Quinoa is the botanical name for Komosa Ryżowa, originating from the main language of the Inca Empire, currently used as the common name for this plant. Its history dates back over 5,000 years, and for most of that time, it was cultivated exclusively in South America. It is a low-maintenance plant, resistant to drought and frost. Its agricultural potential, as well as its abundance of nutritional value, influenced the decision to spread and cultivate it in areas where it was previously unknown[i].
Table of contents:
- What is quinoa?
- Nutritional value of quinoa.
- How to cook quinoa?
- Ideas for delicious dietary salads using quinoa.
- Where to buy quinoa?
- Summary.
What is quinoa?
Incan tribes attributed almost divine qualities to Quinoa – they referred to it as the mother of all grains. It was their staple food due to the various ways it could be processed. Quinoa was consumed as a cooked porridge. Furthermore, its hard seeds were ground into flour for baking bread and even used to produce a beverage similar in properties and appearance to beer. Today, its use depends on the region where it is consumed. In Europe, quinoa seeds are mainly an addition to dishes and an ingredient in salads, but we are also increasingly consuming the sprouts and young leaves of this plant. Quinoa flour is a basic ingredient in several types of bread, pasta, and cereals. In the Old Continent, quinoa gained popularity as a dietary product. It is an element of the daily nutrition of people struggling with celiac disease due to the complete absence of gluten. Quinoa is rich in amino acids, which are recommended as supplements in a vegan diet and beyond.
Nutritional value of quinoa.
The properties of quinoa have been the subject of research for several decades. Of particular note is the fact that the nutrients contained in its seeds are the most balanced compared to cereals and their derivatives. The protein content in quinoa grains is 13.6%. For comparison, rice, which we often consume, contains only 7.6% protein. The situation is slightly different regarding carbohydrates, of which quinoa has 59.7%, while rice has over 80%. The ratio of fats to other nutritional values is exceptionally good, and the content of sugars such as glucose and fructose is low enough that quinoa seeds are recommended for consumption by diabetics. Furthermore, quinoa is a source of a significant amount of vitamins E, B, and C, as well as ions such as magnesium, calcium, phosphorus, copper, potassium, zinc, and iron. The folic acid content in 100 grams of quinoa corresponds to 90% of an adult's daily requirement. Other biological compounds that quinoa possesses in fair amounts include antioxidants, phenolic compounds, and saponins[ii].
How to cook quinoa?
It is precisely because of the saponin that covers quinoa grains that we should rinse them thoroughly in water. This is a substance that imparts a bitter taste and has the ability to produce foam – which is why it is used in the production of detergents. But do not worry, saponin is also used in the pharmaceutical industry. Studies have shown that it possesses anti-inflammatory, expectorant, and even antiviral properties[iii]. An experiment was conducted confirming that the best way to get rid of this substance from quinoa grains is to rinse them in a small amount of water while stirring for a longer time. Saponin is water-soluble, and additionally, the seeds rubbing against each other causes the substance to be removed from them[iv].
Steps for preparing quinoa:
(proportions: 1 cup of quinoa to 2 cups of water, 2 cups of quinoa to 4 cups of water, etc.)
- measure out the required amount of seeds (e.g., one cup);
- pour them into a bowl and cover with a small amount of water, stirring constantly;
- discard the rinsing water;
- boil two cups of water;
- add the cleaned seeds and cook for another 12-15 minutes;
- after this time, set the quinoa aside, covered, to absorb the remaining water.
Ready!
Ideas for delicious dietary salads using quinoa.
Now that we know how to cook quinoa correctly, it's time to put it into practice. Our proposal is quinoa in three flavors. Do not be misled by the thought that salads must all taste the same. Every idea for a healthy salad is a different composition of flavors and aromas. An additional advantage is that they taste delicious in a vegetarian version.
Quinoa salad with sweet potato and kale:
Ingredients:
- red quinoa 100g
- sweet potato
- medium celeriac
- green kale - 2-3 handfuls
- dried cranberries
- thyme
Preparation:
Bake the sweet potatoes and celeriac (cut to equal size) in the oven at approx. 180°C for up to an hour; leave in the oven to cool. Then cut into thick cubes.
Cook the quinoa according to the steps above.
Next, arrange it at the bottom of a tray or salad bowl.
