Ingredient Ideology | QUIZZING ON QUINOA BY: DR. KAVIRAJ KHIALANI – CELEBRITY MASTER CHEF
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Quinoa pronounced as “Keen-Wah”is a type of edible seed a much-heard word these days by various foodies, which comes in various colors including black, red, yellow & white, though technically seed quinoa is also classified as one of the whole grain as well which is quintessentially a good source of plant protein and fiber.
While white and yellow varieties have the mildest flavor, red and black ones have a slightly stronger and robust earthy flavor to them and tend to behold their shape better than the lighter options. While I have tried most of the varieties in my kitchen with a number of healthy options and concoctions, I somehow enjoyed every share of quinoa and would recommend all of you to try once at least!
To describe its nature and composition in simple words I would like to start by saying that its high protein content, a nice mild sweet and nutty flavor and delicate texture have made this super ingredient a great substitute for some of the starchy options like pasta and rice.
While it is easy to adapt to quinoa without much quizzing on its practicality or versatility most of the cuisines can adapt to it much the way I did with a few recipes with an Indian touch to quinoa as well. It is often described as a super grain or superfood and has gained popularity among the true health-conscious lot of people for a good reason.
Health Benefits of Quinoa:
Quinoa is an anti-inflammatory grain and is also gluten-free, lowers cholesterol.
Good for heart health, assists in digestion.
It offers a high protein value to our system.
Quinoa helps in weight management.
It helps to regulate the glucose levels in the blood
Quinoa has been considered good for bones.
Assists in the treatment of diabetes.
It benefits the overall health of our body due to its good offering of magnesium content.
Culinary Uses of Quinoa:
It is best consumed in a cooked manner, not raw.
I prefer to lightly roast or toast it before cooking it, as it develops a better flavor at the end.
Rinsing quinoa is a must to avoid any soapy residue left behind in the bowl as we rinse through.
Quinoa can also be ground into a form of flour and can help in a number of ways in various recipes from starters to desserts.
Most people as I’ve come across have been using quinoa in salads by simply cooking it, cooling it down and adding it to the bowl, & toss, there are many more ways too!
To start the day on a healthy note upma is one of the best options to try with quinoa with a few choices of seeds, veggies as per taste and convenience.
Quinoa meatballs another good way to try a kofta format and bake them in the oven, serve it with nice mild tomato gravy and a soy naan.
Mushroom quinoa burgers for those who love fast food elements, for the Italian lovers I suggest, try risotto with your favorite exotic veggies like asparagus, zucchini, broccoli, baby carrots and serve it with a mint and avocado pesto!
A nice refreshing chilled tomato basil and quinoa soup a true friend in need in shot glasses to enjoy on a summer afternoon.
Pairing quinoa with Chinese flavors is one experience I enjoyed a lot, add those spring onion greens, choice of colors from your vegetable basket toss them with quinoa into healthy fried rice and a bowl of steamed zucchini and soy Manchurian balls.
For Mexican lovers, I recommend paneer bhurji and quinoa enchiladas, for Eggetarians try the Akoori or egg bhurji instead.
A Buddha bowl vegan style with quinoa and the additions truly leave you back well satisfied with the experience and keeps you full for a good time too.
And now it’s time for the sweet lovers, tempt yourself with the options coming by and pick your treat immediately and get rolling on. there’s soy milk-based chocolate quinoa pudding with sunflower seeds and dragon fruit, Choco-Chip Cookie made with a pinch of cinnamon powder, quinoa and brown rice flour sweetened with coconut sugar instead of the cane variety & lastly use coconut oil in place of butter.
Chocolate almond quinoa fudge is a good evening snack; quinoa flour tahini walnut brownies are the ones you will surely ask for a second helping.
Besides the above, we can also have quinoa rose petal phirni, quinoa rabdi, cheesecake, smoothies, milkshakes as well.
Here are a couple of simple and easy recipes to indulge into and try Quinoa in your Kitchens as well!
