Mad about Quinoa

Quinoa (pronounced keen-wah) is a seed belonging to the Goosefoot family. It is a pseudo cereal rather than a true cereal or grain as it is not a member of the grass family. Botanically, quinoa is not a grain. We cook and eat it like a grain, hence it’s known as a grain. White quinoa is most common, red quinoa is less common and more expensive. Red quinoa is harder and holds its shape better, and it has a stronger, more earthy taste. There is no significant nutritional difference between white and red quinoa.

Nutrient composition: Quinoa has the most protein of any grain,and the highest content of good fat. It is a great source of vitamins & minerals, Quinoa is higher in the amino acid, lysine, than wheat, and is considered a complete protein. It contains twice as much fiber as other grains and is gluten-free.

1 cup cooked quinoa, 185g: 222 cal, 39 g carb, 4g fat, 8g protein, 5g fiber, iron 15% DV, good source Vit E, folate, iron, magnesium, phosphorus, manganese, estimated glycemic load 18

Storage: Due to it’s high fat content, quinoa should be stored in the fridge or freezer so it doesn’t go rancid.

Preparation: Quinoa in its natural state has a coating of bitter-tasting saponoins, making it unpalatable. Most quinoa sold commercially in North America has been processed to remove this coating. This bitterness has beneficial effects during cultivation, as the plant is unpopular with birds and therefore requires minimal protection. Prior to cooking, it is recommended to rinse the quinoa in ample running water for several minutes in either a fine strainer or a cheesecloth. Removal of the saponin helps with digestion; the soapy nature of the compound makes it act as a laxative. Rinsing quinoa with water prior to cooking helps remove some bitterness

Cooking quinoa: To prepare in a rice cooker, simply treat quinoa like rice. Add two parts water to one part quinoa, stir, cover (unlike rice you can stir quinoa a few times while cooking to prevent burning in the bottom of the pan) and when the cooker shuts off, the quinoa is done.

Microwave Instructions: 1 cup Quinoa, 2 cups water in a 2 quart microwave bowl. Cook on high 100% for 5 minutes and 60% for 8 minutes. Let stand for a few minutes and voila, perfect Quinoa.

Don’t be scared to cook quinoa, it’s easy as cooking rice and can be substituted in many recipes that use grains and seeds. Cooked quinoa is light and fluffy and adds a nutty flavor to your dish.

Stay tuned for Aparna’s most favorite and easy quinoa recipes..