Soul flavours quinoa (KEEN-wah) is high in fiber and high-quality protein. Super foods offer maximum nutritional benefits for minimal calories that helps you stay healthy & fit.

Quinoa (pronounced KEEN-wah) is one of the world’s most popular health foods.
Soul Flavours Quinoa is gluten-free and high in protein, and one of the few plant foods that contain sufficient amounts of all nine essential amino acids. It is also high in fiber, magnesium, B vitamins, iron, potassium, calcium, phosphorus, vitamin E, and various other beneficial antioxidants.

Features & Benefits :

Here are 11 health benefits of Soul Flavours Quinoa:

1. Highly nutritious

2. Contains the plant compounds, Quercetin and Kaempferol, which are effective plant antioxidants with numerous health benefits

3. Very high in Fiber—much higher than most grains

4. Gluten-free and perfect for people with Gluten Intolerance

5. Very high in Protein, with all the essential Amino Acids

6. Has a low Glycemic Index, which is good for blood sugar control

7. High in important Minerals, such as Iron and Magnesium

8. Has beneficial effects on metabolic health

9. Very high in Antioxidants

10. May help you lose excess weight

11. Easy to incorporate into your diet

Upama Recipe :

INGREDIENTS:

(1 CUP = 250 ML)

• ½ cup Soul Flavours Quinoa

• 1.5 tablespoons cooking oil

• 1 medium onion or 1/3 cup of finely chopped medium onion [pyaaj]

• ½ teaspoon finely chopped ginger (adrak)

• 1 teaspoon chopped green chillies [hari mirch] or 1 to 2 chopped green chilies

• 1 dry red chilli (sookhi lal mirch) – stem removed

• 1 pinch asafoetida (hing) – optional

• 5 to 6 curry leaves (kadi patta)

• ½ teaspoon mustard seeds (rai)

• ½ teaspoon cumin seeds (jeera)

• ½ teaspoon urad dal

• ½ teaspoon moong dal or chana dal

• 1 small to medium carrot or 1/3 cup of finely chopped carrots [gaajar]

• 5 to 6 French beans or ¼ cup of finely chopped French beans

• 1/3 cup of frozen peas (matar)

• 1 to 1.25 cups of water

• 2 tablespoons of chopped coriander leaves (dhania patta)

• Salt [namak], as required

COOKING INSTRUCTIONS :

1. Take ½ cup Soul Flavours Quinoa in a fine strainer and rinse well in running water .

2. Add 1 cup of water with a pinch of salt. Place over medium heat and bring to the boil. Cover and simmer for 15 to 20 minutes, or until tender and the liquid is absorbed.

3. Then heat 1.5 tablespoons oil in a pan. Add ½ teaspoon mustard seeds. Once the mustard seeds begin to crackle, add ½ teaspoon cumin seeds, ½ teaspoon urad dal, and ½ teaspoon moong dal or chana dal.

4. Stir and sauté on a low flame. Sauté till the urad dal and moong dal turn golden. Then add ½ teaspoon finely chopped ginger, 1 teaspoon chopped green chillies or 1 to 2 chopped green chillies, , 1 dry red chili and a pinch of asafoetida (optional). Sauté for about half a minute.

5. Next add 1/3 cup finely chopped medium onion and 5 to 6 curry leaves. Stir and sauté on a low to medium flame. Sauté till the onions become translucent. Then add 1/3 cup finely chopped carrots, ¼ cup finely chopped French beans, and 1/3 cup frozen peas. Mix well.

6. Sauté on a low flame for two minutes. Then add the quinoa. Mix very well again. Sauté for a minute or two on low flame.

7. Then add water. For 1/2 cup of quinoa, 1 cup of water can be added. Stir well. Add salt as per taste. Cover the pan and simmer on a low flame, till the quinoa seeds are cooked. Stir the upma, once or twice, while it is simmering. When all the water has been absorbed and the grains appear translucent and cooked well, remove the lid and switch off the flame.

