Quinoa can be considered a unique grain in a number of ways, from its high-fat content (quinoa also contains omega-3s) to its extremely small amount of starch (which affects the glycemic index).
A serving of quinoa porridge provides about half the daily value of minerals such as manganese, magnesium, and phosphorus – and the content of electrolyte minerals (copper, iron, zinc) in quinoa is considered extremely high compared to any other “regular” grains.
What is quinoa?
Quinoa, like buckwheat, is a flower seed (not a cereal like wheat or rice). That is why the starch contained in quinoa has the smallest diameter among other cereals – 2-3 times smaller than buckwheat starch granules (and about 50 times smaller than potato starch granules).
In addition to its uniquely small size, the structure of quinoa starch is dominated by amylopectin with an extremely long chain of glucose – which ultimately makes the carbohydrates contained in quinoa as difficult as possible for the body to absorb (actually closer to fiber).
Any type of starch is hundreds of thousands and millions of glucose molecules connected in a complex way. Although starch is converted to glucose during digestion, the complexity of the structure (or its simplicity) provides a different glycemic index.
Calorie content and glycemic index
Quinoa is considered a low glycemic cereal, due to both its unique starch profile and high fiber content (about 4-5% by dry weight) and the presence of vegetable fats (6% by weight) in the composition.
Macronutrients per 100g:
- Calories – 399 kcal
- Proteins – 16.5 g
- Fats – 6.3 g
- Carbohydrates – 69 g of which 3.8 g are fibers
The glycemic index of quinoa is 40 – 50 units.
Why choose quinoa?
1. Gluten free
Since quinoa is not a grain, it does not contain gluten, a component of wheat protein that can cause food allergies in some people. Quinoa only looks like a cereal, but it is, in fact, the seeds of a large flower, like buckwheat.
2. Rich in quality protein
The protein content in quinoa exceeds the figures of any grain crops, approaching buckwheat and amaranth (a plant close to quinoa) – 100 g of dry grain contains 14-16 g of protein. The amino acid profile of quinoa is complete, unlike that of wheat or rice.
3. Low glycemic index
Quinoa has a low GI – a 150-gram serving of cooked quinoa has a glycemic index of 50 units. This figure is due to both the high fiber content (about 7% of dry weight) and the presence of healthy vegetable fats in the composition of cereals (about 6% of quinoa dry weight).
The low glycemic index of quinoa not only helps to prolong satiety from food but also normalizes blood sugar levels, preventing sharp bouts of hunger.
4. High content of micronutrients
100 g of dry quinoa contains 102% of the daily value of manganese, 49% magnesium, 46% phosphorus, 30% copper, 25% iron, 21% zinc, 16% potassium, and 12% selenium. These figures exceed not only wheat, which is poor in micronutrient content but also buckwheat.
5. Rich in antioxidants
Quinoa contains antioxidant flavonoids that fight free radicals. The main one is quercetin, which is also part of buckwheat and is found in red berries. It is especially abundant in red quinoa.
6. Beneficial fat profile
Quinoa contains a record amount of fat for grains – about 6% of dry weight. This has little effect on calories but has an important role as a health plus.
The composition of quinoa includes vegetable omega-3 fatty acids – about 300 mg per 100 g of dry grain. Of course, this amount is incomparable with the content of omega-3 in marine fish, but these are very good numbers for orders of magnitude greater than wheat, rice, and any other grains.
7. Quick to cook
Quinoa can be cooked in just 5 minutes – for cooking porridge for one part of the cereal, you need 2-2.5 parts of water (200-250 ml of water per 100 g of quinoa). First, bring to a boil, then cover the pan with a lid – leave on low heat for 5-6 minutes, then remove from heat and let it brew for another 3-4 minutes.
3 great recipes containing quinoa
There are many different recipes with quinoa, ranging from cereals with vegetables, chicken, or seafood, to veggie recipes in which quinoa acts as a substitute for meat.
Quinoa burger
Ingredients:
- 100 g quinoa
- 20 g oatmeal
- 2 tablespoons cornmeal
- 20 g parmesan cheese
- 1 grated carrot
- 2 eggs
- clove of garlic
- lettuce, mayonnaise, ketchup, and buns (for serving)
Boil the quinoa, then mix the cooked oatmeal with the eggs, grated cheese, grated carrots, and cornmeal. Form cutlets from the resulting mass. Heat up the pan, and fry the burgers on it. Toast the buns in the toaster, then serve the burger with lettuce, mayonnaise, and ketchup.
Quinoa with salmon in miso sauce
Ingredients:
- 200 g quinoa
- 2 salmon steaks
- a cup of chopped broccoli
- a cup of chopped green peas
- shredded carrots
- shredded zucchini
- sea kale
- 1 teaspoon miso paste
- 1 teaspoon soy sauce
- 2 tablespoons rice vinegar
Boil the quinoa, and steam the broccoli. 1 minute before readiness, add chopped green peas to the broccoli, then remove the vegetables from the double boiler or slow cooker. Fry the salmon steaks, put them on plates, and cover with foil. Mix sauce ingredients in a skillet. Divide quinoa among plates, and add vegetables and sauce.
Quinoa porridge with broccoli
Ingredients:
- 170 g quinoa
- a cup of chopped broccoli
- 2 tablespoons olive oil
- 1 teaspoon mustard
- Maple syrup or honey
- lemon juice
- garlic
- almond
- salt pepper
Steam the broccoli while boiling the quinoa in a pot. Preheat the pan and fry the chopped garlic in it, then add the almond flakes. Mix the sauce (mustard, lemon juice, and some honey). Add the quinoa to the skillet and let it soak up the sauce. Then add broccoli and stir.