Quinoa

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

1. Rinse it
2. Put it into a pot with double the amount of liquid – either water, or stock
3. Bring to boil
4. Reduce to simmer and cook for 10-15 mins or until the quinoa has absorbed all the water
5. Serve hot as a replacement for rice or pasta, or cold in a salad.

References:

1. 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.