Monday, October 12, 2015

Rice or Quinoa what’s your Take?: Quinoa & Purple Cabbage Salad Spiked with Asian Flavors.

Quinoa & Purple Cabbage Salad Spiked with Asian Flavors.
When I discovered Quinoa few years back, loved for its versatility but the calorie comparison varies all over the internet. Some of the health website, concluded that one cup of cooked Quinoa calorie higher than One cup of cooked brown rice. But where we see the differences is most important. Following lists some nutritional values based on recommended value for daily intake.

One Cup Cooked Brown Rice                      One Cup Cooked Quinoa
Fiber- 14%                                                        Fiber-21%
Protein – 5gms/cup                                           Protein-8.1gms/cup
Folate: 2%                                                        Folate: 19%
Iron – 2%                                                          Iron-15%
Riboflavin – 3%                                               Riboflavin – 12%
Zinc - 8%                                                          Zinc-13%
Vitamin B3- 15%                                              Vitamin B3-4%

Brown rise may be high in other nutrients contents. With impressive Fiber, Protein and Iron content from a plant based source “Quinoa” has it beat. Soluble Fiber helps to reduce Fat & Cholesterol. Foods that lack Fiber spikes the sugar level quickly with hunger kicking in quiet frequently and that leads to over eating. Food rich in fiber tend to be low calorie, so you can consume little more than the usual portion.

Protein is the one activating the liver-the main organ and control operator for the fat burning .Studies have shown that if liver is working well it can increase metabolic rate which means Food rich in Protein and Fiber will keep you full for longer hours than food rich in Carbohydrate or fat can reduce the metabolic rate. My Verdict & Mantra, you might have heard already from health experts “Eat a protein Rich Breakfast” to start off my morning with minimal sugar .I have saved the “Sugar” topic for another post.

There are umpteen number of educative articles all over the internet about Fiber & Protein. Keeping in mind the listed key points helped me to make good food choices. Nutrients listed in the comparison also helps to fight against heart disease, cancer .

Being brought up in a south Indian home it will be surprising to hear I am not a big fan of rice. When we were growing up my mom used to make tiffin items for my lunch box .My friends can vouch for it. I love roti, can far and by live on it. How can god make my life simple, the man I am married to, he is Iconic figure of a typical South Indian male who wants to consume rice at least one time a day.
He will mope around, if rice is not in his vicinity consecutively for couple of days. But his eating and fitness habits are way healthier than mine.

Though I cook proper ‘southie’ meal for the man of the house daily, my intake of rice in a week is only during the weekends one time a day. Here we go to one of my favorite Quinoa salad with purple cabbage spiked with Asian Flavors. Would love to hear from you all your variations of Quinoa.

Quinoa & Purple Cabbage Salad Spiked with Asian Flavors.

Dry Ingredients.

Quinoa- 1/2 Cup Cooked
Cucumber Diced- ½ Cup
Cherry Tomatoes– Few (Not in the Pic shown usually add them when I have in stock.)
Purple Cabbage Shredded- 1 Cup
Spring Onions Diced- 1 Bunch
Carrots Shredded- 1 Cup
Cilantro Chopped- 1 Tea Spoon
Almonds (Sliced/Whole) - Few
Cashews (Sliced/Whole) - Few
Roasted Chick Peas - Few (optional- I had bought a pack of Good Beans Roasted Chick Peas for Snack to take to work.
Salt - 1/2 teaspoon
Water - 1 Cup


Peanut Butter (Crunchy/Creamy) -2 Tea Spoon
Apple Cider Vinegar - 1 Tea Spoon
Soy Sauce (The Authentic Fermented way) - ½ Tea Spoon
Honey - 1 Tea spoon
Ginger Grated - ½ tea spoon
Pepper Powder - 1/ Tea Spoon (to preferred taste)
Salt -  ½ teaspoon
Water - 2-3 Tea Spoon (to preferred consistency)
Sesame Oil - 1 Tea Spoon


1. Wash Quinoa thoroughly and ensure the outer skin is washed away as it will give a sour taste if not removed properly.

2.Combine 1/2 cup Quinoa with 1 cup of water in a medium saucepan. Bring to a boil. Cover, reduce heat to low, and simmer until Quinoa is tender, about 15 minutes. Quinoa holds lots of water, so you have to make sure you drain it thoroughly after it's cooked.

3.Combine all dry ingredients in a bowl and set aside.

4.Combine all the ingredients listed under dressing in a bowl and set aside.

5. In a Salad Bowl Mix well ,Dry Ingredients and Dressing bowl contents. Garnish with Few cashew Pieces.

6.   Enjoy your Salad!!!

-Be creative, add any veggies of your choice to your salad.
-Use Soy Sauce that has been produced the authentic fermented way as the modern Soy sauces     has MSG (a form of sodium contains non-essential amino acids).
-Ingredients listed under dressing can be increased and reduced according to your taste.

Quinoa & Purple Cabbage Salad Spiked with Asian Flavors.
I am not a professional health expert or nutritionist .