Posted at 1:24 pm
INGREDIENTS 1 cup QUINOA / 1 3/4 cup WATER / 1/4 tsp SALT or to taste (optional)
PREP TIME 5 min / COOK TIME 15 min / NEED strainer for washing, covered pan / MAKES 3 cups
- Wash QUINOA thoroughly under running water to eliminate bitter taste
- Combine 1 cup QUINOA, 1 3/4 cup WATER, and SALT to taste. Stir lightly.
- Bring to a boil and cook UNCOVERED for 10 minutes or until water is absorbed
- Cover and steam 5 minutes more
- Fluff with fork
Posted at 3:33 pm
Quinoa (/ˈkiːnwɑː/ from Quechua kinwa or kinuwa) Chenopodium quinoa is a pseudocereal, a flowering plant related to spinach and amaranth. The gluten-free seeds are rich in protein, fiber, B vitamins, and minerals in amounts greater than in many grains. It originated in the Andean region of northwestern South America and was first eaten by human beings in the regions known today as Peru and Bolivia around three thousand years ago.
The United Nations (UN) declared 2013 “The International Year of Quinoa,” due to its high nutrient value and potential to contribute to food security worldwide. NASA scientists have been looking at it as a suitable crop to be grown in outer space, based on its high nutrient content, ease of use and simplicity of cultivation.
1 cup (185 grams) of cooked quinoa contains:
- Calories: 222
- Carbohydrates: 39 grams
- Fat: 4 grams
- Protein: 8 grams.
- Fiber: 5 grams.
- Manganese: 58% of the recommended daily allowance (RDA).
- Magnesium: 30% of the RDA.
- Phosphorus: 28% of the RDA.
- Folate: 19% of the RDA.
- Copper: 18% of the RDA.
- Iron: 15% of the RDA.
- Zinc: 13% of the RDA.
- Potassium 9% of the RDA.
- Over 10% of the RDA for vitamins B1, B2 and B6
- Small amounts of calcium, B3 (niacin), vitamin E and omega-3 fatty acids
Sources: Wikipedia / healthline