Lunch is one meal which can make or break your fitness journey. If you have a healthy breakfast, sometimes you tend to let loose for lunch and eat things that get in the way of your fitness goals. This is also true when you skip breakfast and tend to binge eat during lunch time. But while on a weight loss, it is as important to be consistent as it is to stay dedicated. So, having a healthy lunch is as important as having a filling breakfast and light, nutritious dinner.
One of the most filling things you can include in your lunch is quinoa. It is a superfood that is packed with nutrients. Quinoa is known as a pseudo grain because it is more of a seed than a grain. It belongs to the nutritious amaranth family and comes from a plant that is grown annually only for its seeds. Rich in protein, vitamin B and dietary fibres, quinoa is mostly consumed in the morning for breakfast, but it has every reason to be added to your lunch menu. It is gluten free, so people with celiac disease can also consume it. With so many health benefits, it is only fitting that we look at a few quinoa salad recipes and make them for lunch.
Quinoa and chickpea salad
Chickpea, garbanzo beans or chhole, is one of the best vegetarian sources of protein. They are also rich in dietary fibres, which makes it a very healthy option to eat. When combined together, quinoa and chickpea salad with a citrus punch from lemon makes for a delightful salad. Here is the recipe for the same.
Ingredients
- 1 cup cooked quinoa
- 1 cup boiled chickpea
- 1 tbsp lemon juice
- 1 tbsp mustard sauce
- 1 tbsp olive oil
- ½ cup grated beet root
- Salt and pepper as per taste
- Chopped parsley or coriander leaves for garnishing
Method
- Take a large mixing bowl and add the cooked quinoa into it.
- Add the boiled chickpea and grated beetroot and mix well.
- For the dressing, add the lemon juice, olive oil and mustard in a small bowl.
- Pour the dressing over the quinoa along with the salt and pepper seasoning.
- Garnish with coriander leaves and enjoy your salad.
Quinoa salad | Unsplash
Paneer is one of the best protein and good fats source for vegetarians. It is also readily available and you can prepare it easily, without much hassle. Let us look at a salad recipe that combines the goodness of quinoa and taste of paneer.
Ingredients
- 1 cup cooked quinoa
- 100 gms paneer or cottage cheese
- 1 chopped cucumber
- 1 chopped onion
- 2 tbsp plain yogurt
- 1 tbsp olive oil
- 1 tbsp mustard sauce
- 1 tbsp chilli pepper
- Salt and pepper as per taste
Method
- Put the cooked quinoa in a mixing bowl.
- Add the chopped vegetables along with salt and pepper.
- For the dressing, mix yogurt, mustard sauce, chilli flakes and olive oil in a bowl.
- Pour the dressing over the quinoa salad and give it a slight mix.
- Cut the paneer into small cubes and add it to the salad.
- Mix the salad and enjoy.
Hot quinoa and mushroom salad
Not all salads need to be served cold. This quinoa salad with mushrooms and carrots is best served hot and can be a great lunch option when the weather gets a little chilly.
Ingredients
- 1 cup uncooked quinoa
- 1 chopped carrot
- 100 gms chopped mushrooms
- 1 chopped capsicum
- 2 tbsp olive oil
- 1 tbsp oregano
- 1 tbsp chilli flakes
- 1 tbsp lemon juice
- Feta cheese
- Salt and pepper as per taste
Method
- Boil your quinoa for 15 minutes in 2 cups of water, uncovered.
- Drain the quinoa and keep it aside.
- Heat up the oil in a pan.
- Add the carrots and cook for 5 minutes.
- Add the capsicum, mushrooms and salt.
- Cook for 6-7 minutes or till the mushrooms are cooked. Add the chilli flakes and oregano.
- Stir for a minute and remove the vegetables off heat.
- Pour the quinoa and the vegetables in a mixing bowl.
- Pour in the lemon juice and mix well.
- Your hot quinoa salad is ready.
Enjoy these easy to make quinoa salads and make your lunch healthy as well as tasty. After all, we are what we eat!
