Quinoa: Everything you need to know
Quinoa is a versatile and healthy grain-like food that is becoming increasingly popular. It is a nutritional powerhouse, packed with protein, fibre, vitamins, and minerals. This gluten-free grain can be cooked and enjoyed in a variety of ways. In this blog post, we will cover the differences between the different types of quinoa, the benefits of eating quinoa over rice, how to cook quinoa, and what to mix with quinoa to make it more interesting.
What is Quinoa?
Quinoa is a type of grain, native to the Andean region of South America. It is a great alternative to traditional grains such as wheat, barley, or rice, and can be used in a variety of dishes from salads to casseroles. There are over 120 varieties of quinoa, but three types are most widely cultivated: white, red, and black.
Difference between white, black, and red quinoa
Each type of quinoa has its own unique nutritional profile and taste, so it’s important to understand their differences.
• White quinoa is the most common type and has a mild flavour with a light, fluffy texture when cooked. It is rich in fibre, iron, magnesium, phosphorus, and manganese.
• Red quinoa is slightly chewier than white quinoa and has an earthier flavour. Compared to white, it is higher in protein, zinc, and copper.
• Black quinoa is the rarest variety and has an even earthier flavour and crunchier texture than white or red quinoa. It is higher in antioxidants than the other two varieties, as well as iron, calcium, and vitamin E.
No matter which type of quinoa you choose, quinoa is an incredibly nutritious addition to any diet. So why not give all three a try to find out which one you like best?
Health benefits of eating quinoa
• Quinoa is an excellent source of complete protein, meaning it contains all nine essential amino acids. This makes it an ideal food for vegetarians and vegans looking for an alternative to meat-based proteins.
• Unlike many grains, quinoa does not contain any gluten, making it a gluten-free option for people with gluten sensitivities or intolerances.
• Quinoa is high in many essential vitamins and minerals, including magnesium, iron, zinc, and B vitamins. It is also a good source of fibre, which can help keep you full and satisfied.
• Quinoa is also rich in phytochemical and flavonoids that can have anti-inflammatory and anti-cancer properties. This makes quinoa an excellent choice for people looking for rice alternative.
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7074363/
Benefits of quinoa over rice
Quinoa also has some advantages over rice. Unlike white rice, quinoa is unrefined and contains all of its natural nutrients, making it a healthier choice. Quinoa also boils much faster than rice, taking only 15-20 minutes to prepare. It has a nuttier flavour than rice, making it a great option for adding some extra flavour to your meal.
How to cook quinoa?
Quinoa is an incredibly versatile grain that can be prepared in many different ways. The most common way to cook quinoa is by boiling it, which takes about 15-20 minutes. Here’s how:
• Rinse the quinoa: Start by rinsing the quinoa in a fine-mesh strainer with cold water. This helps remove any bitterness or saponins that may be present in the quinoa.
• Boil the quinoa: Place the rinsed quinoa in a medium saucepan and cover with two cups of cold water. Bring to a boil, reduce to a simmer, cover, and let cook for 15-20 minutes or until the quinoa has absorbed all of the water.
• Fluff and serve: Once the quinoa is finished cooking, remove it from the heat and fluff it with a fork. Serve as desired.
Alternatively, quinoa can also be cooked in a rice cooker or pressure cooker.
• For rice cooker instructions, simply follow the same steps as above, but replace the two cups of cold water with 1 cup of quinoa and 1 1/4 cups of water.
• For pressure cooker instructions, combine 1 cup of quinoa with 1 1/4 cups of water and cook for 4 minutes on high pressure. Let the pressure release naturally before fluffing with a fork and serving.
No matter how you choose to prepare quinoa, it’s sure to be a delicious and nutritious addition to your meal!
How do I make quinoa more interesting?
Let’s find out what can mix with quinoa to make it more flavourful.
• Add spices: Quinoa is a blank canvas that can easily be dressed up with spices. Consider adding turmeric, cumin, coriander, chilli powder, garlic powder, or paprika for a boost of flavour.
• Cook it in broth: Instead of water, cook quinoa in chicken, vegetable, or beef broth for extra flavour.
