Quinoa
Updated
What is it?
Quinoa is a grain that has some secret nutritional properties making it known, as a functional food [1].
The grain is native to South America and is rich in proteins, lipids, fibres, vitamins and minerals and a balance of amino acids [1].
It is also gluten free!
What makes quinoa so special is that it is a source of complete protein due to the amino acid composition (ideal protein equilibrium recommendation) [1]. This characteristic is not a part of other cereal sources, making it a valuable plant-based source of protein. Quinoa also out-does’ other cereals in the amounts of lipid, fibre, vitamins B, C, and E, as well as minerals, especially calcium, phosphorus, iron, and zinc [1].
How to cook it
- Rinse it
- Put it into a pot with double the amount of liquid – either water, or stock
- Bring to boil
- Reduce to simmer and cook for 10-15 mins or until the quinoa has absorbed all the water
- Serve hot as a replacement for rice or pasta, or cold in a salad.
References:
- Filho A.M.M, Pirozi M.R, Borges J.T.D.S, Sant’Ana H.M.P, Chaves J.B.P, Coimbra J.S.D.R, 2017, Quinoa: Nutritional, functional, and antinutritional aspects, Critical Reviews in Food Science and Nutrition.
