Featured Food: Quinoa

Quinoa is a grain that originates from the Andean region of Ecuador, Peru, Bolivia, and Columbia and has been cultivated for the last 5,000 years by the Incas.  Even before I travelled to Bolivia I always loved this grain, but after trying it there and seeing it grown in the Andes where very little other vegetation grew because of poor soil, I had an increased fascination with this grain.  Not only is it high in fiber, protein, and vitamins and minerals like iron and calcium, but it’s so versatile and can be eaten so many ways.

Quinoa growing in Andes region of Bolivia

Health Benefits

Quinoa has been known to be called a “superfood” mostly because of its high protein content (18%) and its balanced set of essential amino acids making it a complete protein source.  Additionally, it is a good source of fiber, phosphorus, magnesium, calcium, copper, and iron.  And for those that are gluten intolerant, quinoa is also gluten-free!

Here’s the nutrition facts:

Source: Quinoa Corporation

Are there any nutritional differences between regular and red quinoa?

  Regular (per ¼ c uncooked quinoa) Red (per ¼ c uncooked quinoa)
Protein

6 g per

6 g

Fiber

3 g

5 g

Iron

20% DV

10% DV

Fat

2.5 g

2 g

Source: Livestrong

As you can see, they are both highly nutritious and differ slightly in fiber content and iron, with red quinoa being the better choice for fiber but regular quinoa being the better choice for iron.  I personally use both interchangeably in order to maximize benefits from both.

How to Eat It: 

Quinoa can be used in salads, soups, baked goods, pilafs, casseroles, cereals, pastas and can be served for breakfast, lunch, or dinner.  Can you say versatile or what?

Basic preparation:

  1. Rinse several times and soak quinoa for about 5- 15 minutes
  2. Boil 2 cups of water (can use vegetable or chicken stock instead if using for more savory dishes)
  3. Add 1 cup washed quinoa to boiling water, cover and simmer, about 15 minutes until water is fully absorbed

Here’s a few recipes that I like:

  1. Curried Quinoa Pilaf (I usually add chickpeas and red and yellow bell peppers for added protein and color)
  2. Black Bean Quinoa Salad (I added avocado when I made it) and Caprese Quinoa Salad 
  3. Breakfast Quinoa
  4. Quinoa Cakes (Haven’t made these yet, but had quinoa cakes in Bolivia and was in love so will need to try making it myself!)
  5. Quinoa Kitchuri (My cousin’s awesome recipe…and follow her blog for more amazing recipes while you’re at it!)

Quinoa Cakes in Bolivia!

5 Comments

Filed under Featured Food

5 responses to “Featured Food: Quinoa

  1. Pingback: Quinoa Kitchuri « Kolpona Cuisine

  2. It turned out really good and it was super speedy!

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