This small seed captivates those who opt for a natural and organic diet. It provides as much energy and fiber as whole grains, very complete vegetable proteins and an exceptional amount of minerals.
Its crunchy grains have a delicate flavour halfway between rice and couscous, and have the virtue of not tiring the palate or "cleansing" it of other more intense flavours. Once cooked, they are loose, shiny, and their spiral germ gives them an original presence that gives a lot of personality to recipes.
Properties and nutritional value
Compared to traditional cereals, quinoa has a high protein content (13% of its weight, almost twice that of rice) with proportions of essential amino acids that promote its assimilation.
Its carbohydrates represent 69% of its weight and provide 374 calories per 100 g. It is therefore an optimal source of energy that is released slowly because it is accompanied by a good dose of fibre (6 g per 100).
It is also rich in essential minerals such as iron (a 60 g serving provides 46% of daily needs), but also magnesium, phosphorus, manganese, zinc, copper and potassium. It also provides vitamin B2 (13%) and B3 (9%). In addition, it is gluten-free and easy to digest.
The properties of quinoa, especially its protein content, higher than any other cereal, and the fact that it does not require pesticides or fertilizers, 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 proteins.
Health benefits
The energy, protein and mineral richness of this seed makes it a very complete food and suitable for all ages.
Quality energy
Quinoa is a very healthy source of energy in general, as its starch provides progressive muscular energy in resistance exercises, a virtue that is enhanced by its branched chain amino acids. In addition, its proteins ensure muscle repair and development in strength sports.
It is suitable for diabetics, as it has a low glycemic index thanks to its complex carbohydrates, fiber and content of isoleucine, leucine and valine, which balance blood sugar.
More mental performance
Among the benefits of quinoa is the constant supply of energy to the nervous system that favors mental performance, as well as phenylalanine, which intervenes in the synthesis of neurotransmitters that promote alertness and brain function. In addition, there is glutamic acid, magnesium, iron and phosphorus.
Effective against stress
Quinoa helps in cases of stress thanks to the amino acid tyrosine and the calming effect of tryptophan and glycine. It also provides magnesium, a deficiency of which alters the transmission of nerve impulses and causes irritability and nervousness.
Suitable for children
It is ideal for babies because it is easily digested and does not contain gluten, and for children in general, because it provides histidine, an amino acid that is not synthesized until adulthood, and arginine, which stimulates the growth hormone. It is also advisable during pregnancy because of its richness in proteins 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 everything from savory dishes to sophisticated desserts.
Mediterranean salad with quinoa (4 people)
Ingredients
300 grs. of cooked quinoa
10 cherry tomatoes
-
50 grs. of arugula
1 cucumber with skin, sliced, if very large, into half moons
1 bunch of basil and one of mint
100 grs. crumbled feta cheese
50 grs. Kalamata or black olives
1 red onion, chopped
50 grs of toasted pine nuts
2 cloves of garlic grated
Salt and ground black pepper
-
250 grs. of cooked chickpeas200 grs. cooked lentils
Elaboration
In a large salad bowl or salad bowl, combine quinoa, roasted tomatoes (fresh can also be used), arugula, cucumbers, herbs, feta cheese, olives, onion, and pine nuts.
Mix everything together and season with oil and balsamic. Sprinkle with salt and pepper. Top with the chickpeas and serve.Prepare the Dressing: In a large bowl, mix the olive oil, lemon juice, garlic, mustard, salt, cumin and pepper.
Quinoa Salad with Roasted Sweet Potato (4 pcs.)
Ingredients
1 medium sweet potato, diced
Extra virgin olive oil
250 grs. of cooked chickpeas
-
200 grs. of already cooked quinoa
3 scallions, finely chopped
100 grs. red cabbage, thinly sliced
200 grs. crumbled feta cheese
30 toasted and chopped almonds
200 grs. of “sprout” type salad
The juice of half a lemon
Salt and black pepper 300 grs. of cooked quinoa
Elaboration
Preheat the oven to 200ºC. Toss the sweet potato with a splash of olive oil and salt and pepper, line the baking tray with baking paper and cut the sweet potato into small cubes... Roast until golden, 25 to 35 minutes.
When the sweet potato is lukewarm, or almost cold, mix it with the chickpeas, cooked quinoa, scallions, cabbage, feta cheese, almonds and salad sprouts.
Drizzle with olive oil, lemon juice and a generous pinch of salt and pepper.
Comments (0)
There are no comments for this article. Be the first one to leave a message!