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Best Quinoa Salad Recipe & Dressing: Jamie Oliver

Updated on November 25, 2013

What is Quinoa?

Definition
Quinoa, a species of goosefoot, is a grain-like crop grown primarily for its edible seeds. It is a pseudocereal rather than a true cereal, or grain, as it is not a member of the true grass family. In Hindi, it is commonly known as masoor.

Nutrition Facts about Quinoa-

Facts
Details
Protein in Quinoa
One of the best reasons to enjoy quinoa is because it has a high-protein content, which makes it a great cholesterol-free and low-fat source of protein for vegetarians and vegans. According to the USDA nutrient database, 1 cup of cooked quinoa (185 g) contains 8.14 grams of protein. To put that in reference, the recommended daily protein intake is about 56 grams for most men and 46 for most women.
Fat in Quinoa
Quinoa is naturally low in fat, but as a seed, it does have a small amount.One cup of cooked quinoa provides 3.4 grams of fat.By comparison, 185 grams cooked lean ground beef provides 33 grams of fat.
Calories in Quinoa
Quinoa is relatively low in calories. One cup of cooked quinoa provides 222 calories. But of course, watch what you add to the quinoa, as it's in the cooking process that most of the calories and fat will be added,depending on how you prepare it.
Other Nutrients in Quinoa
Quinoa is a great source of iron and fiber for vegetarians,vegans, and omnivores alike. One cup of cooked quinoa (185 grams) provides 15% of the recommended daily intake of iron, and 5 grams of fiber, which is 21% the recommended amount. Quinoa is also an excellent source of magnesium, with 118 mg per cup, cooked.
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Cook Time

Prep time: 15 min
Cook time: 15 min
Ready in: 30 min
Yields: Serve 4 people at once

INGREDIENTS-

  • 1 cup of Quinoa
  • 1 Fresh Green capsicum
  • 1 Fresh Red Capsicum
  • 1 tbsp. of Olive Oil
  • 1 Cucumber (peeled)
  • 20 Black Olives
  • 1 Garlic (Should be evenly Chopped)
  • 1 Full lemon’s juice
  • Black pepper powder to taste
  • Sea Salt as per taste


Cooking Instructions-

  1. Take a non-stick pan & heat 2 cups of water in it.
  2. Add Quinoa in it & add Sea salt to it. Mix it well. keep cooking the mixture till it get boils.
  3. Then cover the mixture & again cook it for about 15-17 minutes.
  4. Cut both the capsicums into small evenly cut pieces. Dice ½ olives & cucumber.
  5. Combine capsicums, garlic, sea salt, olives, olive oil, black pepper powder, Quinoa & lemon juice, all in one pan. Then Mix it well till it's properly cooked.
  6. When it is done, Serve it immediately.
  7. That's It. You are done. ENJOY...........

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Health Benefits of Quinoa-

Health Benefits
Details
Rich in Proteins
Proteins are essential to the building and repair of the bodys tissues and to basic functions like growth, digestion and excretion. Quinoa has a higher protein content than wheat, barley or other major grains. One cup of quinoa has 9 grams, which trumps the protein-rich egg (6 grams). Quinoa, which contains all 8 of the essential amino acids, is a complete protein. It has become a favorite dish among vegans and vegetarians, but the pleasures and benefits of it are available to anyone seeking an alternative to meat, eggs and dairy products as a protein source.
Helpful in Diet
Quinoa is a satisfying, low-cholesterol source of complex carbohydrates. Rich in fiber, its digested slowly and has a low glycemic index, helping you steer clear of the blood-sugar roller coaster. With its chewy texture, quinoa can be eaten at a leisurely pace. Its heart-healthy polyunsaturated fats will leave you feeling full while providing more nutritional content than breads or cereals made of refined grains. Quinoa can be eaten as a breakfast food to provide long-lasting energy and help you breeze through your morning workout. A meal of vegetables and quinoa, or quinoa and beans, is a dieters dream: high in vitamins, minerals and protein, while low in fat and calories.
Internal Cleanser/Detoxifier
As a complex carbohydrate, quinoa acts an internal cleanser, easing the progress of food through the digestive tract. Used regularly in your diet, quinoa can help keep you free of constipation and bloating. Unlike more common grains such as wheat, quinoa is gluten-free and can be enjoyed by people with digestive disorders, like celiac disease. This versatile seed can be used in breads, soups or other foods where grains are a primary ingredient, offering a steady source of colon-cleansing fiber. The vitamin B and folate in quinoa also help the liver in its role of eliminating wastes from the body, adding to quinoas detoxifying properties.
Bone Builder
For vegans, people with lactose intolerance or those who are simply looking for non-dairy sources of this vital mineral, quinoa is a flavorful source of plant-derived calcium. Calcium builds and maintains bones and teeth, helps regulate the contraction of the heart, and facilitates nerve and muscle function. One cup of cooked quinoa contains 30 milligrams of calcium. Quinoa also contains impressive quantities of potassium, magnesium and zinc, minerals that are crucial for heart, nerve and muscle function.
Brain Food
A cup of cooked quinoa offers 15 percent of the U.S. Recommended Daily Allowance of iron, which helps to deliver oxygen to the blood, boosting energy and brain power. Quinoas vitamin B content can help keep the mind sharp, maintain brain volume and stabilize mood.

Best Quinoa Salad Recipe-

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    • Angela Blair profile image

      Angela Blair 4 years ago from Central Texas

      I must admit my ignorance here -- I'm from a small town in Texas and don't have a clue as to what either "quinoa" or "capsicum (either color)" is? The recipe is very interesting and would love to know more about the ingredients. Thanks muchly! Best/Sis

    • Riviera Rose profile image

      Riviera Rose 4 years ago from South of France

      This one's right up my street - I love quinoa and all your other ingredients - Angela if you're reading this, capsicum is a pepper - looks perfect for the summer!

    • tebo profile image

      tebo 4 years ago from New Zealand

      Quinoa is a very nutritious food and this is a lovely recipe to use it in. I have made quinoa porridge but this gives another option for using this wonderful grain.

    • gags3480 profile image
      Author

      GAGANPREET SINGH BHATIA 4 years ago from Kanpur, India

      Thanks Angela. Great to hear that you liked the recipe.

    • gags3480 profile image
      Author

      GAGANPREET SINGH BHATIA 4 years ago from Kanpur, India

      Thanks Riviera for the comment.

    • gags3480 profile image
      Author

      GAGANPREET SINGH BHATIA 4 years ago from Kanpur, India

      Thanks tebo. I haven't tried it with porridge,but i shall do that now.

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