Quinoa-A super gluten free food

What is Quinoa grain?

Quinoa (pronounced as Keen-Wah) is technically a seed but classified as a gluten-free whole grain under the category of pseudocereal because it is gluten free, high in protein & vitamins and used in cooking similarly to common grains. It belong to the plant of Chenopodium Quinoa native to the Andean region of South America like Ecuador, Peru, Colombia & Bolivia.

• Quinoa is popularly known as “Gold of the Incas” in Southern America. Quinua means “mother grain” in the Inca language.

Pic source-Arid agriculture

Characteristic of Quinoa seed: –

Quinoa seeds have several distinctive characteristics that contribute to their popularity and nutritional value:

Physical Characteristics:

1. Size and Shape: Quinoa seed are flat & oval in shape. It looks like disc shape. The size of the seeds are around 2-3 mm(millimeters) in diameter.
2. 2. Color: This super-grain grows in multiple color ranging from white to black to red to green & many color in between. There are around 120 variety of quinoa grain available world wide but the most commonly available ones are white, black, and red. 

• It comes in various colors like white, red, black and yellow. White quinoa is the most common, while red and black varieties are often used in specialty dishes for their distinct flavors and textures.

3. Texture: When cooked, quinoa has a slightly chewy texture with a bit of a crunch from the germ ring, which remains slightly al dente.

• Coating: Quinoa seed is coated with a bitter substance called “Saponin” resulting its seed doesn’t attract birds for food. Due to this bitter coating, it require thorough cleaning & rinsing before cooking to neutralize the bitter substance.
• Most of the grain sold commercially in the market are processed to remove this bitter coating.

4. Flavor:– Quinoa has somewhat dull to nutty flavor.

Pic source:- https://www.aspagro.pe/quinoa/characteristics/

Types of Quinoa seed:-

More than 100 quinoa variety are available throughout the world. It comes in many colors but the most commonly available and used world wide are:- White, Black & Red quinoa.

Pic source:- https://www.myfooddiary.com/blog/10-healthy-grains-beyond-brown-rice

1. White Quinoa seed:- it is one of the most common type of Quinoa seed and its taste is the most delicate, light texture as compare to any other type of quinoa seed. White quinoa seed cooks easier & faster and less crunchy , when cooked it become fluffier.

• It is known by several common names such as Tan quinoa, Ivory quinoa, golden quinoa, yellow quinoa, blond quinoa or simply Quinoa.

Characteristic:-

• Color:- Pale ivory to light tan
• Flavor:- Mild to slightly nutty
• Texture:- Fluffy when cooked, similar to white rice
• Uses:- Suitable for salads, soup, kabab, side dishes & baked food items.

Pic source-Envato elements

2. Red Quinoa seed:-Red quinoa seed is often known as Red Inca or Inca Red. In some countries red quinoa seed are also known as purple & orange quinoa seed. Dried red quinoa seed are flat oval in shape.

• It also maintains its red colour after cooking, so if you are looking to add some colour to a dish, red quinoa can be a great addition.
• Red Quinoa seed has rich but bitter taste, chewier , heartier texture & nutty flaour as compare to white Quinoa seed. It does not become as fluffier when cooked as white quinoa seed, therefore it is mainly used in salad.

Characteristics: –

• Color:- Deep red to reddish brown
• Flavor:- Nutty & Earthier as compared to white quinoa
• Texture:- Chewier when cooked and maintain its shape.
• Uses:- Suitable for salads, soup, kabab, side dishes & baked food items and dishes where a distinct texture & color is desired.

Pic source- Foodbynature

3. Black Quinoa seed:-Black quinoa seed are dark black in color and is least commonly used as compare to the other variety like white & Red because it is less sweeter than these two variety. The black color of this quinoa seed hold up well even during cooking.

• The black quinoa seed contains higher fiber than Red & white quinoa seed.

Characteristic: –

• Color:- Dark Black
• Flavor:- Slightly sweeter & earthier than white quinoa
• Texture:- Crunchier & firmer
• Uses:- used in variety of dishes including salad, pasta, noodles, side dishes, soups & baked goods like bread & cookies etc.

Pic source-Nuts.com

4. Rainbow quinoa:- Rainbow quinoa is not any type of quinoa but it is the blend of all three quinoa seed i.e white quinoa, Red & Black quinoa seed. Sometimes it is also known as Tri-color Quinoa or blend quinoa.

