What is quinoa? Quinoa is a grain-like seed that is cultivated primarily for its edible seeds. It is native to the Andean region of South America and has been a staple food for thousands of years. Quinoa is often categorized as a pseudocereal, similar to amaranth and buckwheat.
In culinary uses, quinoa is versatile and can be used in salads, soups, and grain bowls. It can be served as a side dish or a base for various dishes. There are different types of quinoa, including white, red, and black, each offering a slightly different flavor and texture.
Quinoa nutrition is notable as it is high in protein compared to other grains, providing all nine essential amino acids, making it a complete protein source. Additionally, it contains dietary fiber, vitamins, and minerals, including magnesium, phosphorus, and iron.
To cook quinoa, rinse the seeds under cold water to remove any bitterness before boiling them in a pot with a 2:1 water-to-quinoa ratio. Cook for about 15-20 minutes until the seeds become translucent and the germ separates. For storage, cooked quinoa can be kept in the refrigerator for about 5 days and can be frozen for longer preservation.
| Energy | |
| Calories 120kcal | 6% |
| Protein | |
| Protein 4.40g | 3% |
| Carbohydrates | |
| Carbohydrates 22g | 6% |
| Fiber 2.80g | 7% |
| Sugar 0.87g | 1% |
| Fat | |
| Fat 1.92g | 2% |
| Saturated 0.23g | 1% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 0.00ug | 0% |
| Choline 24mg | 4% |
| Vitamin B1 0.11mg | 9% |
| Vitamin B2 0.11mg | 8% |
| Vitamin B3 0.41mg | 3% |
| Vitamin B6 0.12mg | 7% |
| Vitamin B9 40ug | 10% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 0.00mg | 0% |
| Vitamin E 0.63mg | 4% |
| Vitamin K 0.00ug | 0% |
| Minerals | |
| Calcium, Ca 16mg | 1% |
| Copper, Cu 0.19mg | 21% |
| Iron, Fe 1.49mg | 14% |
| Magnesium, Mg 66mg | 15% |
| Phosphorus, P 150mg | 12% |
| Potassium, K 170mg | 5% |
| Selenium, Se 2.80ug | 5% |
| Sodium, Na 7mg | 0% |
| Zinc, Zn 1.09mg | 10% |
| Water | |
| Water 70g | - |
| * Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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