Quinoa: Nutrition, Health Benefits and Recipe

Quinoa is a grain packed with many essential nutrients, such as protein, folate, zinc, fiber and many other important nutrients.

It does not take long time to prepare, and both sweet and savory dishes can made with it. Quinoa has gained popularity in health food in past couple of decades.

It is easy to grow, nutritious, gluten free grain. There are many types of quinoa, such as white, red, yellow and black.

What is Quinoa

Quinoa is a gluten-free whole grain packed with many essential nutrients and antioxidants. Quinoa is pronounced KEEN-waah.

Basically, quinoa is a “pseudo-grain”- the term used to describe foods that are eaten as a whole grain, but botanical outliners from grasses.

Quinoa is a flowering plant belongs to amaranth family. It is originated in the Andean region of northwestern South America.

Quinoa is cultivated in more than 70 countries, including the United States, India, Kenya and European countries.

Nutritional Fact

Quinoa is a wonderful superfood that contains many important nutrients.

Whole grain like quinoa is considered better source of protein, fiber, iron and vitamin B, compared to other refined grains.

Beside from these nutrients quinoa is also a great source of protein and it is also a low-fat, high in fiber, contains essential vitamins and minerals, and naturally gluten free grain.

Quinoa is an amazing option for the people following gluten-free or healthy diet.

Health Benefits

  • Rich in Nutrients: Quinoa is packed with multiple nutrients such as carbohydrates, protein, folate, fiber, zinc, manganese, phosphorus and vitamins, which are very essential for human health.
  • Packed with antioxidants: According to several studies, it has been found that two flavonoids, quercetin and kaempferol in quinoa have anti-inflammatory qualities, which act as antioxidants in our body and help protect from free radicals.
  •  Good for Gluten intolerance: Quinoa is a great option for the people who are gluten intolerance or following gluten-free diet.
  • High in Fiber: Quinoa contains more fiber than grains like, brown rice. Including fiber in your diet can aid support digestive health by improving bowl movement.
  •   Great Source of Protein: Quinoa is a good source of protein, and adding quinoa in your diet can complete your daily protein needs.


Apple Cinnamon Quinoa Pancakes

Apple cinnamon Quinoa pancake is very healthy and delicious recipe, made with few simple ingredients available at home.

It does not take much time to prepare, so it is perfect for hurry-scurry morning breakfast.

Let’s begin with the recipe:


¾ cup all-purpose flour

1 tsp ground cinnamon

2 tsp baking powder

1 large egg

1 large egg white

½ tsp salt

2 tbsp maple syrup

1/3 cup vanilla almond milk

1 tsp vanilla extract

1 tbsp canola oil

1 medium apple, shredded

1 cup ready to serve quinoa

1 tbsp canola oil or butter


  1. In a bowl, whisk together flour, cinnamon, baking powder and salt.

2. In another bowl, mix together egg, egg white, maple syrup, almond milk, vanilla and canola oil. 3. Add dry mixture to wet mixture, stir well until combined.

4. Now add in apple and quinoa, mix well.

5. Heat butter or canola oil on a large non-stick skillet over medium heat. Pour ¼ cup of batter on hot skillet.

6. Cook until bubbles appear on top and golden brown from bottom. Flip and cook until golden brown from another side.

7. Delicious Apple Cinnamon Quinoa Pancake is ready to serve.

Vegan Quinoa Salad

This delicious and refreshing quinoa salad is perfect for hot summer day.

It is very easy to prepare with the ingredients available at home, such as quinoa, cucumber, tomato, onion, few fresh herbs and spices.

This quinoa recipe is perfect for the people following vegan diet.


1 ½ cups quinoa, rinse and drained

3 cups water

¼ cup + 2 tbsp olive oil

1 tbsp lemon zest

¼ cup lemon juice

5 tbsp fresh parsley, minced

4 garlic cloves, minced

5 tbsp fresh mint, minced

1 cup cherry tomatoes, halved

2 cucumbers, sliced

½ cup red onion, chopped

1 sweet red pepper, chopped

1-1/2 tsp salt


  1. In a saucepan toast quinoa for 4-5 minutes over medium high heat. Add water and bring it to boil.
  2. Whisk oil, lemon juice, lemon zest, parsley, mint and salt in a bowl.
  3. Reduce heat, cover it and cook it for 12-15 minutes or until liquid is absorbed. Take out to a bowl and let it cool slightly.
  4. Add vegetables to quinoa, drizzle with dressing, combine well.
  5. Cover and refrigerate until serve.

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