Pic source- istock

Characteristic:-

• Color:- Blend of white , Black & Red Quinoa
• Flavor:- Mixture of all flavor from White, Red & Black
• Texture:- Combines the fluffiness of white quinoa with the chewiness of Red & Crunchiness of Black Quinoa.
• Uses:- used in variety of dishes including salad, pasta, noodles, side dishes, soups & baked goods like bread & cookies etc.

5. Golden Quinoa:-

Golden Quinoa is similar to the white quinoa but slightly darker golden or yellow hue. It has pale yellow to golden color. Its seeds are small ,round & flat and around 1-3mm in diameter.

Characteristic:-

• Color:- Pale yellow to golden color
• Texture:- fluffy with slightly chewy texture when cooked.
• Flavor:- slightly nutty flavor
• Uses:- used in variety of dishes including salad, pasta, noodles, side dishes, soups & baked goods like bread & cookies etc. Since it is gluten free grain, it is highly recommended to used in gluten free dishes for those with celiac diseases or gluten sensitivity.

Pic source:- https://www.istockphoto.com/photo/chenopodium-quinoa-is-scientific-name-of-golden-quinoa-seed-close-up-of-grains-gm886895178-246217381

What is Quinoa flakes?

Quinoa flakes are just a pressed Quinoa seed just like an oat groat is rolled out to make a rolled oat. Each quinoa seed is rolled out to make Quinoa flakes. It is made using a special machine in which whole quinoa seed are flatten it into flakes using a grain flaker. It is similar to rolled oat.

• Quinoa flakes are usually eaten as a cereal grains in breakfast as it cooks very fast just like instant oatmeal. Quinoa flakes can also be prepared in a microwave by mixing it with other cereal and water or milk.
• Quinoa flakes is milk, slightly nutty flavor & little bitter in taste. Toasting of quinoa flakes will make it taste sweeter with more nutty flavor.

Pic source-Healthy supplies

About Quinoa plant & its cultivation:-

Quinoa is a flowering plant belong to amaranth family. it is a herbaceous plant which is mainly grown for its nutritious & edible seed. It is mainly grown in the South American countries surrounded with Andes mountain of Chile, Bolavia & Peru in the Northwest of South America.

• Quinoa crop in Peru, Bolivia, Ecuador & chile are popularly known as Inca rice and has been cultivating since ancient times. Quinua means “mother grain” in the Inca language.

Pic source-plantpermaculture

• Quinoa crop is referred as “pseudo cereals” due to non-legume or Non-grassy plant grown mainly for its grains purpose as other pseudo cereals like amaranth seed or buckwheat seed.
• Quinoa flower:-Quinoa plant can grow from height of 1.5ft to 6.5ft and its flower color can vary from white, yellow and pink to darker red, purple and black.
• Quinoa plant has wide leaves that looks like the foot of a goose. The leaves are usually green in color but as the plant matures, its leaves turn into yellow , red or purple in color.

Pic source-caribbean garden & Green people

• Quinoa crop can grow both in winter season and summer season at different latitudes and altitudes. It takes around 3-4months for harvesting depending on the variety. The seed of quinoa plant are produced in larges clusters on a panicle that resembles of sorghum. Its seed are smaller than the size of millet seed and has two flat surface and rounded sides.

Pic source-Wiley onlinelibrary & sevenseedfarm

Harvesting of Quinoa seed:- It is harvested when its seeds matured in its plant. Once the quinoa seed matures fully in their plant, then they are laid down in the field for sun dried for 35-45 days, after which the dried seeds are threshed on the ground and beaten with stick to separate its fully matured dried seed from its plant.

• The quinoa grain then further sun dried to obtain desired moisture content not more than 6% and store in dry and cool place.

A brief history of cultivation of Quinoa plant :-

The Quinoa plant was described first time in the year 1797 by German botanist & pharmacist Carl Ludwig willdenow. Although Quinoa seed has been cultivated since ancient times during 3000BC-4000BC in the mountain of Andes in Northwest south American countries mainly Chile, Bolavia, Colombia, Equador & Peru for human consumption in the Lake of Titicaka basin. This grain was a staple food of the Inca people who lives in the mountainous region of Andes in the Chile, Boliva & peru countries.

