high-fiber foods make you feel full longer.
3 - A source of antioxidants
Quinoa is a good source of antioxidants compared to common grains. Products using quinoa have more nutrients than those with corn or rice. This is shown by quinoa flour having much higher nutritional value than corn or rice flour.
Quinoa also provides vitamin E, an antioxidant compound that helps reduce the risk of heart disease, diabetes, and many types of cancer including skin and liver cancer.
4 - Rich in manganese
Manganese is an essential nutrient for metabolism and works with many enzymes in the body to support vital functions. One cup of cooked quinoa contains 1.17 mg of manganese, about 35% of your daily need.
5 - Good source of iron
Iron is essential for many bodily functions because it’s key to making hemoglobin, the compound that carries oxygen in the blood. One cup of cooked quinoa has 2.76 mg of iron, about 15% of your daily needs.
6 - Source of folic acid
Folic acid is a B vitamin important for making DNA. Women need enough folic acid during pregnancy. Getting enough folic acid may reduce the risk of cancer and depression.
One cup of cooked quinoa has 77.7 micrograms of folic acid, which is about 19.34% of your daily folic acid need.
7 - provides magnesium
Magnesium is essential for over 300 enzyme reactions and is in every cell of your body. Low magnesium can cause high blood pressure, migraines, heart disease, blood vessel issues, and type 2 diabetes. One cup of cooked quinoa has 118 mg of magnesium, making it one of the best magnesium sources.
Here’s a tasty recipe you can easily make at home
This recipe is very easy to make. After cooking the quinoa, just add the other ingredients to get a complete healthy meal. All the ingredients are plant-based, gluten-free, and the meal is relatively low in calories.
Recipe notes: Don’t mix salad ingredients while quinoa is hot or the parsley and green onion will wilt and taste bad. Moving cooked quinoa to a big bowl helps it cool faster. You can swap some ingredients as you like, like green onion for chives, cranberries for dates, parsley for mint. You can keep this salad in the fridge for two days.
Ingredients:
1/4 cup pomegranate juice
1 lemon
3 or 4 spoons of extra virgin olive oil
Salt and pepper to taste
2 cups of cooked quinoa
1/3 cup of walnuts
1/3 cup of chopped parsley leaves
1/3 cup of green onion sliced
1 small pomegranate
1/3 cup dried cherries or cranberries
How to make the salad:
1 - Mix pomegranate juice with lemon peel and olive oil in a small bowl. Add salt and black pepper, then set aside.
2 - Mix cooled quinoa with walnuts, parsley, green onion, pomegranate, and dried berries in a large bowl. Then add the pomegranate juice mixture made earlier and mix all the ingredients. Add more salt and black pepper if you want. Serve immediately.
