Quinoa – The Small Grain with a High Protein

The quinoa plant (Chenopodium quinoa) is considered sacred and has an ancient origin (according to some sources, it was used for food in South America as early as 10,000 years ago). In the Inca civilization, it was one of the three main crops, equally as important as corn and potatoes. For millennia, it was a mandatory part of their daily menu.

The annual plant has broad leaves that can be used to make salads. At first glance, its seeds resemble wheat or couscous, but they are an incomparably more nutritious food. It is grown on the slopes of the Andes, where it is called "little rice." It is used not only as food but also as medicine – to relieve pain and speed up wound healing. They also produce an alcoholic beverage from it, which tastes similar to beer.

The seeds of the plant are rich in protein – 16.2%. Some quinoa varieties contain over 20% protein. In addition to pure protein, these small grains contain all 8 essential amino acids our body needs, as well as carbohydrates, fats, some vitamins, minerals, iron, calcium, and magnesium. Besides protein, the seeds are a valuable source of starch, sugars, minerals, vitamins, and dietary fiber.

Quinoa is extremely nutritious – half a cup of quinoa provides the daily protein requirement for children.

Quinoa is the queen of grains, mostly due to its high content of essential amino acids, high protein balance, lack of gluten, and it is ideal for anyone who is allergic to it. Dietitians highly regard and recommend it for people with digestive problems, those on diets, athletes, young children, and pregnant women. The taste of the seeds is neutral, with a slight nutty nuance. Various dishes are prepared from them, and they are served as a side dish, main course, and dessert.

Before use, the grains must be washed well under running water. They are boiled like rice – covered with water in a 1:2 ratio, and after the water boils, they are left to simmer on low heat for 15-20 minutes. When boiled, quinoa increases its volume 4 times; the middle of the grain becomes transparent, and a small ring forms around it.

All recipes with rice, couscous, or bulgur can also be prepared with quinoa. It is used instead of pasta, baked into bread, and used to prepare a variety of dishes. Additionally, it can be added to soups instead of rice or noodles.

Some say that to get used to a new food, you need to try it about 5-10 times. Quinoa might win you over after just the second portion. Especially considering how many beneficial nutrients it contains. You can add it to a vegetable salad or eat it seasoned with soy sauce, balsamic vinegar, and garlic.

A variety of white quinoa is multicolored (or black) quinoa. It takes a little more time to prepare. Boiling it takes about 25-30 minutes, whereas preparing white quinoa takes 15-20 minutes. Multicolored quinoa is also more preferred for adding to salads.