8. Add 2 teaspoons chopped coriander leaves. Give a quick stir and serve vegetable Soul Flavours Quinoa upma hot or warm with a few lemon wedges or coconut chutney or lime pickle.

Dosa Recipe :

INGREDIENTS

[1 CUP = 250 ML]

• 1 cup of Soul Flavours Quinoa

• 2 tablespoons vegetable oil

• 1/2 cup moong dal

• 1/2 cup urad dal

• 1 teaspoon salt

• Water as required

COOKING INSTRUCTIONS

Rinse Soul Flavours Quinoa thoroughly. Add 1/2 cup quinoa seeds in 1 cup of water with a pinch of salt. Place over a medium heat and bring to the boil. Cover and simmer for 15 to 20 minutes, or until tender and the liquid is absorbed.

1) Wash urad dal and moong dal together in a bowl. Next, wash quinoa with water and mix in the dal bowl. Add water in the bowl and soak the quinoa and the two dals together for up to 4 hours.

2) After soaking, drain the extra water and add the mixture in a blender jar. Blend the mixture using little water to make the batter of dosa. Add a little salt in this batter, as per your taste and make a smooth dosa batter.

3) After preparing the batter, heat a non-stick pan on medium flame and smear it with little oil (you can also use a dosa tawa for making them). Using a ladle, spread the batter in the pan in a circular motion and cook for a minute. Flip the other side and smear again with little oil. Once the dosa turns light brown, it is cooked. Transfer it to a plate. Repeat with the procedure to make more such dosas. Relish your Soul Flavours Quinoa dosa with sambhar and chutney.

Pulao Recipe :

INGREDIENTS

(1 CUP = 250 ML)

1 cup – Soul Flavours Quinoa

1 cup – onion [pyaaj] chopped

1 cup – corn [makka]

1 cup – carrot [gaajar] chopped

1 cup – mushroom chopped

1 cup – bell pepper [Shimla mirch] chopped

1 tbsp – ginger-garlic [adrak-lehsun] grated

3 tbsp – oil

½ tsp – turmeric [haldi] powder

1 tbsp – chilli [mirch] powder

1 tsp – garam masala

1 and ½ cup – water

1tbsp – lemon [nimbu] juice

Salt as required

Coriander [dhania patta] for garnishing

Cooking Instructions

1. Heat oil in a pan. Add cumin seeds. Let it splutter. Now add grated ginger-garlic and sauté for few seconds. Now add onion, sauté it for a minute.

2. Add carrot, corn, bell pepper, and mushroom. Season vegetables with salt and sauté for a minute.

3. Now add turmeric powder, chilli powder, and garam masala. Let it cook for a minute.

4. Wash the quinoa properly and add it into the sautéed vegetable mixture. Cook for a minute and add water. Cover the pan with a lid. Let it cook for about 10 minutes over medium to high heat. Stir occasionally.

5. Add lemon juice and coriander. Enjoy Quinoa Pulao with raita.

Burger Recipe :

INGREDIENTS

(1 CUP = 250 ML)

1 cup – Soul Flavours Quinoa

1 cup – onion [pyaaj] chopped

1 cup – corn [makka]

1 cup – carrot [gaajar] chopped

1 cup – mushroom chopped

1 cup – bell pepper [Shimla mirch] chopped

1 tbsp – ginger-garlic [adrak-lehsun] grated

3 tbsp – oil

½ tsp – turmeric [haldi] powder

1 tbsp – chilli [mirch] powder

1 tsp – garam masala

1 and ½ cup – water

1tbsp – lemon [nimbu] juice

Salt as required

Coriander [dhania patta] for garnishing

Cooking Instructions

1. Heat oil in a pan. Add cumin seeds. Let it splutter. Now add grated ginger-garlic and sauté for few seconds. Now add onion, sauté it for a minute.

