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 |
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