Quinoa: all the properties and health benefits

what is quinoa

This small seed captivates those who bet on a natural and organic diet. Provides as much energy and fiber as whole grains, very complete vegetable proteins and an exceptional quantity of minerals.

Its crunchy grains, light yellow in color, have a delicate flavor halfway between rice and couscous, and have the virtue of not tiring the palate or “cleaning” it of other more intense flavors. Once made, they remain loose, shiny, and their spiral germ gives them an original presence that gives recipes a lot of personality.

The cultivation of quinoa (Chenopodium quinoa), a chenopodiaceae plant (like chard), began at least three millennia ago, possibly around Lake Titicaca, and was the staple food of indigenous cultures until the arrival of the Spanish conquistadors.

The ancient Incas called quinoa “chisaya mama”, that is, “the mother of all grains”, and the emperor reserved the honor of planting the first seeds of the season with golden tools.

The Europeans, upon their arrival, disrupted centuries of relationship with quinoa, as they tried to eradicate it by all means. Unaware of the properties of quinoa, they razed cultivated fields and prohibited its cultivation under the threat of severe punishment. It was replaced by crops such as potatoes, corn or wheat.

The argument was that it was a bitter food and not bakeable, but some historians believe that the true meaning of that rejection was the sacred character that it had for the natives, and that as a symbol it represented a culture that wanted to break.

Well into the 20th century, this extraordinary food rose from its ashes as a result, in part, of research by North American scientists who brought to light its nutritional virtues. In 1982 its cultivation was established in Colorado, and such are the benefits of quinoa that NASA became interested in it as a superfood to be grown in space.

Quinoa properties and nutritional value

Compared to traditional cereals, Quinoa has a high amount of protein (13% of its weight, almost double that of rice) with proportions of essential amino acids that favor its assimilation.

Its carbohydrates represent 69% of its weight and provide 374 calories per 100 g. Therefore, it is an optimal source of energy that is released slowly because it is accompanied by a good dose of fiber (6 g out of 100).

It is also rich in essential minerals, such as iron (a 60 g serving provides 46% of daily needs), but also in magnesium, phosphorus, manganese, zinc, copper and potassium. It also provides vitamin B2 (13%) and B3 (9%). To this must be added that does not contain gluten and digests well.

The properties of quinoa, especially its proportion of proteins, higher than in any cereal, and the fact that does not require pesticides or fertilizers, They have made quinoa a highly appreciated food among followers of natural food, especially vegans, who have in it a luxury ingredient to complete their diet without presenting a lack of quality protein.

Health benefits of quinoa

The energy, protein and mineral richness of this seed makes it a very complete and suitable for all ages. These are some of the many benefits of quinoa.

quality energy

Quinoa is a very healthy source of energy in general, but due to its properties it is ideal if you play sports. for its starch supplies progressive muscle energy in resistance exercises, a virtue that enhances its branched-chain amino acids. In addition, its proteins ensure muscle repair and development in strength sports.

Is suitable for diabetics, because it has a low glycemic index thanks to its complex carbohydrates, fiber and isoleucine, leucine and valine content, which balance blood sugar.

More mental performance

Among the benefits of quinoa is the constant supply of energy to the nervous system favors mental performance. Also phenylalanine, which is involved in the synthesis of neurotransmitters that promote alertness and brain function. Added to this are glutamic acid, magnesium, iron and phosphorus.

effective against stress

Quinoa helps in case of stress thanks to the amino acid tyrosine and the calming effect of tryptophan and glycine. It also provides magnesium, whose deficiency alters the transmission of nerve impulses and causes irritability and nervousness.

Indicated for children

It is ideal for babies because it digests very well and does not contain gluten, and for children in general, as it provides histidine, an amino acid that is not synthesized until adulthood, and arginine, which stimulates growth hormone. It is also advisable during pregnancy due to its richness in protein and minerals.

Quinoa in the kitchen

Taking advantage of the benefits of quinoa is easy because this seed offers a wide range of possibilities in the kitchen, to prepare from savory dishes to sophisticated desserts.

How to cook quinoa

the base recipe to cook the grains is simple. Heat two measures of water and, when it starts to boil, add a measure of quinoa, cover and cook over medium-low heat until the water has been absorbed. It usually takes between 12 and 15 minutes.

To prepare quinoa well, it is important add the quinoa when the water starts to boil and watch the cooking until the grains are done, that is, until they become transparent and the germ appears in the form of a spiral tail.

How to remove the bitter touch

Quinoa contains saponins, which have a bitter taste and can decrease the nutritional value. All quinoas intended for human consumption go through a washing process that guarantees very low levels of saponins, but some varieties retain an amount that, although it is no longer indigestible, can add a slight bitterness to the recipe.

This is fixed rinsing the beans under a stream of cold water before cooking it. However, it is necessary to avoid soaking it for a long time, since then the saponins adhere to the grain and it is not possible to eliminate them.

absorb the flavors

When cooking the quinoa, you can include a bay leafa bunch of herbs or a few cloves of garlic in the water to give it more flavor, or better yet, use a good vegetable broth.

It is important that the seed is properly cooked, otherwise it can be indigestible, while if it is overcooked it loses a good part of its organoleptic properties. Can replace cereals such as rice, millet or couscous and goes well with corn and all kinds of vegetables.

should have be careful with seasonings and the spices, because it absorbs the flavors a lot.

What does it go with best?

Quinoa combines very well with the sulfur flavors of onion or leek, and with sweet ingredients such as carrots or pumpkin.

In addition, it gets along well with other quenopodiaceae, such as chard and spinach, allowing you to create dishes with beautiful color contrasts.

It is also an excellent seitan lining, and it can be accompanied by mushrooms and other mushrooms such as shitakes.

Recipes with quinoa

On our website you will find numerous recipes with quinoa, from porridges, like in this article on breakfast bowls by Virginia García, or a recipe for rejuvelac made with quinoa, to all kinds of salads, like this crunchy salad with almonds and carrots or a salad quinoa spiral pasta.

Of course, you will also find vegetable burgers made with quinoa, stir-fries with vegetables or baked quinoa recipes like this quinoa recipe with tempeh and black garlic. Like very special recipes, you can also learn how to make nigiris.

You’ll find many of them in the related articles below.