Diet tips: Try quinoa idlis, quinoa pulao or quinoa dosa for a nutritious, gluten-free meal

If you are looking to include more whole grains into your diet, quinoa blends seamlessly with Indian recipes like khichdi, pulao, and upma, or can be used in more modern dishes like salads and smoothies. What’s more, it is gluten-free, good for diabetics and packed with nutrition.Diet tips

• Why quinoa is good for you

Quinoa nutritional profile stands out from other grains. Not only does it contain essential nutrients, it’s also very versatile with regard to dietary needs. The Harvard School of Public Health highlights quinoa as a complete protein with all nine essential amino acids, making it ideal for vegetarians and vegans. It helps with muscle repair, growth, and maintaining energy levels. Its high fibre content supports digestion, promotes a feeling of fullness, and aids in weight management by controlling appetite.Diet tips

Being naturally gluten-free, quinoa is a good food choice for people with gluten intolerance or celiac disease. A study published in the Journal of Nutrition emphasises that quinoa improves blood sugar levels due to its low glycemic index and rich fibre content, making it suitable for diabetics.

Quinoa is packed with minerals such as magnesium, iron, zinc, B vitamins, and antioxidants. It, therefore, supports heart health, reduces inflammation, and strengthens immunity. Its content of protein and fibre ensures that it is a great weight loss ally.

• How to cook quinoa

Cooking quinoa is as easy as cooking rice or other grains. Start with a good rinsing of the quinoa under running water to remove its natural bitter coating called saponin. Use a 2:1 water-to-quinoa ratio-bring the mixture to a boil, then reduce the heat and simmer for 15-20 minutes until the water is absorbed. Fluff with a fork before serving, and your quinoa is ready to be used in a variety of dishes.Diet tips

• How to add quinoa to your diet

Quinoa is so versatile that it can be included in your everyday Indian dishes as well as in global recipes. Here are some ideas specially designed to suit Indian tastes:

• Quinoa upma

Substitute rava with quinoa for a nutrient-rich, protein-rich upma. Add carrots, beans, and peas, and temper using mustard seeds, curry leaves, and green chilies for a desi touch.

• Quinoa khichdi

Use quinoa in place of rice for a wholesome, light khichdi. Cook moong dal with quinoa, turmeric, cumin, and seasonal vegetables for a comforting, nutrient-dense meal.Diet tips

• Quinoa pulao

Prepare quinoa like a traditional pulao, using spices such as bay leaf, cloves, and cinnamon. Add vegetables like bell peppers, beans, and peas for a flavourful and hearty dish.

• Quinoa dosa batter

Blend soaked quinoa with urad dal and a small amount of rice to create a protein-packed dosa batter. Ferment as usual and enjoy crispy dosas with sambhar and chutney.

• Quinoa salad (Indian style)

Combine cooked quinoa with diced cucumbers, tomatoes, onions, and coriander leaves. Add a dash of lemon juice, chaat masala, and green chilies for a refreshing and tangy salad.Diet tips

• Quinoa rotis/parathas

Mix cooked quinoa into whole wheat flour to make soft, nutrient-rich rotis or parathas. Pair them with curd or pickle for a simple and healthy meal.

• Quinoa idli

Combine quinoa with urad dal to make fluffy idlis. Steam them as you would traditional rice idlis and serve with coconut chutney and sambhar.

• Quinoa biryani

Replace rice with quinoa in your favourite biryani recipe. Layer cooked quinoa with marinated vegetables, spices, and caramelized onions for a lower-carb alternative to traditional biryani.

• Quinoa soup

Add cooked quinoa to vegetable or dal soups for extra protein and texture. Enhance the flavour with black pepper, ginger, and cumin.Diet tips

• Sweet quinoa porridge

Cook quinoa in milk with jaggery, cardamom, and a handful of nuts or raisins for a dessert-like breakfast that’s both delicious and nutritious.

If you’re new to quinoa, start slow. Introduce it gradually into your meals and blend it with familiar grains like rice or millet to ease the transition. Quinoa absorbs flavours well, so experiment with some spices and herbs to make it more appealing. Cooking a batch of quinoa in advance can save time-store it in the fridge and use it throughout the week in different recipes.

Quinoa is a nutrient-rich addition that works beautifully in Indian recipes. With its impressive health benefits and adaptability, it can easily become a staple in your diet.Diet tips