What is quinoa? Its referred as a “Super food” and here is why!

Quinoa – best pronounced as { KEEN- WAH), and according to the “Whole Grains council” is a gluten free, whole grain with a low glycemic index carbohydrate seed from the Chenopodium quinoa plant that is a perfect substitute for rice and other grains and also a whole grain protein – which means it contains (9) other amino acids.

Quinoa is actually quantified as a “pseudo-cereal” — a term used to describe foods that are prepared and eaten as a whole grain, but are botanical outliers from grasses.

The nutritional value from quinoa ranges from:

  • Vitamin B
  • Fibre
  • Protein
  • Iron

1 cooked cup of quinoa as stated by the U.S. Department of Agriculture (USDA) contains:

  • 222 g of calories
  • 39 g of carbohydrates
  • 8 g protein
  • 6 g fat
  • 5 g fiber
  • 1 g sugar

Quinoa is also considered a safe gluten-free, whole-grain choice for people living with celiac disease — a condition in which your body cannot tolerate gluten.

Because of its high magnesium levels ,a cup of cooked quinoa contains about one-third of your daily recommended magnesium intake.

Eating quinoa on a regular basis has been linked to improvement in heart health.

Since it has a low glycemic index, this means you will feel fuller each meal and help you eat less overtime. In small quantities, it can help you lose weight.

Now that you have a rough idea what quinoa is, here is how to make it using one of the many recipes.

“Making – Pork brawn fried quinoa”

Prep time: 10 mins   Cook time: 40 mins    Total time: 50 mins to 1 hour

Serves: 2 pax

Main ingredients:

  • 1 cup of quinoa – washed and drained
  • 1-1/2 cups of water
  • 200 g of diced pork brawn
  • 1 bunch of chopped cilantro – garnish
  • 3 cloves of garlic – minced
  • 1 bunch of diced spring onions
  • 2 large red onions, sliced and deep fried – optional – for garnish
  • 1 Tablespoon of dark soy sauce
  • 1 teaspoon of chili paste – optional
  • 1/2 teaspoon salt
  • 2 Tablespoons of vegging cooking oil

*Important Tools used:

  • Heat from the stove,
  • Saucepan – with a lid
  • Frying pan – Non stick – with a lid
  • Wooden spoon
  • Measuring cup
  • serving plate
  • Measuring spoon


Step 1: Cooking the quinoa – 1st make an appointment to wash it thoroughly and drain off the excess water. Into a sauce pan over medium heat, add water and the washed quinoa. Bring it to a boil, then reduce the heat to low, cover it and let it cook for 30 mins. Once cooked, all the water should have evaporates, turn off the heat and set it aside to cool off.

Step 2: Cook the onions and the brawn pork – Over medium heat, place a pan and add veggie oil to it. Once it’s hot enough, add the onions (I mixed red and spring onions) use what your prefer. Cook until they start browning  – 3 to 5 mins. Add in the diced brawn pork and the garlic. Toss them together as they cook for 5 more mins.

Step 3: Add the cooked quinoa  – Into the same pan with the pork and onions, add in the cooked quinoa and mix everything until its well combined for 2 mins. Add in the chili paste, dark soy sauce, and the garnish items – chopped cilantro and the deep fried onions – that I made a head of time. Toss every thing together, as they all infuse for 1 more min. Turn off heat.

Step 4: Serve immediately: 

I always look forward to seeing your creations. Let’s keep sharing and tag me as well.

Until the next episode,

Bon Appetite!

Tastie Dine - Author

Thanks for stopping by Tastie Dine's Food bubble and I am stoked to have you here. I am Ms. Biwott and here you'll find a variety of meal preps to tickle your cravings, moods and probably a healthy side too. So, what you waiting for, get subscribed here and on my Youtube channel if my content rocks your boat.

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