Quinoa (keen-wah) is a gluten free grain, technically a seed, therefore referred to as a psuedo-grain. It’s a small round seed found in several varieties/colors such as red, black, and yellowish-white. Black quinoa has a firmer texture after cooking and a sweet earthy flavor, red quinoa has a tougher texture than white quinoa and less that of black quinoa, white quinoa is the softest of the three varieties with the mildest flavor. White quinoa is referred to simply as quinoa as it’s the most popular variety found in stores. Quinoa also can be found as a flour or in flake form. It’s one of my personal favorites that I will make on batch cooking day for the week ahead.
How to use | all quinoa varieties can be used as any other grain would be such as a side dish, a base for roasted/stir-fry veggies with protein, topped on salads, used for making grain-based salads (which I recommend using black or red for these), or using the quinoa flour for gluten free baking. White quinoa is great for softer porridges for breakfast.
Nutrient breakdown of QUINOA | *per 1 cup cooked
Protein | 1 cup of cooked quinoa contains 8g protein
Fiber | 1 cup cooked quinoa contains 5g fiber
B vitamins | thiamin, riboflavin, B6, folate
Iron | 15% DV
Magnesium | 30% DV
Phosphorus | 28% DV
Zinc | 13% DV
Copper | 18% DV
Manganese | 58%
Omega-3 fatty acids | ALA (linolenic acid)
Antioxidants | quercetin and kaempferol
Where to purchase | health food stores, grocery stores, farmers markets, or online retailers.
Cook | 1 cup dry quinoa: 2 cups water. Simply boil for at least 20 minutes, and fork to fluff. Yields about 3 cups of cooked quinoa.