By Dr. Shikha Sharma
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Hearing a Lot About Quinoa? Know its Benefits and How to Cook It

Quinoa benefits

Quinoa is usually a whole grain similar to brown rice, wheat, barley. It can be eaten as a salad or can be stir saute with vegetables or as quinoa flakes with milk. It is easily available in general grocery or food stores and also on online sites.

It can be made easily by adding some veggies and dressing for quinoa salad or adding some olive oil and by stir saute it can be substituted with brown rice or also added with rice.

Nutrient Content

1/3 cooked quinoa has 6 gm of protein, 160 calories, 2.5-gram fat, 3 gm fibre.

How to Cook


  • 1 cup uncooked quinoa
  • 3/4 cup red onion chopped, 3/4 cup spring onion
  • 2 cups chopped tomato
  • 2 cup minced parsley
  • 1 small bunch mint
  • 2 cloves garlic
  • 1 tsp olive oil
  • 2 tsp lemon juice
  • Salt and pepper


  1. Wash quinoa under cool water
  2. Add salt to taste in a pan
  3. Sim the flame and bring it to boil until it becomes fluffy for 20 minutes.
  4. On the other hand, soak onion in water for few minutes which changes its taste and bring it to softens.
  5. Spread the boiled quinoa on a large plate
  6. Add all onions, spring onions, vegetables, lemon juice, black pepper and oregano.

Health Benefits

  • Rich in nutrients
  • Contains all vitamins and minerals as contains the plant compound
  • High in fibre
  • Rich in protein
  • Contains all amino acids
  • High in fibre
  • Gluten free
  • Rich in iron and magnesium
  • Low in glycemic index
  • Increases metabolic rate
  • Help in weight management
  • Rich in antioxidants


Quinoa is the best cereal; filling and easy to make. It contains a lot of health benefits like diabetic patients can have it and rich in lysine and many other vitamins and minerals. So everyone must try to have it in the diet.

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