Needs : Quinoa is a popular choice for those looking to lose weight or eat clean. It’s high in minerals and fibre, both of which are vital for efficient weight management and overall wellness. Another significant selling feature is its protein content and adaptability, which make it a popular choice among many. But can this so-called superfood provide your daily protein needs? What distinguishes it from other grains? If you eat quinoa on a regular basis, here’s what you should know about its nutritional content and how to prepare it in a nutritionist-approved method.
What sets Quinoa apart from other grains?
It contains a large amount of protein. Amita Gadre, a nutritionist, states that 100 grammes of quinoa has 13 grammes of protein. In comparison, grains such as wheat, jowar, and bajra contain about 10 grammes per 100 grammes. This distinction makes quinoa a popular choice among vegetarians looking to easily meet their protein requirements.Can Quinoa Meet Your Protein Needs?
No, it cannot. While quinoa contains all of the essential amino acids, making it a complete protein, it cannot be relied on alone. Gadre points out that one serving of quinoa (about 13 grammes) contains only 4 grammes of protein. This is insufficient for a high-protein diet intended to maintain or grow muscle.
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How To Make Quinoa Into A High-Protein Meal
Pairing quinoa with other dishes will help it become a more balanced protein source. Gadre suggests pairing it with protein-rich dishes like paneer, lentils, or chicken. These combinations not only improve its nutritional profile, but also make meals more enjoyable.
Common Quinoa Mistakes to Avoid
- Foregoing the Rinse
Quinoa’s protective saponin coating remains intact if it is not rinsed, giving it a harsh taste. To avoid this, make sure to rinse well before cooking.
- Insufficient Seasoning
Quinoa’s modest flavour has to be enhanced. Fresh herbs, nuts, sauces, or coconut milk can all be added to improve the flavour.
- Cooking for too long
When quinoa is overcooked, it becomes mushy. Remove it from the stove slightly early and let the residual heat finish cooking.
- Ignore Excess Liquid
The texture of quinoa changes when there is too much moisture. To drain, use a strainer and gently squeeze out any leftover liquid.
- Skipping the rest period
Allowing quinoa to rest after cooking allows it to absorb flavours and maintain a fluffy texture.
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