Quinoa, or quinoa or Peruvian rice, is an increasingly popular and widely used culinary product. It tastes interesting, goes with almost everything, is dietetic and nutritious – if you have not yet discovered the advantages of quinoa, it is high time to reach for it!
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Quinoa – properties
The appearance of quinoa is reminiscent of groats, but unlike many other types of groats it is not derived from the seeds of cereal plants (e.g. barley, wheat or millet). It is counted among the amaranthaceae plants – the same family that produces the vegetables we know so well – beetroot and spinach.
In addition to its excellent taste with noticeable nutty chords,Quinoa stands out for something else – it is extremely nutritious. It is a rich source of protein, which is why it is an important link in the diet of many vegetarians and vegans, as well as people following diets with an increased amount of protein. What is more interesting, the protein in quinoa is complete and contains the whole set of essential amino acids (those not produced by the human body and must be supplemented through food).
Another advantage of quinoa is the wide range of vitamins and minerals that we find in it. These are: B vitamins (thiamin, vitamin B6, riboflavin, folic acid, niacin), vitamin A, vitamin E, iron, magnesium, potassium, zinc, calcium, phosphorus, sodium.
Quinoa also contains unsaturated fatty acids valuable to our cardiovascular system, and antioxidants that protect us against cancer and aging of the body. quinoa grains also contain dietary fiber, which helps regulate digestion and promotes slim figure.
Quinoa in the daily diet
We can add it to practically everything, starting with dinner dishes, through salads, to desserts. We can also use it for pancakes, chops, burgers, stuffing and sandwich pastes. Quinoa can also be an ingredient of smoothies, oatmeal, puddings.
Quinoa – how to cook and where to buy it?
When it comes to cooking quinoa, it is very quick and easy. We proceed in the same way as we would cook rice or groats, with a small difference that we first place the grains in a sieve and rinse them thoroughly several times. In this way we get rid of the bitter taste.
Pour water into the pot. There should be about twice as much water as quinoa (e.g. two cups of water for every cup of quinoa). Salt the water, throw in the beans. Cook quinoa for about 15-20 minutes over low heat, until the water is absorbed.
Quinoa – recipes
Quinoa is distinguished by its unusual taste, it goes well with most of the products that make up our daily dishes, in addition, it satisfies hunger well. Here are some sample recipes with quinoa which are worth using:
Salad with quinoa, tuna and greens
Salad with quinoa, tuna and greens is a great way to make a dietary, yet filling and healthy meal.
- a glass of cooked quinoa
- canned tuna in its own sauce
- handful of cherry tomatoes
- a handful of green olives
- handful of radishes
- Mixed salad and leaves (e.g. fresh spinach, basil, rocket, iceberg and oak leaf lettuce, parsley)
- red pepper
- dressing made of olive oil, wine vinegar, honey
Combine the cooked quinoa with the tuna, halved tomatoes and olives, quartered radishes, greens and diced peppers. Add the sauce, season with salt and pepper and mix.
Spicy quinoa with vegetables and turkey
An idea for a nutritious, tasty, distinctive in taste, and at the same time quick and easy to prepare dinner? Quinoa with vegetables and turkey breast fillet as a one-pot dish.
- 1.5 cups cooked quinoa
- approx. 300 g turkey breast fillet
- 2 tins of tomatoes in marinade
- 1 pepper
- 1 courgette
- Ready mix of frozen vegetables
- tin of string beans
- 2 cloves of garlic
- chives and parsley
- Herbs de Provence, curry, chilli pepper, ground sweet paprika
Cook frozen vegetables until soft, set aside. Cut the meat into cubes and fry with herbs, put aside. Dice peppers, fry slightly, put aside. Cut courgettes into cubes. Pour tomatoes with marinade into a large pot, add fried meat, peppers, zucchini, vegetable mixture and green beans. Cook for about 15 minutes, add cooked quinoa and pressed garlic, cook for another 10 minutes.
At the end add chopped chives or parsley, cook for 5 minutes. Season the dish with herbes de Provence, sweet paprika, chili, curry and salt.
See also: Amaranth