Nutritional properties of QuinoaEnergy : 368.00 Kcal / 100g
Category : Legumes & Grains
Group : Rice & Barley & Wheat
Composition And Nutritional Value :Quinoa is a highly nutritious pseudocereal that is rich in protein, containing all nine essential amino acids, making it a complete protein source. It is a good source of complex carbohydrates, fiber, and healthy fats. Quinoa is also packed with important minerals such as magnesium, phosphorus, manganese, and iron, as well as B vitamins, including folate and riboflavin. It is gluten-free, making it suitable for those with gluten sensitivities or celiac disease.
Health Benefits : Quinoa offers numerous health benefits due to its high protein, fiber, and antioxidant content. It supports muscle growth and repair, thanks to its complete protein profile. The fiber in quinoa aids digestion, promotes satiety, and helps manage blood sugar levels. Quinoa’s antioxidants, including flavonoids like quercetin and kaempferol, help reduce inflammation and protect against oxidative stress. Additionally, quinoa is heart-healthy, as it can help lower cholesterol and improve blood vessel function.
Culinary Uses : Quinoa is incredibly versatile in cooking. It can be used as a base for grain bowls, salads, or as a side dish to meats, vegetables, or legumes. Quinoa can also be cooked and used in soups, stews, or casseroles, providing a light and fluffy texture. Ground quinoa is often used to make flour for gluten-free baking, such as in bread, muffins, and pancakes. It can also be used in place of rice or couscous for a healthier alternative.
Types : There are three main types of quinoa: white, red, and black. White quinoa is the most common and has a mild flavor and light texture when cooked. Red quinoa holds its shape better during cooking and has a slightly nuttier flavor, while black quinoa has the sweetest flavor and a firmer texture. All types of quinoa offer similar nutritional benefits, though red and black varieties may have slightly higher antioxidant levels.
Shopping And Storage Tips : When purchasing quinoa, choose organic varieties if possible to avoid contamination with saponins, which are naturally occurring bitter compounds found in quinoa. Store quinoa in an airtight container in a cool, dry place to maintain its freshness. Quinoa has a shelf life of up to a year when stored properly. Cooked quinoa can be refrigerated for up to five days or frozen for longer storage.
What can you make with Quinoa?
Quinoa Salad
Buddha Bowl with Grilled Chicken
Find the perfect meal tailored to your dietary needs and preferences.
