
Quinoa
Quinoa, often mistaken for a grain, is actually a seed packed with nutritional benefits, making it a versatile and healthy addition to any diet. This tiny, bead-shaped seed boasts a slightly nutty and earthy flavor with a pleasantly fluffy texture when cooked. Quinoa comes in various colors, including white, red, and black, each offering subtle variations in taste and texture. As a complete protein source, quinoa is a popular choice for vegetarians and vegans seeking plant-based protein. Discover the many ways to incorporate this ancient grain (or seed!) into your meals for a boost of nutrition and flavor.
Common Uses
- Quinoa is a great base for salads, offering a boost of protein and a slightly nutty flavor. Try adding roasted vegetables, herbs, and a lemon vinaigrette for a satisfying and healthy meal.
- Use quinoa as a substitute for rice or couscous in side dishes. Its fluffy texture and mild flavor make it a versatile accompaniment to grilled meats, fish, or roasted vegetables.
- Cook quinoa into a creamy porridge for a nutritious and filling breakfast. Top with fruit, nuts, seeds, and a drizzle of maple syrup for added flavor and texture.
- Incorporate quinoa into soups and stews to add thickness, texture, and a boost of protein and fiber. It absorbs flavors well and helps to create a heartier dish.
- Quinoa flour can be used to make gluten-free baked goods such as bread, muffins, and pancakes. It adds a slightly nutty flavor and a more dense, moist texture.
- Sprouted quinoa adds a crunchy texture and nutty flavor to salads and sandwiches. Sprouting also increases the nutritional value of the quinoa.
Nutrition (per serving)
Nutrition (per serving)
Calories
222.0kcal (11.1%)
Protein
8.1g (16.28%)
Carbs
39.4g (14.33%)
Sugars
1.6g (3.22%)
Healthy Fat
2.8g
Unhealthy Fat
0.4g
% Daily Value based on a 2000 calorie diet
Nutrition (per serving)
Calories
222.0kcal (11.1%)
Protein
8.1g (16.28%)
Carbs
39.4g (14.33%)
Sugars
1.6g (3.22%)
Healthy Fat
2.8g
Unhealthy Fat
0.4g
% Daily Value based on a 2000 calorie diet
Health Benefits
- Rich in protein, supporting muscle growth and repair.
- High in fiber, promoting healthy digestion and satiety.
- Good source of iron, helping prevent iron deficiency and boosting energy levels.
- Contains essential amino acids, vital for various bodily functions.
- Gluten-free grain, suitable for those with gluten sensitivities or celiac disease.
- Provides magnesium, which contributes to bone health and muscle function.
Substitutes
Storage Tips
Uncooked quinoa should be stored in an airtight container in a cool, dry, and dark place like a pantry. This helps prevent moisture absorption and pest infestation, preserving its quality for up to 2-3 years. Cooked quinoa should be refrigerated in an airtight container and consumed within 5-7 days. Freezing cooked quinoa is also an option; spread it on a baking sheet to freeze individually, then transfer to a freezer bag for up to 2 months.
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