Quinoa

2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29

Quinoa / Chenopodum quinoa / is an annual plant with broad leaves. More commonly considered a grain, quinoa is actually similar to green leafy vegetables such as spinach and beets. It is the recently discovered ancient "berry" that was once considered the "gold of the Incas."

Although not a common element in most cuisines today, quinoa is a seed rich in amino acids (proteins) that has a fluffy, creamy, thin and crunchy texture and a slightly walnut-like taste when cooked. Quinoa is available all year round.

Quinoa was first cultivated in the Andes - in Peru, Chile and Bolivia, about 5000 years ago. Later, in their attempts to destroy and control the South American Indians, the Spanish conquerors banned the cultivation of quinoa and even threatened to kill anyone who tried to cultivate it. The conquerors offered wheat as a substitute for quinoa, but in any case failed to impose it completely.

Nowadays, the largest producers of quinoa are Chile, Peru and Bolivia. It is called small rice, although technically it is not a real cereal and, as mentioned, quinoa is related to beets, quinoa and spinach.

Composition of quinoa

Quinoa is extremely rich in protein - about 14-20%, a very good source of vitamin E and B. Quinoa is the only natural product that contains all the essential amino acids - 8 in number. Quinoa contains manganese, phosphorus, zinc, magnesium, iron and fiber. One of the main advantages of quinoa is its low glycemic index.

Quinoa has an extremely high content of cystine, lysine and methionine - amino acids that are very low in other cereals. It also contains albumin - a protein found in blood serum, ovarian protein and the meat of many animals. Quinoa seeds do not contain gluten, which makes it suitable for consumption by people with allergic reactions to it.

100 g of quinoa contains 14 g of protein, 6 g of fat, 7 g of fiber, 64 g of carbohydrates and 368 Kcal.

Types of quinoa

Common quinoa - has small white or light beige seeds. This type of quinoa is most common in Peru.

Royal quinoa - has large reddish seeds and a specific taste. Royal quinoa is grown mainly in Bolivia, under certain climatic conditions.

Selection and storage of quinoa

Whenever you buy quinoa, whether it is packaged or not, make sure there are no traces of moisture. The price of the cinema varies - from 8 to 10 BGN for 500 g.

When you wonder what amount quinoa to buy, remember that during cooking it increases four times its size. Quinoa is boiled like rice.

Quinoa seeds must be stored in a freezer or refrigerator, and before use must be washed thoroughly with water to remove saponins.

Quinoa in cooking

A big advantage of quinoa is that it does not need much cooking. The beans are cooked relatively quickly - in about 15-20 minutes, flooded with twice as much water, and when they become transparent, they are ready. Quinoa has a taste that resembles that of nuts. Even when fully cooked, its berries are slightly crispy.

Quinoa is widely used in the menu not only of vegetarians, but also of many people who eat meat. All recipes that are prepared with rice, bulgur, couscous can be prepared with quinoa. Quinoa can be added to soups, vegetables and meat dishes. Pilafs, salads and desserts are made from the seeds. Quinoa porridge can be given to babies after the age of 7 months.

C quinoa bread and bakery products are prepared, as well as a low-alcohol beverage with a taste similar to that of beer. Boiled quinoa, garnished with a little skim cheese, is a great healthy breakfast.

Quinoa can also be consumed in the form of sprouts. To do this, the beans should be soaked in water for about 12 hours, after which they are carefully removed and placed on clean gauze. Sprouted quinoa is a great addition to many salads, but can be consumed on its own - garnished with a little garlic and balsamic vinegar.

Benefits of quinoa

- Helps with migraines. If you are prone to getting migraines, try adding quinoa to your diet. It is a good source of magnesium - a mineral that helps relax blood vessels and reduces migraine attacks;

- Quinoa protects against heart failure. A study in the United States, where heart failure is one of the leading causes of hospitalization in the elderly population, found that people who ate a whole-grain breakfast regularly had a 29% lower risk of heart failure;

- Fiber, found in whole grains, protects against breast cancer in women. A diet rich in dietary fiber and fruit has been shown to provide protection against breast cancer in pre-menopausal women. Eating high-fiber foods reduces the risk of breast cancer significantly;

- Quinoa has significant cardiovascular benefits for postmenopausal women. Eating whole grains, such as quinoa, at least 6 times a week is a particularly good idea for postmenopausal women who have high cholesterol, high blood pressure, or signs of cardiovascular disease;

- Whole grains also act as a strong protector against children's asthma;

- Helps prevent the appearance of gallstones. Consumption of foods rich in insoluble fiber, such as quinoa, can help women prevent the appearance of gallstones.

- Protects against cancer as much and / or even more than vegetables and fruits. Recently, research has been conducted that is not related to the "free" form of phytonutrients and their antioxidant power, but to their "attachment" form, which is released during digestion and then absorbed. Whole grains have just such an attached form of phytonutrients and it is very likely that it is a better agent against the risk of cancer.

- The lignans contained in rye protect us from heart disease. One type of phytonutrient that is particularly concentrated in whole grains is lignan. Lignan protects us not only from breast cancer, but also from other forms of cancer, as well as from various heart diseases.

- Quinoa and other whole grains reduce the risk of type 2 diabetes. Quinoa, like other whole grains, is a rich source of the mineral magnesium.