• It was a staple crop for the Inca Empire, who called it “chisaya mama,” meaning “mother of all grains.” They even worshiped it in religious ceremonies and believed it gave stamina to their warriors.
• It also remains an important food crop for their descendants, the Quechua & Aymara people who live in that rural region. Quinoa crop in Peru, Bolivia, Ecuador & chile are popularly known as Inca rice and has been cultivating since ancient times.

Spanish Conquest to south American countries:-

• When Spanish people conquest of south American countries in 16^th Century, they disrespect the cultivation of quinoa crop and forbidden its cultivation in south American countries. They declared quinoa a false idol and burned its fields.
• They almost destroyed all the evidence of quinoa, however, some seeds were spared and in the 1980s, two Americans scholars who studied spirituality in the Bolivian andes rediscovered this seed and started growing it in Colorado for the first time since the fall of Incan civilization of Andes region.

Recognition of Quinoa as super food:-

In the year 1980 United Nations declare this ambiguous Quinoa crop:- “A Super food” with a protein value equal to Milk. NASA even used this Quinoa seed for its prolong space mission for their astronauts.

• United Nations in the year 2013 has declared “International year of Quinoa” due to its high nutritional values and resilient nature of the crop.

How Quinoa seed grown in India:-

In the year 2014, Govt of Andhra Pradesh launched a project called “ANANTHA”. Under this project, Quinoa seed were given to Anantapur district farmers for cultivation of quinoa seed in the land. This was the first initiative of Quinoa seed cultivation in India.

• The Anantapur farmer got very impressive result on harvesting of the quinoa seed and were able to make profit upto 1.25lacs per 2.5 hectare of their land. Later on commercial cultivation started and 03 companies namely –Natgrow, Orillet food & Quinoa guru started their commercial processing unit in Anantapur district of Andhra Pradesh.
• It was in the year 2013-14 when the Govt of Uttarakhand signed a horticultural research agreement with Peru to grow Quinoa seed in the state. Accordingly agricultural research institute in Andhra Pradesh with extensive research successfully developed Indian variety of Quinoa seed.
• In the year 2015, Govt of Rajasthan also took initiative and started Quinoa cultivation trial in the district of Bhilwara & Chittorgarh and become the largest producer of Quinoa seed in India. 
• The credit also goes to Mr yash Agrawal & Mr. Jatin a former investment banker from Andhra Pradesh brought the quinoa seed from Peru with help of his family who visited peruand planted his first batch of quinoa on the outskirts of Jaipur in Shekhawati.  He developed a hybrid quality of Quinoa seed with cross breeding of Indian variety & imported variety. After a successful harvest in Shekhawati, he planted the crop over three years and 100 acres of contract farm land in Jaisalmer and Pokhran.

Quinoa production in India:-

First plantation of quinoa seed on the outskirt of Jaipur, later in Jaisalmer & Pokhran by Private entrepreneur Sh. Yash Agrawal & Sh. Jatin. Other Indian state also started cultivating quinoa crop from year 2015 onwards are-Uttarakhand, Maharashtra, Himachal Pradesh, Ladakh . Andhra Pradesh and Uttarakhand are emerging as main cultivators of Quinoa seed in India

Picture of Quinoa cultivation in Laddakh (Tsewang Nurbu’s Quinoa field in Nubra)

Pic source- Tsewang Nurbu

Note:-Bahtua is the name for the goosefoot plant and quinoa is the seed of that plant. Quinoa is also in the same family as amaranth, which is a local grain in India.

Top quinoa-producing countries in 2023

According to the United Nation report of The Food and Agriculture Organization Corporate Statistical Database (FAOSTAT), The following are the world top quinoa producing countries of 2023:-

• Peru:-As of 2023, Peru is the largest producer of quinoa in the world with approximate annual yield of 1,06,756 tones.
• Bolivia:- Bolivia is the 2^nd largest quinoa producer and currently contributes about 38,800 tones of quinoa worldwide.
• Ecuador:- it is the 3^rd largest producer of quinoa worldwide with 1481 tones of quinoa annually.

