Quinoa, pronounced as "keen-wah," is an edible seed available in a variety of colors, including black, red, yellow, and white. This plant has been cultivated for approximately 5,000 years and is native to the Andean region of South America, particularly in countries such as Bolivia, Ecuador, Chile, and Peru.
After harvesting, the seeds are processed to eliminate natural saponins, which are bitter compounds that coat the seeds and serve as a natural pesticide. Harvesting quinoa is typically done by hand due to the varying maturity levels of the seeds on a single plant, which can lead to seed loss if mechanical harvesting is employed. However, in the United States, seed varieties with more uniform maturity are chosen to facilitate mechanical processing.
Quinoa is a significant source of essential nutrients,
Manganese
Phosphorus
Magnesium
Folate
Thiamin (Vitamin B1)
Contains essential vitamins and minerals
Quinoa is packed with important vitamins and minerals. It has a lot of fiber and includes several nutrients that many people don’t get enough of in their diets.
Research shows that a lot of kids and adults are missing out on essential vitamins and minerals like folate, potassium, iron, and magnesium.
About 90% of American women and 97% of American men don’t eat enough fiber. Not having enough fiber can lead to health problems, including a higher chance of chronic diseases.
Quinoa is a great source of magnesium, potassium, iron, fiber, and folate. Folate is especially crucial during pregnancy because it helps with the growth and development of the baby. Including quinoa in a healthy diet can help you meet your nutritional needs.
It’s also important to know that quinoa has some antinutrients, such as:
- saponins
- tannins
- phytic acid
These substances can interfere with the absorption of nutrients like iron and magnesium.
But if you rinse, soak, or sprout quinoa before cooking it, you can lower the amount of these antinutrients and make the minerals easier for your body to absorb.
A review from 2022 also mentioned that quinoa has a high level of oxalates, which could lead to kidney stones for some people.
Health and Quinoa
Although it is technically a seed, quinoa is categorized as a whole grain and serves as an excellent source of plant-based protein and dietary fiber. One cup of cooked quinoa provides approximately 8 grams of protein and 5 grams of fiber. Unlike many plant proteins, quinoa is a complete protein, containing all nine essential amino acids that the human body cannot synthesize independently.
Quinoa does not contain gluten
For individuals who have gluten intolerance, such as those with celiac disease or non-celiac gluten sensitivity, it's important to stay away from foods that have gluten.
Those on a gluten-free diet should look for substitutes for grains that have gluten, like wheat, barley, and rye.
Quinoa is a great option because it is naturally gluten-free and is a healthy choice for anyone needing to eliminate gluten from their meals. Just remember to read the label to make sure there’s no chance of cross-contamination.
Can be added easily into your diet
Quinoa is super easy to add to your meals, which helps you stick with it over time. It tastes great and pairs nicely with lots of different foods.
Before cooking, you might need to rinse some types of quinoa to remove saponins, which are naturally on the outside and can make it taste bitter. But don’t worry! Some brands already rinse their quinoa, so you can skip that step. You can also find sprouted quinoa, which has fewer antinutrients and can help your body absorb nutrients better.
Making of Quinoa
Packaged quinoa is often pre-rinsed; however, some brands may recommend rinsing before cooking to eliminate any residual saponins. To rinse quinoa, use a fine mesh strainer to catch the small seeds and run them under cool water several times.
The cooking method for quinoa is similar to that of rice, utilizing a ratio of two parts liquid to one part dry quinoa. One cup of dry quinoa yields three cups when cooked and can be prepared in water, stock, or other liquids. During the cooking process, herbs or spices such as bay leaves, marjoram, thyme, black pepper, or garlic and onion powder can be added for flavor.
To cook, combine the seeds, liquid, and chosen herbs in a pot, bringing it to a boil over high heat. Once a rolling boil is achieved, reduce the heat to low, cover the pot, and let it simmer for approximately 15 minutes or until the quinoa is tender.
One may observe a small white "tail" emerging when quinoa is fully cooked; this indicates the presence of the nutritious germ. Fluff the quinoa using a fork. If the quinoa appears too moist or if a drier texture is preferred, it can be drained in a strainer and returned to the pot. Cover the pot and allow it to sit for an additional 15 minutes to further dry out. For convenience, quinoa can also be prepared in a rice cooker using the same ratio of 1 cup quinoa to 2 cups water.
Serving of Quinoa
To serve as a breakfast option, cook the quinoa in either milk or water. Enhance the dish by incorporating diced fresh fruit, cinnamon, and a tablespoon of nuts.
Quinoa can be used as a substitute for rice in stir-fries and sushi.
Additionally, adding half to one cup of cooked quinoa to salads or soups can increase their heartiness.
It can also replace pasta in pasta salad recipes.
Quinoa can be popped similarly to popcorn. To do this, place a 6-inch deep pot over medium-high heat. Once the pot is sufficiently hot, add enough quinoa to cover the bottom in a single layer. Reduce the heat to medium, cover the pot, and shake it to promote even cooking and minimize burnt seeds. Open the lid slightly several times to allow steam to escape. Continue shaking the pot until the popping slows or a burning smell is detected. Transfer the popped grains to a baking sheet to cool and season as desired.
Did you know?
There are over 120 recognized varieties of quinoa. White and yellow quinoa offer the mildest flavors, making them ideal for initial experimentation. In contrast, red and black quinoa possess slightly stronger, earthier flavors and tend to maintain their shape better than their lighter counterparts.
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