Recipe-
1] Quinoa Bowl of Goodness
Ingredients:
Quinoa- white or yellow- 1 cup
Olive oil-1 tbsp.
Garlic-1 tsp. chopped
Onion-1/2 small chopped.
Cucumber-1/2 no. cubed
Tomatoes-1 no. cut into small cubes, de-seeded.
Bayleaf-1 no.
Peppercorns- 3-4 no.
Water/veg stock- 2 cups.
Salt and pepper to taste
Fresh basil leaves- 8 to 10 nos.
Lime juice- 2 tbsp.
Chat masala powder- ¼ tsp
Roasted crushed cumin – ½ tsp
Pumpkin seeds/ flax seeds/ sunflower seeds- any1 – 1 tsp
Fresh micro-greens for garnish/ fresh coriander/mint- 2 tbsp.
Method:
1. Rinse the quinoa well with water few times so as to ensure removing off all the foamy appearance and using a very fine mesh or strainer run it under cool water for a few seconds to confirm all saponins being drained off.
2. Boil water/ veg stock and add Bayleaf & quinoa to It and allow to cook on a medium flame and cover and cook until done.
3. Allow steam to escape in between, stir couple of times and once cooked turn off the flame and allow to cool down in a open tray or plate.
4. In a mixing bowl, combine the other ingredients from olive oil to the lime to seasonings and spices and mix well, add in the veggies and quinoa just before serving and arrange in a serving bowl.
5. Garnish with assorted roasted nuts/seeds/fresh herbs and enjoy this delectable bowl full of goodness!
Chefs Variations:
For a non-veg variety- try adding hard-boiled eggs/ scrambled eggs to this bowl of goodness with additions like sliced salami or sausages.
For some veggie options- cubes of tofu lightly marinated with vinegar, mustard paste and honey, cooked soy chunks, gherkins, olives, saute mushrooms, vegan mock meat, etc.
2] Power Pack Quinoa ka Meetha
Ingredients:
Quinoa- 1 cup, white or yellow.
Water- 2 cups.
Green cardamom-2 nos.
Jaggery-50 gms, grated.
Soy milk- 1 cup
Coconut flesh or malai- ¼ cup, sliced.
Assorted nuts- 2 tbsp. chopped.
Raisins- 1 tbsp. chopped.
White chocolate- 2tbsp.
Peanut butter coconut cream- 1 tbsp. peanut butter + ¼ cup coconut cream to be mixed and used.
Assorted seeds for garnish- 1 tsp
Method:
1. prepare all the ingredients for the dessert.
2. boil water, cook the quinoa until done with the green cardamom.
3. in a thick bottomed pan, heat up the soy milk, add the quinoa, jaggery, nuts, and simmer for 10-12mins.
4. once it starts thickening, add the coconut malai and turn off the flame, add in the white chocolate, peanut and coconut cream mix and stir well.
5. set the dessert into small individual bowls and garnish with assorted nuts and seeds and allow to chill for 30 mins before serving.
Chefs Variations:
Try the same dessert in a baked format by assembling all of the above in a baking dish and topped with brown sugar and diced pineapple and cherries, covered and baked, served warm with strawberry rabdi.
Another way to do this is by having Nutri cookie bars being crumbled up and add them to the layers in the serving glasses and also sprinkle little crushed praline along the way for the crunch, topping it with flambé fruits with brandy would be like cherry on the cake.
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Brief About The Writer:
Dr. Kaviraj Khialani- Celebrity Master Chef, is a Mumbai-based Author, Writer, Healthy Eating - Lifestyle Specialist, Food Designer, Academician & having mastered over 33 International Cuisines, is also a Food & Beverage Consultant. He has worked with esteemed properties like the Taj Group of Hotels, Kuwait Airways to name a few, he has been awarded several Global and National Awards for his outstanding performance in his chosen field he loves to share his knowledge and experience of over 2 decades with the Food & Hospitality Industry.
