Quinoa is a crop grain originated in the Andes region of Peru, Bolivia, Chile, Ecuador and Colombia. It has been called a superfood due to its nutritional value. High in protein, essential amino acids and a good source of other vitamins and minerals. The time when I learned how nutritious Quinoa is, I fell in love with it and made it a part of my nutritious food list, a little expensive but its worth it :-). Try it.
Ingredients for 5 servings:
1/2 cup white Quinoa
1 1/4 cup water
1 cup cherry or grape tomato
1/2 cup green peas
1/2 cup corn
2 tablespoons olive oil (Extra Virgin)
salt to taste
Procedure:
1. In a pot, put the quinoa and the water then cook the same way as rice over medium heat. When it is done set aside to cool.
2. In a mixing bowl, combine everything then serve and enjoy.
Nutritional Value of uncooked Quinoa
| Nutritional value per 100 g (3.5 oz) | |
|---|---|
| Energy | 1,539 kJ (368 kcal) |
64 g | |
| Dietary fibre | 7 g |
6 g | |
| Saturated | 0.7 g |
| Monounsaturated | 0.1.6 g |
| Polyunsaturated | 3.3 g |
14 g | |
| Vitamins | |
| Vitamin A equiv. | (0%) 1 μg |
| Thiamine (B1) | (31%) 0.36 mg |
| Riboflavin (B2) | (27%) 0.32 mg |
| Niacin (B3) | (10%) 1.52 mg |
(15%) 0.77 mg | |
| Vitamin B6 | (38%) 0.49 mg |
| Folate (B9) | (46%) 184 μg |
| Vitamin B12 | (0%) 0 μg |
| Choline | (14%) 70.2 mg |
| Vitamin C | (0%) 0 mg |
| Vitamin E | (16%) 2.44 mg |
| Vitamin K | (0%) 0 μg |
| Trace metals | |
| Calcium | (5%) 47 mg |
| Iron | (35%) 4.6 mg |
| Magnesium | (55%) 197 mg |
| Phosphorus | (65%) 457 mg |
| Potassium | (12%) 563 mg |
| Zinc | (33%) 3.1 mg |