Culinary use of Quinoa seed:-

• Quinoa is considered as one of the least allergenic gluten free grains, making it a best choice for wheat free food or gluten free food. When Quinoa seed is cooked it become fluffy creamy with nutty flavor suitable for all time cooking from breakfast(as a cereals) to Lunch to Dinner menu as a salad or as a side dishes.
• It is commonly used in the preparation of several cold salads, Soups, Stews, Porridges, Side dishes, Main courses, baked items etc.
• Since the quinoa seed having coating with saponins compound which impart bitterness taste, therefore, the saponins coating from quinoa seed should be removed thoroughly before cooking by washing the seed. Properly cleaned Quinoa seed can be cooked same like Rice and it is eaten like Rice & couscous.
• Quinoa seed can be added in any Beverage such as smoothies, shakes or Juices to enhance the nutritional value of drink.
• Quinoa seed are generally taken as a cereal in Breakfast as a substitute for oat meal. The small grains of Quinoa seed cooks quickly and can be added with dry fruits, Nuts, seeds, Milk & honey to make healthy breakfast cereal delights.
• Roasted or puffed Quinoa seed are used for making of several sweet items such as energy bar or used as a coating on chocolate, cakes, cookies, puddings, muffins, pancakes etc.
• Cooked Quinoa seed is extensively used in healthy salad preparation, soup preparation, snacks preparation, Rice preparation, etc. White quinoa seed takes approx 10-15mintues to boil or cook whereas Red & Black quinoa seed takes longer time to cook. Quinoa seed also used as garnishing of the tossed vegetables, meats, poultry & seafood dishes.
• Healthy shallow fry or deep fried kabab can also be prepared using quinoa seed. Cooked quinoa seed can also be used in the stuffing of several vegetarian & Non vegetarian dishes such as stuffed aubergine, stuffed pimentos with quinoa seed etc.
• Flour can also be prepared by grinding of dry quinoa seed for making breads, cakes and other baked goods.
• Quinoa seed can also be used to make burger, patties etc due to its binding nature and filling texture.
• Quinoa seed can also be added in the preparation of cold salads, soup & broths, stews, dal, gravy , chicken dishes, stuffed vegetables such as bell pepper & zucchini, Pilaf or pulao, vegetable dishes, Snacks & appetizers, like Patties & Sushi, Dessert like Puddings, cookies, cakes etc.

Examples of Quinoa based salads:-

• Mediterranean Quinoa Salad
• Avocado Lime Quinoa Salad
• Greek Quinoa Salad
• Southwestern Quinoa Salad
• Mango Black Bean Quinoa Salad
• Quinoa Tabbouleh
• Citrus Quinoa Salad
• Spinach Quinoa Salad
• Roasted Vegetable Quinoa Salad
• Pomegranate Quinoa Salad
• Kale and Quinoa Salad
• Berry Quinoa Salad
• Caprese Quinoa Salad
• Tropical Quinoa Salad
• Asian Sesame Quinoa Salad
• Butternut Squash Quinoa Salad
• Zesty Lemon Quinoa Salad
• Cranberry Almond Quinoa Salad
• Cucumber Mint Quinoa Salad
• Pineapple Quinoa Salad
• Arugula Quinoa Salad
• Sweet Potato Quinoa Salad
• Apple Walnut Quinoa Salad
• Grilled Corn Quinoa Salad
• Broccoli Quinoa Salad
• Thai Peanut Quinoa Salad
• Watermelon Feta Quinoa Salad
• Herbed Quinoa Salad
• Tex-Mex Quinoa Salad
• Edamame Quinoa Salad
• Beetroot Quinoa Salad
• Quinoa Fiesta Salad
• Chickpea Quinoa Salad
• Pear Gorgonzola Quinoa Salad
• Carrot Ginger Quinoa Salad
• Roasted Garlic Quinoa Salad
• Strawberry Spinach Quinoa Salad
• Pumpkin Seed Quinoa Salad
• Sriracha Lime Quinoa Salad
• Mediterranean Chickpea Quinoa Salad
• Asparagus Quinoa Salad
• Zucchini Quinoa Salad
• Mint Pea Quinoa Salad
• Avocado Corn Quinoa Salad
• Tomato Basil Quinoa Salad
• Citrus Avocado Quinoa Salad
• Lemon Dill Quinoa Salad
• Quinoa Lentil Salad
• Spicy Black Bean Quinoa Salad
• Turmeric Ginger Quinoa Salad

