All About Quinoa
Quinoa is a Complete Protein Source - Learn its Facts and Benefits
Quinoa was once known as "the gold of the Incas." Find out more about quinoa, including its history and benefits, how to prepare it, recipes, and where to purchase it.
What is Quinoa?
A grain native to the Andes mountains of South America, quinoa (pronounced KEEN-wah) was once known as "the gold of the Incas," who recognized its value in increasing the stamina of their warriors. It is not a true cereal grain; rather, it is the botanical fruit of an herb plant.
Quinoa has truly ancient origins – it was, along with corn and potatoes, a staple food the Inca peoples.
What are the Benefits of Quinoa?
Quinoa is high in protein, and the protein it supplies is a complete protein, meaning that it includes all nine essential amino acids. Quinoa's protein is high in lysine, methionine and cystine. This means it can be paired well with, and boost the protein value of, grains (which do not have a high content of lysine) or soy (which is low in cystine and methionine).
It’s also an excellent source of magnesium, iron, copper and phosphorous. These benefits mean that quinoa can help to alleviate symptoms for those who sufferer from migraine headaches, diabetes and atherosclerosis.
How Do You Use Quinoa?
Quinoa has a crunchy and chewy texture and nutty, earthy flavor. It’s not sticky or heavy like grains such as rice can be. Quinoa can be eaten as whole-grain substitute for rice with a stir fry dinner, as a hearty replacement for a bowl of oatmeal for breakfast, or as a healthy side dish to a meal.
To prepare quinoa:
First, rinse the quinoa well through a sieve under running water and drain. This will remove any remnants of a bitter tasting substance called saponins that coats the quinoa.
Add one cup of quinoa to two cups of water, broth or stock in a medium saucepan. Bring the mixture to a boil, then reduce the heat to simmer and cover. Simmer for about 10 minutes, or until the grains have become translucent and have begun to split apart.
For a hearty breakfast meal, try
Quinoa Breakfast Porridge (makes 4 servings):
- In a medium saucepan, bring 2 cups of water to a boil.
- Add 1 cup of rinsed quinoa and simmer for 5 minutes.
- Stir in 1/2 teaspoon ground cinnamon
- Stir in 1/2 cup whole dried fruit, such as cherries, apricots or apples.
- Simmer until all water is absorbed, then add 2 tablespoons sliced almonds.
- Sweeten to taste with honey or brown sugar.
Where Can I Find Quinoa?
Quinoa is available in most larger grocery stores, and in health food and nutrition stores. In addition, it can be purchased online.
