Quinoa is a whole grain that is becoming increasingly popular day by day, especially for those who rely on plant foods in their diet, due to its many health benefits and indispensable nutritional content. It is one of the most common ways to use it Quinoa salad (English: Quinoa Salad).

quinoa

Quinoa is very similar to beetroot and spinach. It includes several types, such as red, white, and black quinoa. Quinoa grain has been cultivated for thousands of years in South America such as Peru, Bolivia, and Chile. It is widely used, including preparing quinoa salad dishes, in the United States and England in particular, where it is considered a good substitute for rice, bulgur, and couscous.

Types of quinoa

• White quinoa: It is the most common type of quinoa, and it has a crispy texture after cooking.
• Red quinoa: This type is best suited for eating cold quinoa salad. It requires more chewing than white quinoa, and it tastes better.
• Black quinoa: It is considered somewhat crunchy, and its taste is sweeter than white and red quinoa, and it retains its black color even after cooking.

Quinoa uses

Quinoa grains are faster than their counterparts in the cooking process. Among its uses:

• Both quinoa seeds and leaves can be eaten
• Add to salad dishes
• They are added to soup dishes
• Quinoa flour is used in making some baked goods

Quinoa benefits

The reason for the spread of eating quinoa salad in many countries of the world is that it contains many health benefits, the most prominent of which are:

1. Rich in protein

A cup (185g) of cooked quinoa provides about 8.14g of protein, which provides a wide range of amino acids, which play a key role in promoting muscle growth and immune activity.

Also read: What are the risks of protein deficiency and excess?

2. Quinoa salad and digestive health

Quinoa salad is characterized by its high content of dietary fiber compared to other types of grains. Which in turn helps to reduce the risk of many diseases such as high blood pressure, high levels of harmful cholesterol, constipation, and diverticulosis (diverticulitis).

3. Antioxidants

Quinoa is a good source of antioxidants, such as vitamin E, which help reduce the risk of eye disorders, coronary heart disease, and some types of cancer. It is also gluten-free, so it is an ideal choice for those who suffer from an allergic reaction to other types of grains that contain gluten.

4. Rich in minerals

Quinoa is also a rich source of important minerals for the body, such as iron, magnesium, potassium, and zinc. One cup (185 g) of quinoa provides about 30% of the daily requirement for magnesium.

On the other hand, quinoa contains a substance called phytic acid that can bind these minerals and reduce their absorption, but you can reduce the phytic acid content and get the most out of those minerals by soaking the quinoa before cooking.

5. Promote tissue growth

Quinoa is high in the amino acid lysine, which mainly aids tissue growth and repair. So it is good to eat quinoa salad, eat quinoa as a grain, or add it to any of the food dishes.

6. Heart health

Quinoa contains healthy fats, as it is rich in oleic acid, or what is known as omega-9 fatty acid (oleic acid), alpha-linolenic acid, and monounsaturated fatty acids. Which makes it play an important role in helping to boost levels of beneficial cholesterol, reduce levels of harmful cholesterol, and fight inflammation, which reduces the risk of heart disease and atherosclerosis.

Also read: Cholesterol treatment, your way to protect your heart

Quinoa salad

Quinoa salad is one of the best salads, especially in the summer. Because it is considered a light and acidic meal. Quinoa salad is usually served alongside fish, meat, or chicken dishes. Or, pieces of chicken or turkey can be added to the ingredients of the salad dish to be a meal on its own.

How to make quinoa salad

The following ingredients for making quinoa salad are enough for eight people, and the preparation method takes 40 minutes.

the components:

• 12 cups of water
• A cup and a half of quinoa
• 5 pickled cucumbers, cut into cubes
• 1 red onion cut into cubes
• 1 tomato, seeded and cut into cubes
• A bunch of chopped parsley
• 2 bunches of mint leaves, chopped
• half cup of olive oil
• A quarter cup of vinegar
• 1 juice of a lemon
• Half a teaspoon of salt
• 3/4 teaspoon of ground black pepper
• 4 heads of endive, separated
• 1 avocado, peeled and cut into cubes, for garnish

How to prepare quinoa salad

• Boil water in a suitable sized pot
• Add the quinoa to the water and stir once
• Bring the quinoa to a boil over medium heat, about 12 minutes
• Drain the quinoa and rinse well with cold water
• Then shake the sieve well to remove moisture
• When dry, transfer quinoa to a large bowl
• Add cucumber pieces, onions, tomatoes, parsley, mint, vinegar, olive oil, lemon juice, salt, and pepper, then stir well.
• Finally, add the dandelion heads and avocado

Cautions when using

It is not recommended to eat quinoa or quinoa salad for those who suffer from recurrent kidney stone problems, because it contains a high percentage of oxalates, which in turn reduces the absorption of calcium.