Quinoa Recipe & Nutrition | Precision Nutrition's Encyclopedia of Food

Quinoa

Quinoa

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At a Glance

Quinoa is a high-protein crop that is cooked and eaten like a grain. It looks like a small, curled cereal grain and has a mild, slightly nutty flavor. Quinoa is gluten-free. It is also an excellent protein source: it contains all 9 essential amino acids required of a complete protein. In addition, it offers iron, zinc, potassium, calcium and vitamin E. For all these reasons it is sometimes called a “superfood.” You can cook quinoa in a similar way to rice, though the cooking time is shorter - about 10 or 12 minutes. Once cooked, quinoa can be eaten as a side dish, added to a salad, used in baking, or incorporated into other dishes such as veggie burgers.

Overview

Quinoa, pronounced “keen-wah,” is a high-protein crop which is cooked and eaten like a grain, though technically it’s not (it’s actually more closely related to beets and spinach).

Quinoa originated in the Andean region of Peru, Bolivia, Ecuador, and Colombia, where it continues to be grown as a staple food.

It has become increasingly popular in the US and Canada, and across Europe, Australia, and parts of Asia, where it is not typically grown.

Identification

Quinoa looks like a small, curled cereal grain. It comes in a range of colours – most commonly golden tan, but sometimes red or black.

Nutrition Info

1 cup of uncooked quinoa contains about 626 calories, 24.0g of protein, 10.3g of fat, 109.1g of carbohydrates, and 11.9g of fiber.

Quinoa is gluten-free. It is also an excellent protein source: it contains all 9 essential amino acids required of a complete protein. In addition, it offers iron, zinc, potassium, calcium and vitamin E. For all these reasons it is often called a “superfood.”

Selection

You may find quinoa in natural food stores, well-stocked supermarkets, and bulk stores. If buying packaged quinoa, check the expiry date for freshness.

Storage

Store quinoa in a sealed container or bag and keep it in a cool, dark place, like a pantry. When stored properly, uncooked quinoa is good for 2-3 years.

Once cooked, quinoa should be stored in the fridge and is good for 6-7 days. You can also freeze cooked quinoa, in which case, it will last for 8-12 months.

Preparation

As a first step, it is important to rinse the quinoa well. This removes the coating of saponin, a bitter, soapy-tasting substance that protects the plants from insects. While typically removed in processing, a rinse is important to remove any remaining coating.

You can cook quinoa as you would rice: use a 2:1 liquid-to-grain ratio. Bring water to a boil (tip: for better flavor, use chicken or vegetable stock in place of water). Reduce the heat to a simmer, cover, and cook until the liquid is absorbed.

Note: the cooking time for quinoa is shorter than rice or other grains. It typically cooks for 10 – 15 minutes. Fluff with a fork before serving.

Once cooked, quinoa can be eaten as a warm side dish, cooled and added to a salad, or incorporated into other dishes such as veggie burgers or meatloaf.

Recipe: Quinoa Pudding

Quinoa

This quinoa pudding is truly scrumptious. Its richness and chocolatey flavor is sure to please. Enjoy as a breakfast, snack, or dessert.

Ingredients

 
PUDDING:
uncooked quinoa (just over 1 cup)
200g
water
1.5 cups
almond butter
1 cup
cocoa powder
1/3 cup
bananas
2
chia seeds
3 tbsp
water
2/3 cups
maple syrup
1 cup
pumpkin pie spice
2 tsp
 
 
 
TOPPING:
coconut butter
1/2 cup
almond butter
1/2 cup
maple syrup
1/2 cup
cocoa powder
1/4 cup

Directions

Prep Time: 20 minutes   Cook Time: 15 minutes   Yield: 6 bowls

Pudding:

Begin by preparing quinoa. To do so, rinse the 200g of quinoa very well. Next, bring 1.5 cups of water to a boil. Add the rinsed quinoa to the boiling water and stir. Reduce heat to medium and cover. Cook for 12-15 minutes or until all water is absorbed.

Next, transfer the quinoa along with all remaining ingredients to a 12 cup sealed food processor or heavy duty blender.  Blend until very smooth. Transfer contents to 4-6 small bowls and let cool in fridge for 2 hours before serving.

 

Chocolate Topping:

Prepare the chocolate topping right before serving.

Put coconut butter into a microwave safe bowl. Microwave for 20-30 seconds or until softened and easy to stir.

Add in almond butter, maple syrup, and cocoa powder. Stir well.

Garnish each pudding cup with a couple large spoonfuls of the topping. You can also add some sliced banana as extra garnish.

Note: Once put into the fridge, the chocolate topping will harden slightly. To soften, simply put in the microwave for 10-15 seconds.

Enjoy!

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At a Glance

Quinoa is a high-protein crop that is cooked and eaten like a grain. It looks like a small, curled cereal grain and has a mild, slightly nutty flavor. Quinoa is gluten-free. It is also an excellent protein source: it contains all 9 essential amino acids required of a complete protein. In addition, it offers iron, zinc, potassium, calcium and vitamin E. For all these reasons it is sometimes called a “superfood.” You can cook quinoa in a similar way to rice, though the cooking time is shorter - about 10 or 12 minutes. Once cooked, quinoa can be eaten as a side dish, added to a salad, used in baking, or incorporated into other dishes such as veggie burgers.