Separate the kale from the stems and ribs, rinse with boiling water in a sieve, and then shock in cold water. Arrange on the cooked quinoa, lightly salting with Himalayan or Kłodawska salt.
On top, place the diced sweet potato and celeriac... an orange-beige mix.
Drizzle everything with dressing:
a teaspoon of honey, a teaspoon of mustard, a clove of garlic pressed through a press, juice from half a lemon, and 4-5 tablespoons of cold-pressed oil - mix!
Sprinkle dried cranberries on top (ideally rinsed with hot water on a sieve) and dust with dried thyme.
Finger-licking good!
Quinoa and avocado salad:
Ingredients:
- a cup of dry quinoa
- 3-4 handfuls of fresh spinach
- avocado
- cherry tomatoes
- feta cheese
- red onion
- thyme
- walnuts or pecans
Preparation:
Cook the quinoa according to the instructions above. Wash, dry, and chop (or tear into smaller pieces) the spinach. Dice the avocado and Feta cheese, halve the tomatoes, and finely chop the onion.
Arrange everything on the cooled quinoa and mix! Add walnuts and drizzle everything with dressing:
a teaspoon of honey, a teaspoon of mustard, a clove of garlic pressed through a press, juice from half a lemon, 4-5 tablespoons of your favorite cold-pressed oil.
Mix and enjoy the interesting flavor! Salt and pepper can be added if necessary.
Mexican-style quinoa salad:
Ingredients:
- a cup of dry quinoa
- 1 can of black or red beans
- a few lettuce leaves
- 1 cup of corn
- 1 avocado
- 200 g cherry tomatoes
- 1/2 red onion
- hot chili flakes
- fresh cilantro
- 2 limes
- favorite cold-pressed oil, e.g., flaxseed oil
Preparation:
Cook the quinoa according to the previously given instructions. Then mix with a tablespoon of oil, a tablespoon of lime juice, and chopped cilantro.
Drain the canned beans.
Arrange chopped lettuce at the bottom of a tray or bowl, then place the quinoa, beans, corn, and peeled and chopped avocado on top (you can sprinkle it with lime juice to prevent browning). Add halved cherry tomatoes, thinly sliced red onion, and chili flakes (without seeds).
Drizzle the whole thing with dressing: 2 tablespoons of oil, 1 tablespoon of lime juice, salt, and pepper.
Decorate with cilantro and add a wedge of lime.
Mix all ingredients before eating.
Where to buy quinoa?
In the offers of most health food stores, you should find quinoa as well as products like quinoa flour or cereals produced from it. Such food is increasingly being brought to supermarkets. Many have specially designated zones where you can find gluten-free products or products intended for diabetics. However, the fastest way to obtain quinoa, as well as many other natural products, is through online purchase. This allows you to compare products and choose the one that meets your requirements without any unnecessary rush.
SUMMARY:
Changing nutritional trends and the desire for a healthy lifestyle have popularized the use of quinoa as part of a daily diet. It is often compared to cereals as a healthier and more valuable (in terms of nutrient content) alternative. Its slightly sweet taste allows it to be used not only in desserts and salads but also as a replacement for rice or groats in main courses. We hope our three suggestions for using quinoa in salads appeal to you. It is a nutritious meal for any time of day without using animal products. If you haven't had the chance to try quinoa yet, it's high time to change that!
[i] K.Gęsiński, G.Gozdecka, Wpływ procesu wymywania na eliminację saponin z powierzchni nasion komosy ryżowej, Inżynieria i Aparatura Chemiczna 50, no. 2, pp. 28-29 (2011).
[ii] M.Sułkowski, U. Gawlik-Dziki, J. Czyż, Komosa ryżowa – słabo znane pseudozboże o kosmicznych właściwościach, Kosmos – problemy nauk biologicznych 60, no. 3-4, pp. 475-478 (2011).
[iii] Ł. Sędek, M. Michalik, Nowe badania nad saponinami ujawniają ich liczne lecznicze właściwości, Kosmos – problemy nauk biologicznych 54, no. 4, pp. 345-348 (2005).
[iv] K.Gęsiński, G.Gozdecka, Wpływ procesu wymywania na eliminację saponin z powierzchni nasion komosy ryżowej, Inżynieria i Aparatura Chemiczna 50, no. 2, p. 29 (2011).
