Superfoods are reigning in the world of food and nutrition for a while now and for good reasons. Health enthusiasts have constantly been raving about the countless benefits of certain superfoods that don’t look like they are going away anytime soon. An example of such a superfood is – quinoa (kin-wa). Nutritionists all over the globe have been promoting this whole-grain power-packed with essential nutrients required by the human body. Quinoa is a grain-like seed that can be cooked like rice and has gained massive popularity for being exceptionally nutrient-dense. Moreover, it is one of the best protein-rich whole grains meant for weight loss. According to the USDA nutritional data, a 100gm serving of quinoa has 14gm of protein and 7gm of fiber. You can add these quinoa dishes in an insulated casserole or stainless steel hot box to retain the heat and freshness. Here are few quinoa dishes you can try for weight loss.
1. Coconut Lime Quinoa Salad
This light and flavorful quinoa recipe can be your go-to salad recipe for weight loss. This salad made of onions, purple cabbage, coconut, orange, and avocados, all mixed in with the quinoa, is no less than a vibrant burst of colors and flavors, making it exceptionally fresh and irresistible with the addition of tangy taste of lime.
Boil the quinoa in water as per the package directions. This will take about 12-15 minutes, and all the water has to be absorbed. Remove from the heat, fluff with the fork, and allow it to cool. Whisk the dressing together in a small bowl and set aside. Prepare all the remaining ingredients as indicated above and toss them together in a large bowl. After the quinoa cools down, add it to the mixture, along with the dressing. Stir well. This salad can be enjoyed immediately, but you can also let it sit for at least 30 minutes or overnight if you can. The quantity of dressing used is quite little relative to the size of the salad because the lime, fresh herbs, orange segments, and avocado do an amazing job at creating flavor and moisture.
2. Barley Quinoa Twist
Barley, beetroot, and quinoa sound like the perfect balance of nutrition and flavor! This vegan salad with the goodness of these three nutritious ingredients mixed together with a tangy lime dressing, apples, and vinaigrette, is a wonderful treat. The best is that it is served on a bed of arugula leaves, adding a beautiful look to the dish.
Prepare the dressing with dijon, lemon juice, Pommery, salt, and pepper, and keep it aside. Soak the barley a day before and boil for some time, drain and chill. Boil quinoa and keep checking if it is done and strain. Next, boil the baby beets, peel, and chill in the refrigerator. Slice the apples before combining them with vinaigrette. Wash the arugula in chilled water so that the leaves turn crispy. Add the arugula on the plate to form a bed for the salad, lightly mix the remaining ingredients with vinaigrette, check for seasoning and add it on the bed of arugula. Garnish with microgreens and serve!
3. Quinoa With Veggies
This nutty, flavorful, and refreshing quinoa sauteed with nutrient-rich veggies like zucchini, bell peppers, beans, and onion, along with apricots, is a wonderful meal for a weight-loss diet. You can even cook this quick and easy quinoa recipe for lunch or a light snack.
In a pot, boil salt-water or vegetable stock and add the quinoa. Allow it to cook until all the water is absorbed, the quinoa is translucent and leaves the germ kernels. Keep it aside after sprinkling some olive oil on it. In a pan, add spring onions, garlic, and chilies. Add diced zucchini, bell peppers, dried apricots, pinto beans, and saute well for few minutes. Season with salt and pepper and add it to the cooked quinoa. Garnish with rosemary and sage.
4. Cheesy Potato And Quinoa Cake
This potato and quinoa cake with smoked cheese is just the perfect breakfast or dinner companion. Complement it with mint or tamarind chutney and quinoa salad with some chopped fruits, and serve!
Boil potatoes, peel, and grate them. Now, wash and boil quinoa as well. Chop green chilies, ginger, and coriander. In a bowl, add boiled grated potato, quinoa, chopped ginger, green chilies, coriander. Add bread crumbs and mix it well. Make round balls and stuff the smoked cheese in the middle, and place them inside the fridge for about 20 minutes. Heat oil in a pan and deep fry the balls. Serve hot with some mint or tamarind chutney and quinoa salad along with fruits.
5. Quinoa Risotto with Mushroom
This delicious and nutrition-packed quinoa risotto is for those easy, lazy brunches that will serve your appetite too. This risotto recipe is the healthiest recipe out there! It is easy, simple, and absolutely delicious!
Bring some salted water to boil and add a cup of quinoa. Reduce heat to medium, cover, and simmer until it turns tender and water is absorbed. Keep it aside. Heat a tablespoon of olive oil in a big skillet and add 2 tablespoons of chopped onion and sauté till it turns soft and pink. Add 1 teaspoon of chopped garlic and cook. Process the mushrooms (you can use button mushrooms) and dice them into small pieces. Add the mushrooms and keep stirring till they are cooked. Add 1 teaspoon chopped thyme and the cooked quinoa and mix well. Now season with some salt and crushed black pepper. Add 1 teaspoon chopped parsley and mix all together. Serve piping hot.
The huge amount of protein in quinoa gives vegetarians, who often find themselves with a shortage in options, an exceptional plant-based source of protein in their diet. Both fiber and protein have properties that lead to satiety that further controls hunger pangs. If you thought quinoa is all about health and dull recipes, these recipes would prove otherwise. Quinoa is a multipurpose pseudo-grain that can be easily incorporated into any number of dishes you cook at home. Crunchy and flavorful, quinoa is all you need on your weight-loss journey! Don’t forget to try them all before you decide your favorite!