Quinoa

By EAT SMARTER
Updated on 06. May. 2020
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Small but powerful, quinoa’s rich supply of protein and nutrients has made it an increasingly popular pantry staple in recent years.  

quinoa

What You Should Know About Quinoa

Quinoa is considered a so-called pseudo-grain -- while it has much in common with grains, botanically it is a goosefoot plant and is closely related to spinach, chard and beetroot.

In its native South America, the tender leaves of the quinoa plant are highly valued, however its nutritious seeds have always been the star of the show. Quinoa is originally from the andes, and grows and thrives well even in very high altitudes, on poor soil and in heat and drought.

Our Favorite Quinoa Recipes

Find all our quinoa recipes here.

How Healthy Is Quinoa?

This pseudo-grain has a particularly large amount of high-quality proteins and essential amino acids, including lysine, which otherwise occurs almost exclusively in meat and fish. The relatively high iron and magnesium content is also favorable. Quinoa also contains a high amount of calcium, while it doesn’t have any gluten. The oil contained in quinoa seeds consists of about 70 percent unsaturated fatty acids (including omega-3 fatty acids), which is good for the heart and circulation and can help regulate cholesterol levels. In addition, quinoa is alkaline and contains a relatively large amount of dietary fiber, which helps stimulate digestion.

Quinoa’s high levels of many essential minerals and nutrients makes it a great option for vegetarians and vegans.

Quinoa Nutritional Info (100 g)  
Calories 363
Carbohydrates 61 g
Protein 13 g
Fat 5.8 g
Fiber 7.2 g

Shopping and Cooking Tips

Storage

Always keep quinoa away from light and air and consume it quickly so that it does not become "rancid". 

Preparation

For two portions, wash 150 grams of quinoa with warm water and boil it in a pot with lightly-salted water over low heat without a lid, stirring occasionally.

Then loosen the quinoa with a fork and let it rest briefly until the water is completely absorbed. The quinoa is ready!

What To Make With Quinoa

Quinoa is also delicious as a side dish, but you can also use it in salads, vegetable stews, or even in breakfasts and baked goods like pancakes. 

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