Cheaper Than Quinoa, Just As Healthy: 6 Budget-Friendly Options
Also Read: 5 Ancient Superfoods That Made A Comeback In Healthy Modern Diets With A Bang
What Is A Good Substitute For Quinoa? Here Are 6 Alternatives With Similar Health Benefits:
1. Amaranth
Much like quinoa, amaranth is a pseudo-cereal, a seed cooked and eaten like a grain. Hailing from the same region of South America, it boasts an impressive nutritional profile. Amaranth often surpasses quinoa in protein content, with some varieties offering more iron and other essential minerals. It's naturally gluten-free and has a slightly nutty, earthy flavour, making it incredibly versatile. You can pop it like popcorn, cook it into a creamy porridge, or use its flour in gluten-free baking. Its affordability and comparable nutrient density make it a top contender for a quinoa swap.
Amaranth is best used to make ladoo during Navratri.
Photo Credit: iStock
2. Millets:
India has long embraced a diverse range of millets, and these humble grains are finally gaining global recognition for their incredible nutritional value and sustainable cultivation. Varieties like Jowar (Sorghum), Bajra (Pearl Millet), and Ragi (Finger Millet) are packed with fibre, protein, and essential minerals like magnesium, phosphorus, and iron.
Also Read: From Kuttu Dosa To Ragi Laddoo: 5 Must-Try Millet Recipes For Lunch
Sorghum (Jowar): This gluten-free grain often provides a higher protein content than quinoa and boasts double the fibre. Its mild, slightly sweet flavour makes it an easy substitute in most dishes. It's also rich in B vitamins, essential for metabolism.
Pearl Millet (Bajra): A hardy and widely available millet, Bajra is an excellent source of fibre, magnesium, and antioxidants. While it may have a slightly different amino acid profile than quinoa (lacking lysine), its overall nutritional value and accessibility make it a fantastic and inexpensive alternative, particularly for those looking to manage blood sugar.
Finger Millet (Ragi): Ragi stands out for its exceptionally high calcium content, making it a boon for bone health. It's also rich in fibre and other micronutrients, commonly used in porridges, flatbreads, and baked goods. Click here for our best ragi recipes.
Millets are not only nutritious but also remarkably drought-resistant and require less water to grow than many other grains, making them an environmentally conscious choice.
3. Buckwheat
Despite its name, buckwheat is not related to wheat and is, in fact, a gluten-free pseudo-cereal. It's a rich source of antioxidants, magnesium, copper, and manganese. With a robust, earthy flavour, buckwheat groats (kasha) can be enjoyed as a side dish, in salads, or as a hearty breakfast cereal. Its soluble fibre content can also aid in managing blood cholesterol and blood glucose levels.
4. Barley
For those who don't require a gluten-free diet, barley is an exceptionally nutritious and economical choice. Whole grain barley (not "pearled" barley, which has had some bran removed) is loaded with dietary fibre, including beta-glucans known for their cholesterol-lowering and immune-boosting properties. Its chewy texture and nutty flavour make it a wonderful addition to soups, stews, and grain bowls. Try these barley recipes.
Barley has been used for a long time to enrich our diets.
Image Credit: iStock
Have A Variety Of These Grains For Optimal Health
While quinoa offers an undeniable nutritional advantage, these more affordable alternatives demonstrate that healthy eating doesn't have to be expensive. So, next time you're at the grocery store, consider stepping beyond quinoa and exploring the rich world of ancient and traditional grains.
(Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.)
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About Neha Grover Love for reading roused her writing instincts. Neha is guilty of having a deep-set fixation with anything caffeinated. When she is not pouring out her nest of thoughts onto the screen, you can see her reading while sipping on coffee.
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