Quinoa (pronounced KEEN-wah or ke-NO-ah) is an Andean plant which originated in the area surrounding Lake Titicaca in Peru and Bolivia. Quinoa means “mother grain” in the Incan language It was an important crop for the Inca Empire and they believed it to be sacred. Often used as a substitute for rice, quinoa is commonly considered to be a grain and is usually referred to as such, but it is actually a seed. The yellowish pods are the seed of a plant called Chenopodium quinoa, native to Peru and related to beets, chard and spinach. People can eat both the seeds and leaves of this versatile, nutritious plant.
Recently, the surge in quinoa demand has pushed production beyond South America to more than 70 countries, according to the FAO of the United Nations. Today, large-scale quinoa crops grow in China, North America, France and even India. Quinoa production is picking up in Africa and the Middle East, as well.
Though there are over 120 different types of quinoa, the most common are the white, red, and black quinoa. While the white variety is more flavourful, the red contains more nutrients. Nutritionally, quinoa is a whole grain. Whole grains include the entire grain seed so they provide essential vitamins, minerals, and fibre that might otherwise not be available after removing parts of the grain.
Quinoa is especially rich in an antioxidant called quercetin and is packed with protein, fiber and various vitamins and minerals including iron and magnesium. One cup of cooked quinoa weighing 185 grams (g) provides 8.14 g of protein and 5.18 g fibre. Foods high in fibre help people feel fuller for longer, potentially reducing their overall intake of food and helps weight loss.
Because quinoa is naturally gluten-free, this nutritionally dense grain is perfect for gluten-free diets. Most gluten-free products consist of corn, rice, or potato flour. These generally provide fewer nutrients than products using quinoa, such as quinoa flour. Quinoa, unlike many other grains, is also an excellent source of lysine, an essential amino acid vital for the synthesis of proteins.
Quinoa contains bitter tasting compounds called saponins that keep insects away without the need of pesticides. They are especially concentrated in the outer coating of quinoa. Manufacturers would have already removed the saponins by rinsing quinoa with water but consumers can also wash the quinoa before consumption.
When cooked, quinoa is soft and fluffy, with a slightly nutty taste. It can also be made into flour, flakes and various foods like pasta and bread. Quinoa cooks faster than most whole grains, taking only 12 to 15 minutes. This makes quinoa an easy grain for busy families and individuals to add to their breakfast porridge. Luckily, quinoa maintains a pleasant, chewy texture when served warm, chilled or at room temperature. Quinoa can be added to salads or to make a pilaf and can also be used to thicken up soups or stews, and quinoa flour can be used in gluten-free baking.
