It is often mistakenly believed that this small seed is a cereal. Well no. It belongs to the Chenopodiaceae family, in other words… beets ! Cultivated on the Bolivian Altiplano, up to 3,000 m in altitude, it was for a long time one of the pillars of the diet of the Incas who had clearly identified its exceptional nutritional qualities.
Quinoa is an excellent source of protein
Quinoa is one of the few plants rich in protein to have all the essential amino acids for the body. In the majority of cases, only products of animal origin provide such a complete supply of amino acids. But the small seed of the Andes has the advantage of being a food much easier to digest and which contains much less fat than most meats. “So it’s a great alternative source of protein and not just for vegetarians. In addition, it contains a whole series of minerals and B vitamins which allow the body to better assimilate proteins while guaranteeing other beneficial effects”, explains Susanna Bingemer, specialist in balanced diet and author of the book “Les Superfoods” (ed. Médicis).
Quinoa is rich in magnesium
Very rich in magnesium (204 mg/100 g), this small seed relaxes the muscles, helps to regulate the blood pressure, to lower the rate of stress and allows a sleep better quality. So many positive actions to maintain or regain good morale. In addition, quinoa contains tryptophan, an essential amino acid that also promotes restful sleep and improves mood by stimulating the production of serotonin, a neurotransmitter commonly known as the pleasure or good mood hormone.
Quinoa is gluten free
Finally, if the many polyunsaturated fatty acids of this super seed have a regulating effect on the rate of cholesterolbut also on the level of sugar in the blood because of their low glycemic index, it should be noted that quinoa is also a true ally of the digestion. Its fiber content (7 g/100 g) satisfies and gently stimulates transit. Finally, the absence of gluten in the seed allows allergy sufferers and intolerants to vary their protein and fiber intake without risk to their intestinal well-being.
Its health benefits
- friend of vegetarians, quinoa has a good level of quality protein (13 g/100 g) .
- Rich in magnesium, it helps regulate the nervous system and prevent low morale.
- satiating, digestible and gluten-free, it is a food of choice for people with capricious transit, intolerant and allergic people.
How is quinoa cooked?
Whether blond, red or black, quinoa must always be thoroughly rinsed, its grains being enveloped in a bitter film of saponin. This substance, which produces foam on contact with water, is however not toxic. Then, the seed is cooked like rice: 20 minutes in water or steam. Allow 80 g/person to accompany meat or fish, or to make a delicious tabbouleh.
- His taste ? Between hazelnut and corn depending on the variety.
- Its texture? Soft and melting, except the black quinoa which is firmer.
- For dessert ? Yes ! To change rice pudding, from fluffy to almonds… Or make cookies with puffed quinoa (in organic stores).
His CV 364 Cal/100g (raw) • Protein: 13.1g • Fat: 5.9g • Carbohydrates: 60g • Fibre: 7g
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