Quinoa is a grain that is considered to be highly adaptable and full of nutrients, which attracts the eye of health freaks and cooks too. This incredible product of nature can be traced back to Andean part of southern America where people have grown it for generations thus it represents numerous nutritional advantages and cooking options in the world of superfoods.
In this article, i will try to discover the wonder that is quinoa, how it is made, its health benefits, nutrition and who should not eat in it. Also i will provide you a simple method of cooking it and perhaps a fantastic recipe on how to make salad using quinoa. Let’s start.
What is Quinoa? How is Quinoa Made?
Quinoa plant belongs to the amaranth family. Quinoa seeds are the ones that people can consume. It is usually prepared like a cereal grain even though it is not a true cereal but a pseudocereal because it is consumed from boiled water. For instance, it can be compared with leafy green vegetable such as spinach or Swill Chard.
The small, round seeds of the Quinoa plant are harvested to remove the saponin on it’s outside. It’s saponin is a bitter outer coating that it uses to fight off insects and birds. After removing it, the seed has to be rinsed then laid in the sun so as to make it ready for eating.
Health Benefits of Quinoa
It’s true that quinoa is regarded as a superfood and this is because of its very many health benefits. Here are some of the reasons why you should consider making quinoa an important part of your meal plan.
- Rich in Nutrients: Quinoa is an excellent source of protein for people who don’t eat animal products since it is classified as a complete protein with all the essential amino acids. In addition, it contains vitamins and minerals like iron, phosphorous, magnesium, potassium and some B vitamins.
- High in Fiber: Quinoa is good source of dietary fiber and improves digestion, support on feelings of fullness as well as regulating blood glucose levels. Diets rich in fiber have been linked to reduced chances of contracting heart disease or type 2 diabetes.
- Gluten-Free: Quinoa is certainly a safe and nutritious substitute for the wheat and other gluten-containing seeds for people with celiac disease or gluten sensitivity.
- Antioxidant Properties: Quinoa has diverse antioxidants including quercetin and kaempferol used for fighting oxidation stress and reducing inflammatory responses to body molecules. The presence of antioxidants is primarily geared toward decreasing the probability of chronic diseases.
- Supports Weight Management: Its high content in protein and fibre makes quinoa to account for fullness and to reduce overall calorie intake. This also makes it a perfect choice for weight management since it is comparatively low in calories.
- Heart Health: Quinoa contributes to heart health because of the magnesium and potassium which regulate blood pressure and keep proper heart function going. Due to its fiber content, it also makes it possible to reduce bad cholesterol in the body.
Nutritional Properties of Quinoa
Let’s look into what is in quinoa, its nutritional composition in a 185 gram cooked single cup.
| S.N | Nutritions | Quintity (DV=Daily Value) |
| 1 | Calories | 222 |
| 2 | Protein | 8 grams |
| 3 | Fat | 3.6 grams |
| 4 | Carbohydrates | 39 grams |
| 5 | Fiber | 5 grams |
| 6 | Iron | 15 % |
| 7 | Magnesium | 28% |
| 8 | Phosphorus | 22% |
| 9 | Folate | 19% |
| 10 | Potassium | 7% |
| 11 | Zinc | 18% |
| 12 | Vitamin B1 (Thiamine) | 13% |
| 13 | Vitamin B2 (Riboflavin) | 12% |
| 14 | Vitamin B6 | 13% |
| 15 | Copper | 39 of the DV |
| 16 | Vitamin E | 8% of the DV |
As we can see it has many elimentary vitamins and other nutritients. It surely be the superfood.
Who Cannot Eat Quinoa?
While quinoa is generally safe for most people, But even that there are some few considerations to keep in mind:
- If have Allergies: Some people may get allergic reactions from taking quinoa even if it is a rare occurrence. People who are allergic to it might experience among other things including indigestion and difficulties in breathing. The best way is to avoid using quinoa if you start seeing such signs and symptoms then contact a doctor immediately.
- People with Oxalate Sensitivity: Quinoa contains oxalate, it can contribute to formation of kidney gravel in a person who has that inclination. Please take advice from a medical doctor before using quinoa in your meal. If you have ever experienced being sick due to kidney stones.
- Saponin Sensitivity: Even though saponins should have been removed in most commercial quinoa, you may still experience digestive problems when you eat it. Therefore, rinse your quinoa properly before you cook.
How to Cook Quinoa: A Simple and Best Recipe
Cooking quinoa is simple and easy actually. But only after you read this article. 😂😂 Here is a simple method to prepare fluffy and delicious quinoa:
Ingredients:
- 1 cup quinoa
- 2 cups water or broth
- Pinch of salt (optional)
Instructions:
- Rinse the Quinoa: Rinse the quinoa in a fine mesh strainer under cold running water for about 30 seconds to remove any leftover saponins that may be causing bitterness.
- Cook the Quinoa: In a medium sourcepanne, add together the quinoa, water or broth and a pinch of salt. Then boil it in the medium-high heat and wait.
- Simmer and Cover: Once the water comes to a boil, turn the heat down to low and cover the saucepan and then let the quinoa simmer for around 15 minutes, until all the water is absorbed.
- Fluff and Serve: Take the saucepan out of the heat and allow it to remain, covered, for 5 minutes. Use a fork to fluff the quinoa and serve it.
Quinoa Salad Recipe
Quinoa is mostly used as a salad also. For a nutritious and tasty quinoa salad, try this easy recipe:
Ingredients:
- 1 cup cooked quinoa (cooled)
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1 bell pepper, diced
- 1 tablespoon lemon juice
- 2 tablespoons olive oil
- 1/4 cup chopped fresh parsley
- 1/4 cup red onion, finely chopped
- 1/4 cup crumbled feta cheese (optional)
- Salt and pepper to taste
Instructions:
- Take teh big bowl and start to mix the cooked quinoa with cherry tomatoes, cucumber, bell pepper, red onion, and parsley together.
- IIn another small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
- Then pour the dressing over the quinoa mixture and toss to combine. Make sure, it should be mix with perfect.
- If you liked, you can sprinkle with crumbled feta cheese before serving.
- Now you are ready to serve chilled or at room temperature.
FAQs
Is quinoa better than rice?
I think yes! Quinoa and brown rice are both beneficial in various ways. On the other hand, though, quinoa tops in proteins plus fibre content, vitamins, and minerals whereas brown rice is low on fat content but high on nutrients.
Can quinoa help with weight loss?
Yes, because of its high protein and fiber content that increase fullness and lower total calorie ingestion, quinoa can facilitate reduction in weight.
Is quinoa suitable for diabetics?
Its low glycemic index makes it a great choice for people with diabetes as it aids in blood sugar control.
How long does cooked quinoa last?
Use an airtight container to store in refrigerator cooked quinoa with a shelf life of 5 to 7 days.
Can we eat raw Quinoa?
It contains saponins that may cause stomach problems, so it is better to cook it before eating.
Quinoa is loaded with nutrients that are good for you and is the only type of plant that gives all essential amino acids required by the body, as well as cherishing cardiovascular system and helping control your weight. This makes it valuable for many cooks because it can be used to prepare various foods ranging from salads or breakfast porridge among others including the main course dishes that we eat daily. If you want fiber without wheat as well protein without meat then this product is what you need regardless whichever the case may be.
