Quinoa is a good source of several minerals, including manganese, phosphorus, copper, folate, iron, magnesium, and zinc. Quinoa has a low glycemic index which means it does not cause a rapid spike in the blood sugar levels. It also a good source of fibre. It is considered as a complete protein as it contains all the essential amino acids. It is high in plant compounds, especially antioxidants. It also helps in slow release of energy and keeps full for a longer period of time.
Quinoa – 50 gms (½ cup)
Mixed Vegetables (onion, carrot, green peas, french beans) – 1 cup
Crushed garlic – 1 tsp
Soy sauce – 1 tsp
Chilli sauce – 1 tsp
Pepper powder – ¼ tsp
Vinegar – 1 tsp
Salt to taste
Oil – 1 tsp
1. Rinse quinoa thoroughly so the fried rice should not give a bitter after taste.
2. In a pan, add water as required salt and bring it to a boil.
3. Add the washed quinoa to the boiling water, cover and cook till the water is completely absorbed and the quinoa is cooked.
4. In a pan heat oil, add chopped garlic and cook till garlic turns golden brown.
5. Add the chopped vegetables and cook till they are half done (vegetables should be a
little crunchy).
6. Add salt, pepper, soy sauce, chilli sauce, vinegar, cooked quinoa and mix well.
7. Serve hot and enjoy.
Note: You can also make the recipe by adding egg, tofu, and chicken to improve the protein
content.
Healthy Foods, Healthy Meal, High Fibre, High Protein
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