Examples of Quinoa based soups

• Quinoa and Vegetable Soup
• Quinoa Chicken Soup
• Spicy Quinoa and Black Bean Soup
• Creamy Quinoa and Tomato Soup
• Quinoa and Lentil Soup
• Quinoa and Mushroom Soup
• Quinoa and Kale Soup
• Quinoa and Spinach Soup
• Thai Quinoa Soup
• Quinoa and Sweet Potato Soup
• Quinoa and Corn Chowder
• Quinoa and Butternut Squash Soup
• Quinoa and Broccoli Soup
• Moroccan Quinoa Soup
• Quinoa and Chickpea Soup
• Quinoa and Bean Soup
• Quinoa and Carrot Soup
• Quinoa and Cabbage Soup
• Quinoa and Zucchini Soup
• Quinoa and Tomato Basil Soup
• Quinoa and Pea Soup
• Quinoa and Potato Soup
• Creamy Quinoa and Leek Soup
• Quinoa and Roasted Red Pepper Soup
• Quinoa and Celery Soup
• Quinoa and Brussels Sprouts Soup
• Quinoa and Avocado Soup
• Quinoa and Eggplant Soup
• Spicy Quinoa and Pumpkin Soup
• Quinoa and Green Bean Soup
• Quinoa and Parsnip Soup
• Quinoa and Swiss Chard Soup
• Quinoa and Cauliflower Soup
• Quinoa and Poblano Pepper Soup
• Quinoa and Apple Soup
• Quinoa and Fennel Soup
• Quinoa and Artichoke Soup
• Quinoa and Radish Soup
• Quinoa and Okra Soup
• Quinoa and Pear Soup
• Quinoa and Miso Soup
• Quinoa and Seaweed Soup
• Quinoa and Tomato Bisque
• Quinoa and Sausage Soup
• Quinoa and Shrimp Soup
• Quinoa and Ham Soup
• Quinoa and Turkey Soup
• Quinoa and Beef Soup
• Quinoa and Clam Chowder
• Quinoa and Chicken Tortilla Soup

Example of quinoa based stews items-

• Quinoa and Vegetable Stew – A nourishing mix of quinoa with a variety of vegetables like zucchini, bell peppers, and tomatoes.
• Quinoa and Chicken Stew – A comforting stew with chicken, quinoa, celery, and onions in a savory broth.
• Quinoa and Lentil Stew – A rich and satisfying stew featuring quinoa and lentils with a blend of spices.
• Quinoa and Sweet Potato Stew – A flavorful stew with sweet potatoes, quinoa, black beans, and corn.
• Quinoa and Chickpea Stew – A protein-packed stew with chickpeas, quinoa, spinach, and tomatoes.
• Quinoa and Mushroom Stew – A savory stew with mushrooms, quinoa, garlic, and herbs.
• Quinoa and Kale Stew – A hearty stew with quinoa, kale, carrots, and white beans.
• Quinoa and Tomato Stew – A tomato-based stew with quinoa, onions, garlic, and basil.
• Quinoa and Butternut Squash Stew – A sweet and savory stew with butternut squash, quinoa, and a hint of cinnamon.
• Quinoa and Pork Stew – A flavorful stew with pork, quinoa, sweet potatoes, and bell peppers.
• Quinoa and Turkey Stew – A comforting stew with turkey, quinoa, carrots, and green beans.
• Quinoa and Black Bean Stew – A hearty stew with quinoa, black beans, tomatoes, and cumin.
• Quinoa and Cauliflower Stew – A nourishing stew with cauliflower, quinoa, and a blend of spices.
• Quinoa and Spinach Stew – A light and nutritious stew with quinoa, spinach, tomatoes, and garlic.
• Quinoa and Pea Stew – A simple stew with quinoa, green peas, potatoes, and herbs.
• Quinoa and Carrot Stew – A sweet and savory stew with quinoa, carrots, onions, and celery.
• Quinoa and Green Bean Stew – A comforting stew with green beans, quinoa, tomatoes, and herbs.
• Quinoa and Celery Stew – A light stew with celery, quinoa, potatoes, and a hint of dill.
• Quinoa and Artichoke Stew – A unique stew with artichokes, quinoa, olives, and tomatoes

