It is a rich source of manganese, magnesium, calcium, iron, copper and phosphorus, therefore its consumption is recommended for people with migraine headaches, diabetes and atherosclerosis. In addition, it is very tasty. It’s quinoa! See how to make quinoa.
What is Quinoa
Quinoa is distinguished by a very high content of valuable protein compared to other vegetables. It does not contain gluten, so it is suitable for people with celiac disease and those on a gluten-free diet. The protein contained in quinoa is the so-called complete protein, i.e. containing all necessary amino acids that are not synthesized in the human body and must be supplied with food. The presence of large amounts of lysine, an amino acid important for tissue growth and renewal, is particularly important in quinoa.
In addition to protein, quinoa contains a number of other nutrients valuable for health. Quinoa seeds contain more fat than cereal grains, but this fat is mainly valuable, unsaturated fatty acids, including those from the omega-3 group, found primarily in fish. Against the backdrop of cereals, quinoa is also distinguished by a high content of vitamin E.
Due to the fat content, quinoa has a shorter shelf life. It should be stored in an airtight container, preferably in a cool place. It lasts up to 6 months in the fridge.
How to cook quinoa
Unpurified quinoa seeds are covered with a bitter-flavored chemical called saponin. To get rid of bitterness, rinse thoroughly before cooking. To do this, we place the seeds in a fine-mesh sieve and rinse under a stream of cold water, stirring constantly with your fingers. If we care about extracting the characteristic nutty aftertaste of quinoa, we can let the seeds dry and before cooking, roast them for about 5 minutes in a dry frying pan, on medium heat, stirring constantly.
Place the washed quinoa in a saucepan, pour water in the proportion of 2 parts water into 1 part seeds, bring to a boil. We reduce the heat, cover and cook on low heat for about 15 minutes, until the quinoa absorbs all the water. The beans should become slightly transparent, with clearly visible white, spiral “petioles” (these “petioles” are sprouts).
The use of quinoa
Quinoa grain (called quinoa or Peruvian rice, because it is from the grass family, not cereals) is extremely rich in wholesome protein (it contains all the amino acids necessary for humans, which in plant foods is really unique), and in mineral salts and vitamins, it is so an ideal component of balanced nutrition, especially for vegetarians and vegans. It is a source of manganese, magnesium, calcium, iron, copper and phosphorus. It is therefore suitable for vegetarian pilaf, and sold as cereals – as muesli with honey and fruit for a high-energy breakfast. It will replace rice or groats in every dish, even goulash.