Quinoa is powerhouse of protein and fiber. Easily available in grocery stores, this whole grain is available in different colors, mainly in white, red and black. I prefer white quinoa(tan quinoa) for soups as it has most delicate taste and lightest texture and it cooks up a bit fluffier than other types of quinoa, whereas red and black are good for cold salads. Red quinoa, which turns little brownish upon cooking, has a richer taste, slightly chewier texture and somewhat nuttier flavor compared to white quinoa. Black quinoa is slightly sweeter in taste as compared to red or white quinoa and is good for salads. Red and black quinoa are preferred for salads as they hold their shape better during cooking.

Doesn’t matter which color of quinoa you pick, all colors have same amount of fiber and protein. It contains all nine essential amino acids making it complete protein which generally not found in other plant based proteins. Quinoa is also rich in magnesium, phosphorus, manganese, zinc, iron, thiamine and folate and its naturally gluten-free.

So, for those who are sweating in gym to shed weight, Quinoa is a must in their diet. You can make different types of salads and soups with quinoa according to your taste as well as it can be eaten instead of rice with lentils or other cooked vegetables. I am going to share a very easy quinoa salad recipe with you, its filling, refreshing and something you will relish after your workout. this recipe can be eaten any time of the day.


1 cup Quinoa (black or red) cooked

2 bell peppers finely chopped

1 red onions finely chopped

cherry tomatoes or finally chopped one big tomato

1/2 cup black beans cooked

corn kernels as per your liking

1/2 zucchini diced

1/2 cucumber chopped

lime juice

salt and pepper

coriander leaves for garnishing


First of all properly rinse and drain quinoa before cooking. In a pot add 1 cup quinoa and 2 cups water. bring it to the boil, then reduce the heat, cover the pot and cook for another 15 mins. or until done. when its fully done, fluff quinoa gently with a fork and drain rest of water out of it (if any water left ).

while quinoa is being cooked, chop all veggies and put it in a bowl together, add cooked black beans and once quinoa is properly cooked, add quinoa in the bowl too. Add lime juice, salt and pepper to the bowl and mix the ingredients properly.

Now here comes the twist, you can add more flavors by adding different healthy dressing to this recipe:

One is avocado dip, its recipe has already been uploaded in our food section (go check it out)

Second, you can add plain Greek yogurt or put it in a blender add one chopped garlic, grated cucumber , salt and pepper, blend it and your salad dressing is ready.

Third, you can add some low fat feta cheese and red wine vinegar (or any vinegar you have) to your salad.

Fourth, you can add boiled chickpeas.

enjoy your super healthy post workout meal enriched in protein, fiber and lots of other vitamins and minerals. keep looking out for this space for more healthy post work out meals … until then enjoy!


messy bun and getting the stuff done….. loves the smell of fresh coffee in the morning, out and out dreamer, looks at the world through rainbow lens !


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messy bun and getting the stuff done..... loves the smell of fresh coffee in the morning, out and out dreamer, looks at the world through rainbow lens !