QUINOA A complete protein and fantastic wheat-free alternative, the demand for quinoa has risen
sharply in recent years.
An introduction to quinoa
Quinoa, pronounced ‘keen-wa’ is a great wheat-free alternative to starchy grains. There are
two types: red and creamy white. Both types are slightly bitter when cooked and open up to
release little white curls (like a tail) as they soften.
Grown in South America (Peru, Chile and Bolivia) for thousands of years, quinoa formed the
staple diet of the Incas and their descendants. In recent years, foodies in the UK and the US
have heralded it as a superior alternative to bulgur wheat, couscous and rice. Though it often
occupies a similar role to these grains in dishes, quinoa is actually in the same family as
beets, chard and spinach.
Nutritional highlights...
The UN named 2013 ‘International Quinoa Year’ in recognition of the crop’s high nutrient
content. With twice the protein content of rice or barley, quinoa is also a very good source of
calcium, magnesium and manganese. It also possesses good levels of several B vitamins,
vitamin E and dietary fibre.
Cooked quinoa seeds become fluffy and creamy, yet maintains a slight crunch. It has a
delicate and subtly nutty flavor, versatile for breakfast (as a cereal), lunch (as a salad) or
dinner (as a side).
Quinoa is among the least allergenic of all the grains, making it a fantastic wheat-free choice.
Like buckwheat, quinoa has an excellent amino acid profile, as it contains all nine essential
amino acids making it a complete-protein source. Quinoa is therefore an excellent choice for
vegans who may struggle to get enough protein in their diets.
368 calories
A 100g serving of quinoa provides:
14g protein
6g fat
64g carbohydrate
7g fibre
Research
Quinoa is high in anti-inflammatory phytonutrients, which make it potentially beneficial for
human health in the prevention and treatment of disease. Quinoa contains small amounts of
the heart healthy omega-3 fatty acids and, in comparison to common cereal grasses has a
higher content of monounsaturated fat.
As a complete protein, quinoa contains all nine essential amino acids – including the elusive
lysine and isoleucine acids, which most other grains lack. Naturally high in dietary fibre,
quinoa is a slowly digested carbohydrate, making it a good low-GI option.
How to select & store
Ensure there are no tears or holes in the packet of quinoa you are buying as moisture can
affect the freshness of the grain. Store in an airtight container and keep it in a cool, dry place
where it can last for several months.
Safety
When boiling quinoa, the compound that coats the seeds (saponins) creates a foam. These
saponins give quinoa a slightly bitter taste. It is best to remove any leftover saponins on the
quinoa coat; thoroughly washing the seeds before cooking by putting them into a sieve and
running them under cold water. Once you have rinsed it well, it can be cooked like rice. It
will expand to several times the original size during cooking.
Ethical considerations
Quinoa has generated much debate in recent years. Since experiencing a rapid increase in
demand, the domestic cost of production has also risen sharply, with the local Andean
population unable to afford it and imported junk food being more budget-friendly. Land that
once grew a multitude of diverse crops are now dedicated quinoa fields. Our well intentioned
health goals may unwittingly be driving unfavorable conditions for local growers.
Recipe suggestions
Sprinkle it on salads:
Quinoa, lentil & feta salad
Spicy tuna quinoa salad
Toasted quinoa, lentil & poached salmon salad
Try it in place of couscous or rice:
Spicy Cajun chicken quinoa
Spicy vegetable & quinoa laksa
Quinoa rice pilau with dill & roasted tomatoes
Vegetarian casserole