Quinoa is a supergrain food, dating back 3.000 - 4.000 years ago when Incas first realised that quinoa seeds are fit for consumption. Quinoa used to be not so familiar for many people, but this superfood has increased its popularity worldwide. There are multiple healthy benefits with eating quinoa. Here are some of them listed:
1) Quinoa is the most protein-rich food we can eat, with 8 grams of protein per serving (185 grams). It is a great source of complete protein, meaning it contains all nine essential amino acids. It is a good replacement of rice, as rice is considered to be inadequate for protein source, as it lacks adequate amounts of the amino acids lysine and isoleucine.
2) Quinoa contains lysine, which is mainly essential for tissue growth and repair.
3) Quinoa contains almost twice as much fiber as most other grains, with up to 4 grams per serving (depending on the type of quinoa). Fiber makes you feel fuller for longer and is less energy dense, meaning it has fewer calories for the same volume of food.
4) Quinoa contains Iron that contributes to 15% of the daily value per serving (when based on a 2.000 calorie diet).
5) Quinoa is rich in magnesium, has a high content of manganese, and is high in Riboflavin (B2), and boost a lot of other nutrients like potassium, sodium, calcium, phosphorus, folate, copper, zinc, vitamin E and various beneficial antioxidants.
6) Quinoa has a very low fat content, providing 1 gram of fat per 63 calories. Meaning there is a total of 4 grams fat per serving. In addition, quinoa is considered to be a valuable source of certain health-supportive fats.
7) Quinoa is non-GMO, gluten-free and usually grown organically.
Preparation time: 35 minutes
Ingredients (1 big portion):
* 1/2 dl quinoa (185 grams)
* 1/2 cucumber (spiralised)
* 1 carrot (spiralised)
* 2 tbsp edamame or peas
* 2-3 green onion (chopped)
For dressing:
* 1/4 dl spring water
* 1 garlic glove (minced. The smallest size, alternatively use half of it, unless you like garlic taste) * 1.5 tbsp peanut butter
* 1 tbsp soy sauce
* 1 tbsp sesame oil
* 1/2 tbsp rice wine vinegar
* 1/2 tbsp agave syrup
* 1/8 ts salt
* 1/8 ts black pepper
What to do:
Cook quinoa for about 13-15 minutes, until absorbed water and soft. Whilst it is cooking, spiralise cucumber and carrot. Then, add peas and green onion. Add quinoa when ready (but first, allow it to cool down). Prepare dressing in a food processor and add on top of the salad. Enjoy!
This portion is quite big, but the vegetables are easy to digest, and the quinoa makes you feel full, but not too full.