What is quinoa?
It's a pseudocereal because, although it's just a seed, it has unique characteristics that allow it to be consumed like a grain. Quinoa provides most of its calories in the form of complex carbohydrates, but it also offers about 16 grams of protein per 100 grams and around 6 grams of fat in the same amount.
Because it can be used like a cereal, it is especially beneficial in the diet of people with celiac disease, as it does not contain gluten .
Properties of quinoa
Compared to most cereals, it contains significantly more protein and fat, although the latter is mostly unsaturated, with a notable presence of omega-6 and omega-3 fatty acids. Regarding its caloric content, it is similar to or slightly higher than that of a cereal, as it contains a lower amount of carbohydrates.
It has a high fiber content. It is also very helpful in controlling blood cholesterol levels, as its fiber and unsaturated fats improve the body's lipid profile. Regarding micronutrients, quinoa is notable for its potassium, magnesium, calcium, phosphorus, iron, and zinc content, while also providing significant amounts of B vitamins and vitamin E, which has antioxidant properties.
How to include quinoa in your diet
With these seeds, we can prepare all kinds of dishes, from hamburgers and salads to cakes, or even use them as a substitute for oats at breakfast. To use them, first wash the seeds by gently rubbing them with your hands under running water to remove the saponin coating, which, if left on, would impart a bitter taste. Do not soak them; simply wash and rinse them. Then, boil them as you would rice for 15 to 20 minutes, or until the seeds open. Drain and they're ready to use. The flaked form makes it easy to combine them with broths, drinks, salads, or to make delicious purées. Although dehydrated, the flakes retain all their nutritional properties.
Types of quinoa
Quinoa varies in color, from white to orange, red, purple, and black, depending on the variety. White quinoa is often considered "traditional." All varieties have a nutty flavor when cooked; however, red quinoa has a more earthy taste than white quinoa. Cooked quinoa has a soft, delicate texture, but red quinoa is harder and crunchier than white quinoa.