How to Cook Quinoa

Quinoa for weight loss, How to cook quinoa, Health Benefits of Quinoa

Quinoa is one of the world's most popular health foods. It is gluten-free, high in protein and one of the few plant foods that contain sufficient amounts of all nine essential amino acids.

It is also high in fibre, magnesium, B vitamins, iron, potassium, calcium, phosphorus, vitamin E and various beneficial antioxidants.

Health Benefits of Quinoa:

It is a grain crop that is grown for its edible seeds. It’s pronounced KEEN-wah. It is a pseudo-cereal. It has been eaten for thousands of years in South America. There are three main types: white, red and black.

A cup (185 grams) of cooked quinoa contains (222 calories):

·         Protein: 8 grams

·         Fibre: 5 grams

·         Manganese: 58% of the recommended daily allowance (RDA)

·         Magnesium: 30% of the RDA

·         Phosphorus: 28% of the RDA

·         Folate: 19% of the RDA

·         Copper: 18% of the RDA

·         Iron: 15% of the RDA

·         Zinc: 13% of the RDA

·         Potassium 9% of the RDA

·         Over 10% of the RDA for vitamins B1, B2 and B6

·         Small amounts of calcium, B3 (niacin) and vitamin E

·         Carbohydrates: 39 grams

·         Fat: 4 grams

·         Omega-3 fatty acids: a little

Quinoa is non-GMO, gluten-free and usually grown organically. Even though technically not a cereal grain, it still counts as a whole-grain food.

It contains large amounts of flavonoids, including quercetin and kaempferol. These are potent plant antioxidants with numerous health benefits.

It is much higher in fibre than most grains.

It is gluten-free. Using it instead of typical gluten-free ingredients can increase the antioxidant and nutrient value of your diet when you’re avoiding gluten.

It is high in protein. It also contains all the essential amino acids, making it an excellent protein source for vegetarians and vegans.

Quinoa appears to be very high in antioxidants. Sprouting increases their antioxidant levels.

Quinoa is high in fibre, protein and has a low glycemic index. These properties have all been linked to weight loss and improved health.

It’s also tasty and goes well with many foods.

Depending on the type of quinoa, it can be important to rinse it with water prior to cooking to get rid of saponins, which are found on the outer layer and can have a bitter flavour. However, some brands have already been rinsed, making this step unnecessary.

Ready to eat recipe (15–20 minutes):

·         Heat 2 cups (240 ml) of water in a pot.

·         Add 1 cup (170 grams) of raw quinoa, with a dash of salt.

·         Boil for 15–20 minutes.

At the end quinoa absorbs most of the water and looks fluffy. It will have a mild, nutty flavour and a satisfying crunch.

Quinoa may improve your blood sugar and cholesterol levels and even aid weight loss.

Margazhi Ven Pongal

Ingredients:-

Raw rice - 1cup

Moong dhal - 1/2cup

water - 5cup

pepper - 1/4tsp

Cumin seed - 1/2tsp

Ghee - 4tsp

Oil - 4tsp

Ginger - 1/4inch

Salt to taste

Curry leaves

Another Method:

Ingredients:

Rice : Moong dal in the ratio of 4:1 for 1 cup (for 250 gms – you can use 200 gms rice and 50 gms moong dal )

Salt

Black Pepper: 15

Cashew nuts: 15

Ghee: 3 to 4 tbsps

Curry leaves

Milk: 3 tbsps

Water in the ratio of 1:4 (1 cup ingredients: 4 cups water)

Ginger: very finely chopped in to tiny little pieces (1 tsp)

Jeera (Cumin) : ½ tsp

Asafoedita

  

Two methods of preparations:

 Method 1 for hotel or for marriage

In this method, you cook all the ingredients together including whole black pepper.

Procedure:

1. In a heavy bottomed kadai, light fry the moong dal and rice in sim for 2 to 3 minutes so that the raw smell of the rice and the moong dal is eliminated.

2. Wash the ingredients well in water and filter the rice moong dal.

3. In a pressure cooker vessel, add the rice moong dal and water in the ratio mentioned in the ingredients section.

4. Add salt, jeera, black pepper, ginger tiny pieces, milk, and curry leaves and pressure cook for around 10 to 11 whistles so that it is well mashed.

5. After switching off the pressure cooker, allow it to settle for 15 to 20 minutes.

6. In the mean while, add a tsp of ghee to a kadai and in sim medium roast the cashew nuts to golden brown colour

7. Open the pressure cooker, immediately add 3 tbsps of ghee, a pinch of asaofedita and the roasted cashew nuts and well mash the cooked pongal very nicely. This needs to be done as soon as you open the cooker. Once the pongal cools down, mashing may become difficult and it will not come smoothly.

Hot delicious pongal is ready.

Method 2:

Perumal Kovil Ven Pongal

In this method, we powder and add the pepper, jeera at the end.

Procedure:

1. In a heavy bottomed kadai, light fry the moong dal and rice in sim for 2 to 3 minutes so that the raw smell of the rice and the moong dal is eliminated.

2. Wash the ingredients well in water and filter the rice moong dal.

3. In a pressure cooker vessel, add the rice moong dal and water in the ratio mentioned in the ingredients section.

4. Add salt, milk, finely chopped ginger pieces and curry leaves.

5. Pressure cook for around 10 whistles.

6. After switching off the pressure cooker, allow it to settle for 15 to 20 minutes.

7. In the mean while, add a tsp of ghee to a kadai and in sim medium roast the cashew nuts to golden brown colour and keep it aside.

8. Powder 20 pepper in a mixie as a coarse powder.

9. In the kadai, add a tsp of ghee, add the powdered pepper and jeera on sim and immediately take it out after a minute.

10. After 15-20 mins, Open the pressure cooker, immediately add 3 tbsps of ghee, a pinch of asaofedita and the roasted cashew nuts and well mash the cooked pongal very nicely. This needs to be done as soon as you open the cooker. Once the pongal cools down, mashing may become difficult and it will not come smoothly.

11. Again add the powdered pepper and jeera and mix with the mashed pongal nicely.