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There quinoa it is a food that has spread quite insistently in our homes, with many recipes being defined that have certainly been facilitated by the good properties of this pseudo-cereal, which has ended up being loved by health enthusiasts and, more in general, by all those people who are more careful about what they ingest.
But what is the best way to be able to cook the quinoa?
We have decided to dedicate a complete study to this topic that we recommend you read: at the end you will know everything you need to be able to cook this particular food with awareness and success!
What is quinoa
Let's start immediately by remembering that, as already mentioned a few lines ago, quinoa is what is known as a pseudo-cereal, that is, it is not a cereal ... even if it seems so!
The reason is that the quinoa it is nothing more than the seed of a leafy plant, a bit like spinach, but cooked and eaten it is very similar to cereals such as rice, oats or wheat. Other pseudo-cereals, so to speak, include i Chia seeds, the buckwheat and theamaranth.
Quinoa is a special food, so much so that it is called a super food by some. Also in this case the reason for this fame is soon due to the fact that it contains all the amino acids that allow it to qualify as a complete protein source. To find out more, we recommend that you talk to your trusted nutritionist or dietician: we are sure that it will allow you to discover all the advantageous characteristics of this food together!
How to cook quinoa the easy way
The easiest way to cook the quinoa is to boil it for 12 - 15 minutes in three times its volume, in water. So, for every 100 grams of quinoa you want to cook, try adding 300ml of water. Once cooked, try serving it instead of rice with the curry. The flavor will be delicious, and the nutrients you can get from this simple recipe are very, very interesting.
We also remind you that quinoa, whatever technique and recipe you follow, is very easy and quick to cook, and the subtle nutty flavor that it can release in your mouth lends itself well to both savory dishes such as salads or as an ingredient for vegetarian burgers. , but also to sweet recipes like porridge.
For best results, it is always wise to rinse the quinoa first in cold water. Put the required amount in a sieve and pass it under a cold tap until the water becomes clear. In this way, some of the excess starch is washed off and prevents it from sticking once cooked.
And if you want to add more flavor, try boiling the quinoa in chicken or vegetable broth (use the same volume of water). Or, for a porridge, remove part of the water, for the equivalent amount of almond or oat milk.
Cooked quinoa recipe
For 2 people, rinse 100 grams of quinoa in cold water to help prevent the seeds from sticking. Then, put the rinsed quinoa in a saucepan and cover it with 300 ml of cold water.
Bring everything to a boil and cook for 12 - 15 minutes, or until all the water has evaporated and the beans have doubled in size.
We point out that today quinoa is available on the market in the red, white and black varieties and all cook more or less in the same way. Use quinoa in savory recipes such as couscous or sweet breakfast porridge.
Nutritional values of quinoa
Below is a summary of all the main nutrients contained in 100 grams of quinoa:
- Water 13.28 g
- Calories 368 kcal
- Protein 14.12 g
- Fat 6.07 g
- Carbohydrates 64.16 g
- Fiber 7 g
- Starch 52.22 g
- Calcium 47 mg
- Iron 4.57 mg
- Magnesium 197 mg
- Phosphorus 457 mg
- Potassium 563 mg
- Sodium 5 mg
- Zinc 3.1 mg
- Copper 0.59 mg
- Manganese 2.033 mg
- Selenium 8.5 µg
- Thiamine (Vitamin B1) 0.36 mg 25.7% RDA
- Riboflavin (Vitamin B2) 0.318 mg 19.9% RDA
- Niacin (Vitamin B3 or PP) 1.52 mg 8.4% RDA
- Pantothenic acid (vitamin B5) 0.772 mg 12.9% RDA
- Pyridoxine (Vitamin B6) 0.487 mg 24.4% RDA
- Folate (DFE) 184 µg 92% RDA
- Choline 70.2 mg
- Betaine 630.4 mg
- Vitamin B12 0 µg
- Vitamin A (RAE) 1 µg 0.1% RDA
- Retinol 0 µg
- Beta-carotene 8 µg
- Alpha-carotene 0 µg
- Cryptoxanthin 1 µg
- Vitamin A, 14 IU
- Lycopene 0 µg
- Lutein + zeaxanthin 163 µg
- Vitamin E 2.44 mg 24.4% RDA
- Beta-tocopherol 0.08 mg
- Gamma-tocopherol 4.55 mg
- Delta-tocopherol 0.35 mg
- Vitamin D (D2 + D3) 0 µg
- Vitamin D 0 µg
- Vitamin K 0 µg
- Dihydrophilloquinone 0 µg
- Menaquinone 4 1.1 µg