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Quinoa- a Super Food

Updated on January 17, 2019
Dietitian Roomani Jain profile image

Dietitian Roomani Jain M.Sc. Foods & Nutrition (gold ,medalist) Expert on Weight loss and well balanced diets Founder- eat right diet cli


QUINOA- A super food

A most popular and beneficial super food.

It is considered to be a major vegetarian source of protein as it contains all 9 essential amino acids.

It is gluten free, high in fiber, calcium, magnesium, iron, potassium, B vitamins and various good antioxidants.


  1. A complete food- quinoa is not a cereal, it is a pseudo grain. But it is eaten and considered as a cereal. It contains all essential amino acids, major minerals, fiber and vitamins tats why it can be an complete food.

  2. Helps in weight loss- quinoa has properties like reducing appetite and increasing metabolism, hence it can very useful for weight loss.

  3. Controls Diabetes- It is a low Glycemic index food and aids in controlling blood sugar levels.

  4. Wheat allergy or gluten intolerance- it can work as a staple diet for people with celiac disease or gluten intolerance as it is a gluten free complete food.

  5. Very nutritious- Quinoa has a very high Nutritional content, according to USDA the nutrient content of 1 cup of cooked quinoa-

NUTRITIONAL CONTENT of 1 cup cooked quinoa (185 g)

Calories-120 kcals


Protein- 4.4 g

Fat- 1.9 g

Fiber- 2.8 g


Quinoa can be eaten in various forms-

you can dry roast quinoa, make powder and add in cookies, biscuits and milk shakes etc.

Grind quinoa and make flour and you can make chapatis, cheela or pancakes, dosa etc.

Boil and simmer in vegetable broth or pressure cook to make dalia, khichuri , upma etc.

Here is a quick and easy recipe


A breakfast recipe full of health and taste


Quinoa - ½ cup

Water- 1 cup

Oil- 1 tsp

Mustard seeds- a pinch

Hing or asafoetida- a pinch

Onion- 1 medium sized chopped finely

Capsicum- ¼ cup chopped finely

Carrots- ¼ cup chopped finely

Peas- ¼ cup

Green chilies- 1 tsp chopped finely

Salt- to taste

Turmeric powder- 1 pinch

Coriander leaves- 1 tsp chopped finely


Heat oil in a pan, add hing and mustard seeds,

Add onions and green chili, saute

Add all veggies and cook till they are tender

Mix salt and turmeric powder

Add quinoa and water, mix well

Simmer and cover till quinoa is cooked

You can also pressure cook

Garnish with coriander leaves.


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