All about: Quinoa
Quinoa Nutrition
Quinoa has become a very popular food over the last couple of years and for very good reason. Quinoa is a nutrition powerhouse! It is has been used in South American cuisine for ages but fairly new to North America. It is actually a seed however we tend to use it the same way as we use grains like rice or pasta. Quinoa is high in protein, boasting 8 grams of protein in 1 cup (cooked) which is on par with 1 egg. Not only is quinoa high in protein, it also contains all 9 amino acids, meaning that it is a complete protein, just like meat, fish, eggs and chicken or turkey. Quinoa is also high in fibre, containing 5g in 1 cup of cooked quinoa and it is gluten free so great for those who need to follow a gluten free diet. Not to mention that it is the perfect addition to any plant based diet as it is a great and tasty way to get the protein you need.
How to prepare and eat quinoa?
Quinoa comes in a variety of colours, at grocery stores here I have seen white, brown and red quinoa. I find they all cook up the same and have similar flavours. Quinoa can also be found ground into flour or pressed into flakes, similar to oatmeal. To prepare quinoa, you may need to rinse it first. Quinoa contains an outer coating called saponin which gives a bitter taste to the quinoa. Rinsing under cold water in a fine mesh seive before cooking helps to remove this outer coating and the unpleasant bitter taste. Some brands of quinoa state that they are pre-rinsed meaning that the saponin has already been washed off and the quinoa is ready to be cooked without rinsing at home.
My favourite way to cook quinoa, is to toast it in a tablespoon of olive oil for about a minute before adding the water. For 1 cup of dry quinoa, you will need to add 2 cups of water to the pot. Bring the quinoa to a boil then reduce the heat and simmer for approximately 15 minutes or until most of the water is absorbed. Then place the lid on top and allow the quinoa to steam for an additional 5 minutes. Next remove the lid and fluff with a fork. You can then use it in a variety of different ways.
How to enjoy quinoa?
Use as a substitute to other grains such as rice, barley, pasta or couscous
Add to soups, stews, casseroles and chili
Toss in 1/2 cup cooked quinoa to your favourite muffin, loaf, pancakes or waffle recipes
Use as a base for salads and veggie burgers or risotto
Make a high protein breakfast by using quinoa in place of oats for a creamy porridge
Here are a few of my favourite recipes from my favourite food blogs …
Check out my Broccoli and Quinoa fritters in my Recipe section on this site.
If you aren’t used to using quinoa in your cooking, give it a try today, its super nutritious and delicious. It can be prepared in so many different ways, from savoury to sweet and can bump up the protein content of pretty much any dish!