Quinoa, or Peruvian rice, is an increasingly popular and widely used culinary staple. It is interesting in taste, goes well with almost everything, dietary and nutritious — if you have not already learned aboutbenefitquinoa forhealthit’s time to study the material from the manufacturer of products for proper nutrition «Products of the 22nd century». Nutritionally, quinoa leaves are similar to spinach.
types of quinoa
About 100 types of quinoa seeds are known. They differ in color and appearance of the inflorescence. Seeds can be of different colors: white, yellow, red, black, depending on the region of growth. There are three main types of quinoa:
Groats differ not only in color, but also in taste and culinary use. The price of different “colors” is the same. The most tender is white quinoa. This variety swells and softens a lot during cooking, making it ideal as a thickener for soups and as an addition to dishes with sauces or roasted vegetables. White quinoa is more often used as a complete side dish than colored quinoa. You can cook pilaf from white cereals, the recipe is similar to a rice dish. Also, white quinoa makes an excellent base for sweet cereals and fruit smoothies. Red and black grains have a slightly more pronounced taste. Serve quinoa with grilled or boiled meat for a gourmet combination. Quinoa is similar in texture and taste to buckwheat, but without the intense buckwheat taste and smell. It is a product that has a firm, crunchy texture, like well-cooked but not overcooked buckwheat. Because of its crispness, quinoa is a popular ingredient in salads.
Calorie content, glycemic index, BJU
- quinoa calories– 1580 kJ / 380 kcal
- Fats (including unsaturated acids) — 7 g (0.7 g)
- Carbohydrates — 66 g
- Proteins — 13 g
- Fiber — 7 g
- Salt 0.01 mg
Glycemic index quinoa seed cereals — 40-50.
Let’s analyze what such a cereal contains. The health benefits of quinoa cannot be overestimated. It is a valuable source of vitamins: A, C, B1, B2, B3, B4, B5, B6, B9 (folic acid), B12 and E and minerals: iron, calcium, magnesium, potassium, phosphorus, zinc, copper, manganese, sodium and selenium. The composition also includes useful proteins (about 20%), essential amino acids, including lysine, cysteine and methionine. Interestingly, none of the grains contain such a beneficial protein. For this reason, quinoa is in demand among vegetarians and vegans. Quinoa is gluten-free, but contains unsaturated fats, omega-3 fatty acids, and fiber. The content of vitamin E is twice as high as in wheat seeds! In addition, quinoa is a source of phenolic acids and flavonoids.
How to cook?
Cooking quinoa, like rice or buckwheat, is easy. Rinse the grains before cooking. Quinoa seeds are coated with saponin, which has a bitter taste (thorough rinsing will help get rid of it). White quinoa should be cooked in a 1:2 ratio with water for about 15 minutes, while red and black quinoa should take a little longer. After cooking, quinoa should be left for about 10 minutes to absorb more water. If you want a nutty flavor, the seeds can be toasted in a dry pan before cooking. Quinoa can be found in both delicious breakfast recipes and dinner dishes. Many people wonder how to cook white quinoa and what to serve it with to bring out the full taste. It is important to understand that this is not only a great lunch side dish, but also an ideal base for salads, soups, vegetable cutlets or vegetarian toppings. Quinoa with peanut butter or yogurt, seeds, nuts, and fresh or dried fruit is the perfect breakfast dish or gourmet sweet dessert. Remember, if you are trying to eat right, instead of sugar, it is better to use natural sweeteners, dates, figs or honey.
Quinoa options: with chicken or turkey
Want an idea for a nutritious, tasty yet healthy and easy-to-make dinner? Quinoa with vegetables and turkey/chicken fillet.Ingredients:
- 1.5 cups cooked quinoa
- about 300 g breast fillet
- 2 cans of pickled tomatoes
- 1 bell pepper
- 1 zucchini
- frozen vegetable mix
- jar of beans
- 2 garlic cloves
- green onion and parsley
- Provence herbs, curry, chili pepper, ground sweet pepper
Boil frozen vegetables until soft and set aside. Cut the meat into cubes, fry with herbs and set aside. Cut the pepper into cubes, lightly fry. Cut the zucchini into cubes. Pour tomatoes with marinade into a large saucepan, add fried meat, pepper, zucchini, vegetable mix, green beans. Cook for about 15 minutes, add cooked quinoa and pressed garlic, cook for another 10 minutes. Finally, add chopped green onions or parsley and cook for 5 minutes. Season the dish with Provencal herbs, sweet pepper, chili, curry and salt.
Quinoa Options: Salad with Vegetables
Quinoa salad with vegetables is a very tasty, original, beautiful and simple dish that we recommend to cook. Ingredients:
- 150 g white quinoa
- 1/4 chili pepper
- 50 g canned beans
- 1 tomato
- 1 tender onion
- half an avocado
- lemon juice
- two tablespoons of olive oil
- fresh coriander leaves
- honey spoon
- salt to taste.
Place cooked quinoa in a bowl, add honey, beans and finely chopped onion, pepper, tomato, avocado and coriander leaves. Pour in lemon juice and olive oil — mix everything thoroughly.
Quinoa porridge with milk
- 1/2 cup quinoa
- 300 ml of milk (for liquid porridge), if you like viscous, reduce the amount of milk to 220-250 ml
- 1 st. a spoonful of raisins
- 1 tsp butter
- Salt to taste
- Sugar — optional
Pour cold water over quinoa before cooking. Let stand for half an hour, then rinse thoroughly. Pour in milk and cook over low heat, stirring occasionally, for 20 minutes. Add raisins or other dried fruits as desired. Then cook for another 5 minutes. Serve the milk porridge hot, adding a piece of butter.
Recipe for weight loss
If you are puzzled by the issue of weight loss, but hardly deny yourself delicious dishes, pay attention to another vegetable salad from the movie. Its calorie content is less than 300 calories, and its composition of ingredients makes it versatile for breakfast, lunch or dinner. Ingredients:
- 1 cup quinoa
- 1 sweet pepper (medium size)
- 1 cucumber
- 1 carrot
- Greens — a bunch of green onions, parsley, mint
For dressing, mix 2 tbsp. tablespoons of vegetable oil, lemon or lime (we will use only juice), 1 tablespoon of sugar (you can not add), chili pepper on the tip of a knife, a pinch of salt. Boil the quinoa and cool. Cut the vegetables: pepper — into strips, cucumber and carrot — into a small cube, finely chop the greens. Mix boiled grains with vegetables and herbs, pour dressing, gently mix a beautiful and light salad.