Quinoa is the world’s popular high protein grain with a low glycemic index and full of antioxidant properties due to its high content of flavonoids (quercetin and kaempferol). Crushed almonds added to the dish adds extra protein to go along well with its subtle nutty texture and flavor. It makes a great healthy dish for kids who don’t like nuts (I promise they will not even notice that nuts are added in the dish) and the elderly people if they can not handle almonds crunch due to dental issues.
Rinse quinoa in a strainer underwater, then cook like rice in plain water. (*I use my rice cooker for cooking quinoa). When quinoa is about to be done, mix crushed almonds and cover the pot. This allows almonds to become a little softer with a quinoa like texture. Wash and chop the onion—heat olive oil in a pan over medium heat. Add chopped onion and sauté until golden in color. Add turmeric powder mix well, then add cooked quinoa, squeeze fresh lemon, and add salt. Stir well in low heat. Serve hot and garnish with sliced almonds and fresh pomegranate seeds for festive colors and a healthy tangy crunch. Enjoy and eat with confidence!
Recipe Profile: Healthy gluten-free, vegan meal with complete protein that contains all nine essential amino acids and antioxidants.
NutriPledge Food Rating
This super healthy dish is rated as a Green-Yellow Dot, in our food rating system (Food Coach) that makes it a one-dish healthy meal due to the following nutritional qualities which are known to promote positive health and wellbeing.
- Moderate in calories per serving
- A healthy balance of good fat, carbohydrates, protein, and dietary fiber
- Contain zero trans fats.
- A healthy balance of sodium and no added sugars
- Good source of calcium (10% of daily value)
- Great source of potassium (15% of daily value)
- Excellent source of iron (30% of daily value)
- No food additives, artificial flavor, or color
- A Complete protein dish with all nine essential amino acids
Therapeutic Health Benefits:
This dish is gluten-free with an excellent amino acid profile. It is full of antioxidants properties due to the flavonoids (quercetin and kaempferol) and other vitamins (Vitamin C (15%), and minerals (Selenium (12%). Turmeric and lemon juice in the recipe adds extra antioxidant and anti-inflammatory properties. This super healthy dish meets about 50% of daily needs for whole grains (3 oz equivalent of MyPlate) and 30% for protein (2 oz equivalent of MyPlate). It is also a great source of many other health-promoting vitamins and minerals like B (10% or more daily value (DV), Magnesium (60% DV), Manganese (100% DV), Phosphorus (51%), iron (30%), Zinc (23%), and selenium (12%) of the daily value.
Dietitian Nutritionist Recommendations:
This great healthy dish can easily replace any of your meals. An outstanding balance of macronutrients carbohydrates, protein, and fat along with natural dietary fiber, will sure make this dish diabetic friendly. It may also help promote weight loss if consumed as an overall part of a healthy diet and lifestyle. Remember, no one food is perfect so you also need to include foods from other food groups like fruits, vegetables, dairy, beans, and legumes with the rest of your meals to make it an overall part of a healthy diet and lifestyle.
Dietary Cautions: Quinoa contains a moderate to a large number of oxalates and phosphorus so individuals with kidney stones or other kidney complications may need to limit intake.
Learn more about quinoa here
Note: This page is not medical advice. This can be only used as general guidance to a healthy and balanced diet for your health and wellness. This food does not ensure an adequate or inadequate and safe level of intake for a single person. Please consult your health care provider and or purchase our Medical Nutrition Therapy to ensure your personal medical nutritional needs. Thank you!View Full Recipe Card Here