Nutritious Quinoa: How to Cook It

Quinoa Information

It’s a bird! It’s a plane! No, wait, it’s quinoa! Quinoa is a grain that is considered a super-grain. It may not have any super powers, but it does pack a lot of punch in the nutritional realm. A 1/2 cup serving of cooked quinoa contains 111 calories, 2 grams of fat and an impressive 4 grams of protein. The low fat and high protein that this grain has are only a few reasons it is referred to as a super grain. Quinoa has high levels of potassium and riboflavin, B6, and B vitamins. It also is a source of zinc, copper, magnesium, and manganese. Once you have mastered how to cook quinoa, you will find many ways to add this nutritional grain into your everyday meals.

How Can It Be Cooked?

Quinoa is a bland starch. Though it carries a mild nutty flavor, it easily takes on any flavor of the ingredients in which it is cooked. Its versatility makes it flexible enough to fit into almost any meal. To begin preparing quinoa, rinse it very well in cold water. This first step is necessary due to the residue of its natural protection, called saponin. Though the saponin is removed in the packing process, it is best to remove any residue that may remain. After rinsing the quinoa, sautee the moist millets in a pan with a touch of olive oil to release the flavors of the grain. After these first two steps are finished, quinoa can be prepared in a variety of ways.

Quinoa Recipe Ideas to Appease the Palate

Always cook quinoa with a ratio of two parts liquid to one part of quinoa. That means if one cup of quinoa is to be used, two cups of liquid need to be added. Water is always an option to cook the quinoa, but another healthy, low calorie option is to use vegetable or low-fat chicken stock. Add some chopped vegetables, such as onions or celeries, in a saute pan with the cooked quinoa to make a fried quinoa pilaf.

Add onions, salsa, peppers, corn, and cilantro to give it a Mexican flair, or use it as a layer between the meat and sauces in lasagna. For a fall seasonal taste, add 2 tablespoons of cinnamon, 4 bay leaves, sauteed onions, and dried cranberries to the quinoa as it simmers in chicken stock. When chilled, it adds an interesting taste and texture to salads. For a cool-weather dish, make a vegetable and quinoa soup. It can even be made into a pudding to satisfy a sweet tooth.

Quinoa is amazingly versatile and can stand alone or be added into a variety of dishes. Its nutrional values are off the charts, thus making this grain an incredible substitution for white pasta or rice.

References

Quinoa Corporation - https://www.quinoa.net/

WholeHealthMD.com - https://www.wholehealthmd.com