Superfood: Quinoa

What is quinoa?

Quinoa, pronounced (Keen-Wah), is a versatile, gluten-free grain that’s similar in size to couscous. It’s a superior superfood as it’s high in fibre and iron, contains an excellent source of minerals (magnesium, manganese, copper, phosphorus, potassium and zinc) and vitamins (vitamin E and B-complex vitamins), and contains more protein than any other grain. And unlike most grains, quinoa’s protein is complete, meaning that it contains all nine amino acids the body needs to get from food. This makes quinoa a great choice for vegetarians who may have trouble getting enough protein in their diet.

What are the health benefits of quinoa?

As quinoa is high in protein, it keeps you fuller for longer and can help prevent unnecessary snacking, while fibre can help regulate the digestive system. As an excellent source of iron, quinoa helps the blood carry oxygen around the body, which helps fight fatigue, making you feel more energised. Quinoa also supplies two additional nutrients, magnesium and riboflavin, which help your cardiovascular system work efficiently.

How do you cook quinoa?

Wash quinoa before cooking as it contains a protective coating called saponin, which sometimes has a bitter taste. Because of its delicate texture, quinoa cooks more quickly than other grains. Simply bring two cups of water to the boil, add one cup of quinoa, reduce the heat to low, and cook, covered for 10 to 15 minutes, or until the grains are tender but still slightly crunchy and all the liquid has been absorbed.

5 Ways to Try Quinoa:

Warm Quinoa and Chickpea Salad
Spring Vegetables and Quinoa
Quinoa Porridge
Quinoa Risotto
Quinoa, Pear, Zucchini and Red Onion Salad