2. Add carrot, corn, bell pepper, and mushroom. Season vegetables with salt and sauté for a minute.

3. Now add turmeric powder, chilli powder, and garam masala. Let it cook for a minute.

5. Add lemon juice and coriander. Enjoy Quinoa Pulao with raita.

Salad Recipe :

INGREDIENTS

[1 CUP = 250 ML]

For the Quinoa

• 4 cups of water

• 1 1/2 cups whole-grain quinoa (raw)

• Optional: salt to taste

For the dressing

• 1/3 cup fresh lemon juice [nimbu ras]

• 1/4 cup olive oil or flaxseed oil

• 2 cloves garlic minced [lehsun peesa hua]

• Optional: Salt [namak] and black pepper [kali mirch] to taste

For the Vegetables

• 1 cucumber [kheera] sliced

• 1 bell pepper [Shimla mirch] diced

• 1/2 small red onion [pyaaz] diced

• 1/2 cup broccoli florets lightly steamed

• 2 tomatoes [tamaatar] chopped

COOKING INSTRUCTIONS

1) Gather the ingredients. In a medium saucepan, bring water to a boil. Salt the water to taste.

2) Add the rinsed quinoa, stir, and bring back to a boil.

3) Reduce the heat to low and simmer, covered, for 15 to 20 minutes, or until the quinoa absorbs all the liquid.

4) Remove from heat and set aside for 10 minutes, still covered, to allow the quinoa to fully absorb any liquid and become fluffy.

Make the Dressing

5) While the quinoa is cooking, in a small bowl, whisk together the fresh lemon juice, olive oil (or flaxseed oil), minced garlic cloves, salt, and pepper. Set aside at room temperature.

6) Remove the cover from the quinoa and fluff it with a fork.

7) Allow it to cool slightly and then toss with the sliced cucumber, diced bell pepper, diced red onion, steamed broccoli, chopped tomatoes, and the lemon-garlic vinaigrette, stirring to combine well. Add more salt and pepper to taste, and chill before serving, if you have the time (although this is just as tasty at room temperature). Dig into your Soul Flavours Quinoa salad.

Soup Recipe :

INGREDIENTS

(1 CUP = 250 ML)

• 1 cup golden lentil/yellow moong dal*

• 1 cup Soul Flavours Quinoa*

• 5 carrots [gaajar] medium size

• 5 celery [ajavaayan] sticks

• 4 big tomatoes [tamaatar]

• 8 cups water

• 2 cups baby spinach (palak) chopped*

• 1 teaspoon cayenne [lal mirch]

• 1.5 teaspoon turmeric* [haldi]

• 2 tablespoon ginger [adrak] grated

• 6 cloves garlic [lehsun] grated/chopped/paste

• 2 teaspoon cumin [jeera] grounded

• 2-3 whole cloves [laung] optional

• 2 bay leaves [tej patta] optional

• Salt [namak] to taste

• Pepper [kaali mirch] to taste

• 1 lemon [nimbu] freshly squeezed

COOKING INSTRUCTIONS

1) Rinse and drain the lentils well, 3 times under cold tap water. Wash quinoa according to the package, if you aren’t using pre- washed one. Put all the ingredients, except spinach, in the pressure cooker.

Rinse Soul Flavours Quinoa thoroughly. Add 1/2 cup quinoa seeds in 1 cup of water with a pinch of salt. Place over medium heat and bring it to the boil. Cover and simmer for 15 to 20 minutes, or until tender and the liquid is absorbed.

2) Start the pressure cooker for 5 minutes. Let the natural pressure release. Once the pressure drops, carefully open the lid. At this point, you can adjust the consistency of the soup. If you like it thin, then add more water or enjoy it like a stew.

3) Turn on the cooker on sauté mode and add the spinach. Cook for 2-3 minutes, until the spinach is wilted. Give it a taste test and adjust spices, if desired.

Serve warm with freshly squeezed lemon. Your healthy Soul Flavours Quinoa soup is ready.

Weight	0.5 kg

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Features & Benefits :

Upama Recipe :

Dosa Recipe :

Pulao Recipe :

Burger Recipe :

Salad Recipe :

Soup Recipe :

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