Healthy seeds full of protein
Quinoa is becoming more and more popular. There is of course a reason: the super healthy grains are nutritious and full of protein and other healthy substances. What exactly is it and how do you prepare it?
Quinoa is pronounced kienwah. In the Andes they have been eating it for thousands of years. It is the main food crop there, as it thrives even at high altitudes and in cold and dry conditions.
The fruits of the quinoa plant are actually seeds, but they look like grain and that’s how you use them in the kitchen. The Nutrition Center classifies quinoa in box 4 of the disc of five: the box wherever bread, potatoes, rice, pasta and couscous.
In the supermarket you will find the ‘regular’ white variant, but in health food stores they also sell red and black quinoa. It has a nutty flavor and a crunchy bite.
high protein
Quinoa has a high nutritional value and is therefore seen as a ‘superfood’. It consists of about 15 percent of egg white and the protein composition resembles that of milk. In addition, it contains vitamin B2, vitamin E and minerals such as iron, copper and magnesium. It contains few calories (about 350 kcal per 100 grams of uncooked product) and it is filling, so it is also a great part of your meal if you want to watch your weight.
no gluten
If you celiac disease you are allergic to gluten and should therefore not eat grains such as wheat, rye, spelt, barley and oats. Quinoa is suitable for people with a gluten allergy, because there are no gluten in the seeds. After all, they are not real grains, they just look like them. Gluten-free products are also made on the basis of quinoa flour, such as pasta, bread and breakfast cereals.
Wash well
The granules are covered with a layer of saponin, a soap substance that occurs naturally on all kinds of plants. This gives a bitter taste. Although producers often remove most of the saponin, it is advisable to wash quinoa well before use, even if it is not indicated on the packaging. Place the quinoa in a strainer and rinse under the tap while stirring with your fingers until the water stops frothy.
From breakfast to dinner
About 50-75 grams per person is sufficient. Boil one part quinoa to two parts water, so for example one cup quinoa with two cups water. Bring the water to a boil. Once the water is boiling, put a lid on the pan and turn the heat down so that the quinoa is simmering gently. Stir the pan regularly so that the grains do not stick to the bottom.
The seeds absorb the water during cooking, so they increase in volume three times. After a quarter of an hour they are done. Some quinoa is precooked, so always check the packaging for the correct preparation method.
You can eat quinoa instead of couscous, pasta or rice. Or make it into a salad for lunch or a light evening meal. With some cinnamon, fruit and possibly nuts it is also a healthy breakfast dish.
Recipes
- Quinoa with vegetables and walnuts
- Quinoa with spring vegetables
- Quinoa with green and yellow
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