Description -
India Gate quinoa is marketed as a 100% natural, certified organic, and gluten-free superfood by KRBL. It is a seed processed and used as a cereal, ideal as a nutritious substitute for rice or wheat. It contains all nine essential amino acids, making it a complete source of protein. It is also enriched with omega-3 and omega-6 fatty acids, and is said to be cholesterol-free and have a low glycemic index, which helps control blood sugar levels.
Its texture is slightly chewy and nutty, similar to brown rice but lighter, and is versatile in both sweet and savory dishes.

🍽️ Uses and culinary ideas -

• Cooking: Rinse well and boil until tender (approx. 1:2 ratio of quinoa to water). Fluff with a fork and use like rice or couscous.
• Meals: Ideal in salads, bowls, pilafs, soups, dosas, biryani or even as a breakfast cereal with milk or yogurt.

🔍 Nutritional value (per 42 g / ¼ cup uncooked) -

• Calories: ~160 kcal
  
• Protein: ~7 g (≈14% DV)
  
• Carbohydrates: ~27g, including ~6g of fiber (≈21% DV)
  
• Sugars: ~4 g
  
• Fats: ~2.5 g (mostly unsaturated), saturated fats ~0.4 g
  
• Fiber: ~6 g
  
• Iron: ~4 mg (~22% DV)
  
• Calcium: ~26 mg (~2% DV)
  
• Potassium: ~225 mg

Other minerals: magnesium, zinc, phosphorus, copper, manganese in moderate amounts

Cooked quinoa has fewer calories per serving (~1 cup cooked: ~222 kcal; protein ~8 g, fiber ~5 g, iron ~15% DV, magnesium ~28% DV, zinc ~18% DV).

💚 Health benefits -

• Complete Protein: Contains all the essential amino acids needed for muscle repair and growth, ideal for vegetarians and vegans.
  
• High in fiber: Promotes digestive health, satiety, and helps regulate blood sugar, making weight control easier.
  
• Low glycemic index (GI): The slower release of energy helps prevent blood sugar spikes, which is beneficial for people with diabetes or insulin sensitivity.
  
• Heart-healthy: Cholesterol-free and high in fiber, it can help reduce LDL cholesterol and promote cardiovascular health.
  
• Rich in antioxidants: Quercetin and kaempferol (present in quinoa) offer anti-inflammatory and cell-protective effects.
  
• Rich in micronutrients: Provides iron, magnesium, manganese, folate, zinc, and B vitamins, nutrients that are often consumed in insufficient quantities.