Example of Indian food items based on quinoa:-

• Quinoa Pulao – A fragrant rice dish made with quinoa, mixed vegetables, and spices.
• Quinoa Khichdi – A comforting, porridge-like dish with quinoa, lentils, and vegetables, seasoned with turmeric and cumin.
• Quinoa Biryani – A spicy and aromatic biryani made with quinoa, vegetables, and a blend of Indian spices.
• Quinoa Upma – A savory South Indian dish with quinoa, mixed vegetables, and mustard seeds.
• Quinoa Paratha – Indian flatbread stuffed with spiced quinoa and vegetables.
• Quinoa Chilla – Savory pancakes made with quinoa flour and spices, often mixed with vegetables.
• Quinoa Dal – A hearty dal made with quinoa and lentils, seasoned with Indian spices and herbs.
• Quinoa and Paneer Curry – A creamy curry made with quinoa and paneer, cooked in a spiced tomato gravy.
• Quinoa and Chickpea Salad – A refreshing salad with quinoa, chickpeas, cucumbers, tomatoes, and Indian spices.
• Quinoa and Spinach Saag – A variation of the classic saag dish, made with quinoa and spinach in a spiced sauce.
• Quinoa Stuffed Bell Peppers – Bell peppers stuffed with a mixture of quinoa, spices, and vegetables, then baked.
• Quinoa and Potato Samosas – Crispy pastries filled with a spiced mixture of quinoa and potatoes.
• Quinoa and Vegetable Korma – A rich and creamy korma made with quinoa and a variety of vegetables in a spiced coconut sauce.
• Quinoa Dosa – Thin, crispy pancakes made from a batter of quinoa and urad dal (black gram).
• Quinoa and Eggplant Curry – A flavorful curry with quinoa and eggplant, cooked in a spiced gravy.
• Quinoa Upma – A savory, South Indian breakfast dish made with quinoa, mixed vegetables, mustard seeds, curry leaves, and spices.
• Quinoa Idli – Soft, steamed cakes made with a batter of fermented quinoa and urad dal (black gram), similar to traditional idli but with quinoa.
• Quinoa Dosa – Thin, crispy pancakes made from a batter of quinoa and rice or urad dal, seasoned with spices and herbs.
• Quinoa Sambhar – A tangy, spicy lentil and vegetable stew made with quinoa instead of rice or traditional lentils.
• Quinoa Pongal – A comforting dish made with quinoa, moong dal (yellow lentils), ginger, black pepper, and cumin, garnished with cashews and curry leaves.
• Quinoa Avial – A mixed vegetable curry made with quinoa, coconut, yogurt, and a blend of spices, typical of Kerala cuisine.
• Quinoa Rasam – A tangy, spicy soup made with quinoa, tamarind, tomatoes, and a blend of spices, served with rice or as a standalone soup.
• Quinoa Masala Vada – Crispy, spiced lentil fritters made with a mixture of quinoa, chana dal (split chickpeas), and spices.
• Quinoa Kootu – A mild, mixed vegetable stew made with quinoa, lentils, coconut, and spices.
• Quinoa Curd Rice – A creamy, comforting dish made with cooked quinoa, yogurt, and tempered with mustard seeds, curry leaves, and green chilies.

Quinoa based Indian mithai

• Quinoa Kheer – A creamy rice pudding made with quinoa, milk, sugar, and flavored with cardamom, saffron, and nuts.
• Quinoa Laddu – Sweet, round treats made with quinoa, jaggery or sugar, and flavored with ghee, nuts, and cardamom.
• Quinoa Barfi – A fudge-like sweet made with quinoa, condensed milk, and nuts, flavored with cardamom and sometimes saffron.
• Quinoa Halwa – A rich dessert made with quinoa, ghee, sugar, and flavored with cardamom, garnished with nuts and dried fruits.
• Quinoa Payasam – A South Indian dessert similar to kheer, made with quinoa, coconut milk, jaggery, and flavored with cardamom and cashews.
• Quinoa Coconut Ladoo – Sweet balls made from quinoa, coconut, and sugar or jaggery, flavored with cardamom.
• Quinoa and Dates Rolls – Sweet rolls made with quinoa, dates, nuts, and a touch of cardamom, often coated with shredded coconut.
• Quinoa and Almond Cake – A moist cake made with quinoa flour and almonds, sweetened with sugar or honey, and flavored with cardamom.
• Quinoa and Ghee Peda – A traditional peda made with quinoa, ghee, and milk solids, flavored with cardamom and garnished with nuts.
• Quinoa Chikki – A crunchy, sweet treat made with quinoa and jaggery, similar to traditional chikki but with a unique twist.

