Quinoa or quinoa, depending on who names it, comes from the word kinwa or kinuwa, from Quechua. The cultivation of this seed, generally classified as a whole grain, became popular among the pre-Hispanic peoples of the Andean range of Argentina, Bolivia, Chile and Peru. Although currently other countries like Ecuador, Colombia, United States, France, England, Sweden, Netherlands, Kenya and India have joined as major producers.
Quinoa, which contains all the essential amino acids, is classified as a “superfood”. According to the United Nations Food Security Organization (FAO), we are dealing with “a natural resource of high nutritional and dietary value”. But its importance also lies “in its genetic diversity and its capacity for adaptation”.
The tiny grains of quinoa contain a multitude of nutritional benefits. They contain a high percentage of protein, all essential amino acids and carbohydrates of higher nutritional quality than cereals such as rice, corn, wheat or oats. Quinoa, in fact, is considered a pseudo-cereal, rich in vegetable proteins, very digestible and very versatile:
- It contains eight essential amino acids, like methionine, which help strengthen our tissues, keep our skin hydrated, and maintain healthy nails and hair.
- It is a food to take into account for people who follow a vegetarian or vegan diet, since it contains twice as much protein as legumes, as well as a large amount of minerals and complex carbohydrates, which are slowly absorbed and give us more energy. for longer, so it is also a very valid option for athletes. And for people with celiac disease, it does not contain gluten; as well as for diabetics, because it contains a low percentage of sugars.
- Among the minerals contained in quinoa grains, magnesium, iron and calcium stand out; between vitamins B1, B2, C and E and niacin, group B, responsible for transforming food into energy.
- It is a rich source of omega 6, as well as quercetin and kaempferol, both antioxidant and anti-inflammatory flavonoids. But it also contains high percentages of fiber.
- Consumption of quinoa can help maintain balanced cholesterol and fat levels and also prevent coronary heart disease.
Red, white and black quinoa
There are three types of quinoa seeds: white, red and black. The most notable difference is in their pigments. Golden quinoa, white in color, is the most popular and easiest to find on the market. It has a very mild flavor and texture when cooked. It is very versatile and makes an excellent base for salads or some traditionally rice-based dishes.
Red contains a greater amount of protein. The aroma and flavor are stronger than white quinoa and it takes a little longer to cook. It is very delicious in salads with nuts and certain fruits such as mango, apple or strawberries.
Of all, the one with the most intense flavor – some compare it to that of earth – is black. If you want to try it and incorporate it into a dish, try mixing it with oats in a porridge (porridge) for breakfast or a snack; mixing the creaminess of oats with the crunchy touch of black quinoa.
Some brands that work with this pseudo-cereal sell quinoa packages in which they mix the three types of this food, a very interesting option to include all its properties, types of flavors and textures in your recipes.
Three quinoa dishes
Don’t let quinoa fool you, it serves as the base for many recipes. It is very interesting in salads, but also in hot dishes in which you can combine vegetables with seafood, meats or other vegetable proteins such as seitan or tofu. But you can also make a delicious sweet quinoa cream or even gluten-free bread. The options are endless.
The first thing we will do before cooking the quinoa is to clean it well with water to remove certain antinutrients like saponins, which also give it a bitter flavor. To cook it, we always use twice as much water as cereal. It is best to cook the quinoa over low heat and we will know it is ready when it has doubled in volume. If you want to give it a more toasted flavor, you can roast the quinoa a little before cooking.
Quinoa and chickpea curry
With quinoa there are thousands of exquisite combinations to make a super rich and nutritious salad, but let’s opt for three hot dishes that adapt much better to the body now that it’s starting to get colder. For this chickpea curry we will need few ingredients and we will prepare it in the blink of an eye. We will use between 50 and 60 grams of already cooked chickpeas, 80 grams of quinoa, a handful of mushrooms, a clove of garlic, curry, pepper and, although the dish is already very complete, the protein of your choice . We recommend chicken tacos, shrimp or tofu cubes. You can have the quinoa already cooked in the refrigerator.
The only thing we are going to do is brown the garlic with the mushrooms and the protein we have chosen. Next we will add the quinoa and chickpeas, as well as the curry and pepper. You can drink it like this, but it is advisable to add a little coconut milk for cooking, this will give it greater creaminess and a special touch with a very characteristic flavor.
Quinoa and vegetable soup
It is also a very healthy, light and comforting option. You can use the vegetables you like the most or those you have in your refrigerator drawer. We recommend using a little onion for the sauce, to which you can add carrots cut into small pieces, red pepper, celery, chopped ripe tomatoes, some kind of cabbage and a handful of spinach. We will add the vegetables according to the cooking time they need. Once well poached, simply add the already cooked quinoa and the vegetable stock. To complement it, you can also use canned white beans. And the spices you like the most, or a spoonful of fermented miso paste, which will give it a saltier flavor with Asian touches.
Quinoa cream with blueberries and walnuts
Finally, we tell you a sweet recipe with quinoa. We will prepare it with 100 grams of quinoa, cow’s milk or a vegetable -according to your preferences-, a stick of cinnamon, a little lemon or orange zest, a few tablespoons of brown sugar (optional), a handful of blueberries and another of walnuts.
To cook the quinoa, we will use two measures of milk (350 ml) or vegetable drink for one of water (175 ml), and we will cook it with the cinnamon stick and the citrus zest that we have chosen. It will take us at least 20 minutes. Once ready, we put it on a plate and add the blueberries and walnuts. Although you can use other accessories such as sesame or chia seeds, pumpkin seeds, goji berries, apple or banana slices, cocoa powder or other ingredients you like and feel in that moment.
