Quinoa
Quinoa is a pseudocereal originating from the Andes, considered a superfood for its high protein content. It cooks quickly and has a mild flavor, versatile for salads, bowls, and side dishes.
⏱️ Cooking Time: 15 minutes
🥘 Ingredients
- 1 cup quinoa
- 2 cups water
- 1 teaspoon salt
- 1 tablespoon olive oil (optional)
- 1 clove garlic (optional)
👨🍳 How to Make
- 1
Rinse quinoa under running water using a fine mesh strainer to remove saponins (bitter taste).
- 2
If desired, heat olive oil and lightly brown garlic.
- 3
Add rinsed quinoa and stir for 30 seconds.
- 4
Add water and salt.
- 5
When it boils, reduce to low heat and cover.
- 6
Cook for 12-15 minutes until water is absorbed and the grain sprouts its "tail".
- 7
Turn off heat and let rest covered for 5 minutes.
- 8
Fluff with a fork before serving.
🔄 Cooking Variations
| Method | Time | Description | |
|---|---|---|---|
| Cold quinoa salad | 15 min | Cook normally, cool down and mix with diced vegetables, olive oil, and lemon. | |
| Microwave quinoa | 8 min | Mix quinoa and water in a microwave-safe container. Cook 5 min on high, rest 3 min. |
💡 Tips
- ✦ Rinsing is essential to remove saponins that cause a bitter taste.
- ✦ Quinoa is done when the grain becomes translucent and the germ separates (forming a tail).
- ✦ It can replace rice in any recipe.
- ✦ The ratio is 1 cup quinoa to 2 cups water.
🧠 Did You Know?
Quinoa was cultivated by the Incas over 5,000 years ago and was called the "golden grain".
NASA considers quinoa an ideal food for space travel due to its high nutritional value.
Quinoa contains all 9 essential amino acids, making it a complete protein - rare among plant foods.
🥗 Nutrition Info
A 100g serving of cooked quinoa contains about 120 kcal, 21g of carbohydrates, 4.4g of protein, and 2.8g of fiber. It is one of the few plant-based sources of complete protein.