Characteristics
- Family: Amaranthaceae
- Origin: Peru and Bolivia
- Season: Available all year round
- Colour: light to dark brown
- Flavour: sweet and slightly sweetish
Properties
- Excellent source of plant protein
- Rich in fibre
- Gluten free
- Rich in vitamins and minerals
- Promotes bowel and cardiovascular health
Nutritional and caloric values
Zoom in on the micronutrients in quinoa
- Manganese
- Iron
- Copper
- Phosphorus
- Magnesium
- Zinc
- Vitamin B2
The benefits
- Helps manage cardiovascular disease and type 2 diabetes
- Excellent source of protein
- Satiogenic effect
- Antioxidant power
- An interesting source of essential fats
- Combats anaemia
How to choose quinoa?
Unlike rice and wheat, quinoa is not a grass.
It is a "pseudo-cereal" like buckwheat.
Quinoa is the fruit of a plant in the same family as spinach and turnips.
This unique grain originated in the Andes, in a region between Peru and Bolivia.
Popular for its health benefits, quinoa is also appreciated for its mild, slightly sweet flavour.
Choosing the right quinoa beans
You can buy quinoa beans, flour (raw or grilled), flakes and various baking preparations.
Quinoa dough usually contains other grains, such as wheat and corn.
Grains sold in North America and Europe usually do not contain the saponins found in the husk, but it is important to wash them with plenty of water to remove any residue of these substances, otherwise they will give the dish a bitter taste. Rinse until the water is clear.
For best preservation, store the beans in a cool, dry place away from light, and the flour in the fridge or freezer.
How to cook quinoa?
Quinoa can replace other grains in almost any recipe, such as bulgur in tabbouleh salad, wheat semolina in couscous or rice in risotto.
Here are a few other suggestions.
Cooking quinoa, an art
To cook quinoa, the usual ratio is two parts water or broth to one part quinoa.
Cook for about 12 minutes or until the grain is translucent and the white germ forms a visible spiral on the outside of the grain.
The beans can be dry-roasted in a pan before cooking, which will enhance their flavour.
Some ideas for adding quinoa to your menu
- Add it to soups.
- Include it in souffles, omelettes, quiches, ...
- Stuffed tomatoes: mix cooked quinoa, dried fruit soaked in water for an hour, fresh grapes halved, chopped almonds, chives, spices (cardamom, nutmeg, black pepper, ground coriander seeds, powdered ginger). Leave to cool for a few hours, then stuff the tomatoes with the mixture.
- Pilaf: fry the onion, red, green and yellow peppers, celery, carrot and garlic; add the quinoa and cook for a few minutes, then add water or broth.
- Stuff a bird with a mixture of cooked quinoa, toasted nuts, onion, garlic, mushrooms and celery sautéed in olive oil, seasoned with sage, rosemary, thyme and parsley. For a variation, add half quinoa and half wild rice.
- Quinoa burgers: mix the cooked grains with an egg and breadcrumbs, add the chopped carrots, onion, celery and garlic, form into burgers and cook in a frying pan. Serve with a tomato or pepper coulis or a yoghurt, garlic and parsley sauce.
- Can be made into a sweet pudding, rice pudding or bread pudding.
- Quinoa leaves can be cooked like spinach.
- Quinoa grains can be sprouted. They can then be used as alfalfa sprouts.
Contraindications and allergies
Thanks to its complete nutritional profile, quinoa is generally excellent for your health.
Naturally gluten-free and rich in plant protein, it is suitable for all diets.
However, be sure to rinse it well before cooking to remove any traces of residual saponins.