• Add Vegetables: Try adding roasted vegetables like peppers, onions, garlic, and mushrooms to quinoa for a flavourful and nutritious side dish or main course. You can also add cooked or raw vegetables like carrots, peas, corn, spinach, and kale.
• Toast it: For even more flavour, lightly toast your quinoa in a skillet before cooking it. This will give the grain a nice nutty flavour.
• Use different types of quinoa: There are many different types of quinoa available including red, white, and black. Each type has a unique flavour and texture. Mix up the types of quinoa you use for different dishes for an added layer of flavour.
• Add acidity: Acidic ingredients such as lemon juice, balsamic vinegar, or lime juice can brighten up any quinoa dish.
• Mix in fresh or dried fruit: Fruits such as apples, raisins, cranberries, or pomegranate arils can be mixed into cooked quinoa for sweetness and texture. A bit of honey or maple syrup can also be added to give your quinoa some sweetness.
• Use in Sauces: Quinoa is excellent for soaking up savoury sauces like curry or tomato-based sauces. For a creamier version, add Greek yogurt or tahini to your quinoa dishes. For something tangier, opt for a citrus vinaigrette or a splash of balsamic vinegar.
• Include nuts and seeds: Toasted nuts and seeds add crunch to any dish. Try adding pumpkin seeds, almonds, walnuts, pine nuts, cashews, sunflower seeds, or hemp hearts to your quinoa.
• Top it off with herbs: Fresh herbs like cilantro, parsley, basil, or mint add great flavour and colour to any dish.
What goes well with quinoa?
Quinoa is an incredibly versatile grain, and it pairs well with a variety of flavours. Let’s learn what tastes good on quinoa.
For starters, quinoa goes great with fresh vegetables, nuts, herbs, and spices. Whether you’re making a salad, soup, or stir-fry, you can add quinoa to the mix for a nutritious and delicious meal. If you’re looking for something more indulgent, quinoa also pairs well with sweet ingredients like dried fruits, honey, maple syrup, and cinnamon. It can be used to make porridge, granola bars, and other treats.
Quinoa also pairs wonderfully with proteins like grilled chicken, fish, steak, shrimp, pork, and tofu. The nutty flavour of quinoa balances nicely with these types of proteins, making for a hearty and satisfying meal. You can add it to soups and stews to make them heartier and more nutritious. You can also use it as a substitute for pasta in dishes like mac and cheese and casseroles.
The Verdict
Quinoa is a versatile grain that can be used in a variety of dishes. With its mild flavour and subtle nuttiness, it can easily become the star of a dish or an accompaniment to other ingredients. No matter how you choose to enjoy quinoa, there are endless possibilities for creating delicious meals. From savoury to sweet, quinoa can bring out the best in any dish.
Quinoa with curry
Recipe Card
• Preparation time: 5 min
• Cooking time: 45 min
• Total time: 45 min
• Yield: 4 min
Ingredients
• 2 cups quinoa
• 1 large onion (diced)
• 4 cups chicken broth
• 1 tbsp. garlic (minced)
• 4 tbsp. olive oil
• 2 small tomatoes (grated)
• 1 tbsp. ancho chilli powder
• 2 tbsp. curry powder
• Salt and pepper (To taste)
• Optional: 1 cup of veggies
Instructions
• Take a non-stick pan and heat oil over medium heat. Put garlic and onion and cook for 2 minutes. Add tomatoes, salt, and pepper to taste. Stir and cook for a further 1 minute.
• Add quinoa to this masala mix, stir, and cook until slightly toasted for about 5 minutes. Then, pour the chicken broth and bring it to a boil.
• Add curry and chilli powders to the pan, reduce the flame, cover the pan, and let it simmer for about 25 minutes. Top it off with chopped parsley and enjoy it hot!
Notes
• Your optional additions may include kale, bell pepper, peas, carrot, chickpeas, chicken, or green beans.
• For added veggies, add half a cup of water after step 1 to boil them. Then steam out extra water before adding quinoa.
• In place of ancho chilli powder, you can add half tbsp. paprika and red chilli powder each.