Example of Quinoa based drinks

• Quinoa Smoothie – A nutritious smoothie made with cooked quinoa, fruits (like berries or bananas), yogurt, and a touch of honey.
• Quinoa Milk – A dairy-free milk alternative made by blending cooked quinoa with water and straining it, often sweetened and flavored with vanilla.
• Quinoa and Fruit Juice – A refreshing juice made by blending quinoa with fruits like apples, oranges, or pineapples, and a bit of lemon juice.
• Quinoa Protein Shake – A protein-packed shake made with quinoa, milk (or a dairy-free alternative), protein powder, and a fruit of choice.
• Quinoa Chia Pudding Drink – A drinkable pudding made with quinoa, chia seeds, almond milk, and a bit of sweetener, often flavored with vanilla or cocoa.
• Quinoa Smoothie Bowl – A thicker smoothie made with quinoa, blended fruits, and topped with granola, nuts, and seeds, served with a spoon.
• Quinoa Infused Water – Water infused with cooked quinoa, herbs like mint, and slices of cucumber or lemon for a refreshing twist.
• Quinoa Latte – A creamy latte made with quinoa milk, espresso, and a touch of vanilla or cinnamon.
• Quinoa Kombucha – A fermented tea drink made with a quinoa-based starter culture, providing a unique flavor twist to traditional kombucha.
• Quinoa and Coconut Water – A hydrating drink made by blending quinoa with coconut water and a touch of lime for a tropical flavor.

Example of quinoa based bakery items

Health Benefit of Quinoa seed:-

The nutritional value & health benefit of Quinoa has been compiled after referring various sites like healthline.com, medicalnewstoday.com,usda.gov,verywellfit.com,webmd.com etc.

• Quinoa is one of the most protein-rich foods we can eat. Protein content in Quinoa seed is approx. 14gms (per 100gms of seed) Quinoa protein is a complete protein contains all 09 essential amino acids. 
• Quinoa is rich in magnesium. Magnesium helps to relax blood vessels and thereby to alleviate migraines. Magnesium also may reduce Type 2 diabetes by promoting healthy blood sugar control. 
• Quinoa seed contains almost twice fiber as compare to any other grains. Due to high fibre content, it helps in lowering the cholesterol and glucose levels.
• Since quinoa seed also contains Iron, which helps to keep our red blood cell healthy. Iron also increases brain function because the brain takes in about 20% of our blood oxygen.
• Quinoa contains lysine. Lysine is mainly essential for tissue growth and repair.

• Precautions:- Pseudo grains such as quinoa, buckwheat, and amaranth are not ideal foods for babies. This is because these grains may expose babies to substances such as tannins and saponins, which are harmful as they interfere with the absorption of vitamins, minerals, and proteins.

Nutritional comparison of Quinoa seed with other Non glutinous super grains:-

The nutritional value, comparison & health benefit of Quinoa has been compiled after referring various sites like healthline.com, medicalnewstoday.com,usda.gov,verywellfit.com,webmd.com etc.

Content Reference :-

• https://nutritionsource.hsph.harvard.edu/food-features/quinoa/
• https://www.glnc.org.au/resource/quinoa/
• https://wholegrainscouncil.org/whole-grains-101/grain-month-calendar/quinoa-%E2%80%93-march-grain-month
• https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/quinoa-grain
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7074363/
• https://wholegrainscouncil.org/whole-grains-101/whole-grains-101-orphan-pages-found/health-benefits-quinoa
• https://www.prideofindia.net.in/collections/dried-rice-quinoa-grains
• https://www.greenjeeva.com/blog/quinoa-types-fascinating-facts-and-nutritional-comparison
• https://www.bbcgoodfood.com/glossary/quinoa-glossary
• Department of Food Science and Technology, Faculty of Chemical and Food Technology, Slovak University of Technology, Bratislava, Slovak Republic
• Deputy Regional Representative Multidisciplinary Team Coordinator for South America
• www.Oaquinoa.com
• Quinoadirect.net
• Journal of pharmacognosy & photochemistry 2019, college of agriculture, Jayashankar telangana state agriculture university, Telangana.
• Quinoa news from the dailypao.com
• Food and agriculture organization, USA
• International quinoa conference 2016
• Hindustan times news on 10^th Dec 2018 on Quinoa seed.
• The spruceeat.
• BBC Food
• NDTV Food
• Forbes.com
• eatwell
• medialnewstoday

Disclaimer-The above blog has been compiled for educational purpose of students, hotelier, chefs, educational institute, professional food industry etc.