Whole grain quinoa is quickly gaining popularity due to its numerous health advantages. Although the quinoa plant itself is more akin to spinach and beets than most grains, people can cook and consume quinoa seeds in a manner similar to that of most cereals. This adaptable, nutrient-rich plant's seeds and leaves are edible. More than 120 different varieties of quinoa are grown by farmers. White, red, and black quinoa, however, are the most popular varieties seen in supermarkets. Let's know Quinoa's health advantages and how to incorporate quinoa into the diet and its nutritional value.
Let's make a healthy kheer using Quinoa
Ingredients:
1 tsp Ghee or butter
1/3 cup Quinoa
1/3 cup water
1/3 cup + 1 ½ cup milk
8-10 saffron strings
1/3 cup condensed milk
1/3 cup grated carrot
5 each cashew and raisins
A pinch of cardamom powder
Method:
On low heat, dry roast cashews and raisins. Place aside. Saffron should be mixed with heated milk until it takes on a lovely golden hue. Quinoa should be washed in water two to three times. Carrots, quinoa, and butter are added to a medium-hot pan. For a few minutes, roast. Add 1 ½ cups of milk and water, boil. Heat to a medium-low setting. For 15 to 20 minutes, or until the quinoa is tender, cover and cook. To the remaining milk, add cardamom powder, and saffron combination. Heat up to a medium level. Frequently stir. Give the kheer 7-8 minutes to boil. Condensed milk is added. Cook for 7-8 minutes while stirring. Cook for another minute or two after adding cashews and raisins. Serve e warm.
Finding non-animal sources of protein helps vegans and vegetarians make sure they are getting enough. 8.14 g of protein can be found in one cup of cooked quinoa, which weighs 185 grammes (g). A variety of amino acids are available in quinoa's proteins. Amino acids are crucial for sustaining, among other crucial processes, immunological activity and muscular development. Because of this, quinoa is a great addition to the diet of anyone who follows a vegetarian or vegan lifestyle.
Unlike many other bowls of cereal, quinoa is a fantastic source of lysine. An important amino acid is this. Protein synthesis requires lysine, which is essential. Since lysine is involved in processes like growth and development, even a mild shortage can result in a variety of health problems.