Quinoa (pronounced “keen-wah”) is a type of edible seed that comes in various colors including black, red, yellow, and white. quinoa is a flowering plant in the amaranth family. It is a herbaceous annual plant grown as a crop primarily for its edible seeds; the seeds are rich in protein, dietary fiber, B vitamins, and dietary minerals in amounts greater than in many grains.
Quinoa is a good source of protein and can help you meet your daily protein needs.
Quinoa contains flavonoids, including quercetin and kaempferol, which have powerful antioxidant and anti-inflammatory effects in the body
Quinoa is an edible seed that has become increasingly popular. It’s loaded with many important nutrients, including fiber, protein, folate, and magnesium.
Quinoa is naturally gluten-free. Using it in place of highly processed gluten-free foods can increase the nutrient value of your diet when you’re avoiding gluten.
.When you enjoy it as part of a well-rounded diet, quinoa can help support overall health and may improve certain disease risk factors, like high blood lipid levels.
Quinoa is high in fiber, a nutrient that’s important for health. Adding more fiber-rich foods into your diet can help support gut health, body weight maintenance, and more.
Quinoa is very high in minerals, but it also contains some antinutrients like saponins and phytic acid. Rinsing, soaking, and sprouting helps reduce these antinutrient compounds.
Quinoa seeds are really healthy and beneficial food and didn’t have much side effect but for some people, eating quinoa may cause stomachaches, itchy skin, hives, and other common symptoms of food allergies. The seed and its coating contain the compound saponin, which could cause these symptoms.
If you’re allergic to quinoa or sensitive to saponin, it doesn’t mean you have to miss out on tasty recipes. You can wash quinoa to get rid of the coating or substitute it for other healthy grains.
How to consume:
Quinoa is a great base for salads, as it can soak up dressing without becoming mushy. As a savory side, quinoa makes a lovely bed for chicken, fish, or grilled veggies. It must be prepared properly.
You can blend quinoa in any of your beverages. While smoothies are great for breakfast, why not make them healthier by adding some quinoa too them.
Are you pressed for time? Use quinoa in place of oats which may take longer to cook. The tiny grains of quinoa boil quickly and hence can be paired with creative delights like dry fruits, fruits, nuts, seeds, maple syrup and some milk.
Energy bars are great to fight hunger pangs. They are fairly easy to make and quite doable at home. Pick your favourite ingredients like nuts, seeds, whole-wheat flour, dry fruits, chocolate chips and at least one cup of quinoa.
Did you know you could use quinoa instead of rice? So, the next time you plan to cook some fried rice or a puloa, try replacing white-rice with protein rich quinoa with quinoa and add all seasonal vegetables to give it a fresh twist.
Soups are comforting. Make your favourite chicken or vegetable soup and add quinoa just like any other ingredient or you can blend it with vegetables if you want a clear soup. It’s that easy and super healthy.
How to cook:
To make 3 cups of cooked quinoa:
- Place 1 cup raw quinoa in a fine mesh colander and rinse for at least 30 seconds.
- Mix 2 cups water and the rinsed quinoa in a saucepan and bring to a boil.
- Decrease heat and simmer for 10-20 minutes, until all of the water has been absorbed.
- Cover the pot, remove it from the heat, and let it steam for 5 more minutes.
Cooked quinoa comprises 71% carbohydrates, 14.6% protein, and 14.2% fat.
The nutrition facts for 3.5 ounces (100 grams) of cooked quinoa are:
- Calories: 120
- Water: 72%
- Protein: 4.4 grams
- Carbs: 21.3 grams
- Sugar: 0.9 grams
- Fiber: 2.8 grams
- Fat: 1.9 grams