Quinoa, pronounced KEEN-wah, is a tasty seed of the goosefoot plant, a tall spinach-like member of the Amaranth family. It comes in red and white varieties and is a tasty addition to hot or cold dishes. It is one of the most nutritious foods on the planet with a balance of protein, carbohydrates, fats and minerals.
Quinoa is a great find for vegetarians and vegans who may be looking for more variety. It’s also gluten-free which is becoming important to more and more people who are developing an allergy to the gluten in wheat, rye and barley.
The protein content is similar to milk and is a higher percentage than any grain. Since it is high in lysine, methione and cystine, it can be combined with wheat, rice or soy, which are low in these amino acids, to make interesting dishes with a better protein content.
In a quarter-cup serving of 42 grams of white quinoa, there are 2.8 grams of fat, 31 grams of carbohydrates of which 3 grams are sugars, and 6 grams of protein. The red quinoa is almost the same—3 grams of fat and 29 grams of carbs. The fats are, of course, unsaturated and rich in omega 3 and omega 6 fats including linoleic acid. Quinoa is only 35 on the glycemic index which makes it a great food for diabetics
In their natural state quinoa seeds have a bitter saponin coating which must be removed by soaking in water for a few hours. Packaged quinoa has often been pre-soaked making this step unnecessary.
As a crunchy addition to salads, quinoa can be sprouted in two to four hours in clean water and sprinkled on. Sprouting releases enzymes that increase the vitamin content.
Quinoa was the second most important food for the Incas for six thousand years, second only to the potato and more important than maize. It was considered to be the sacred, “Mother of Grains.” The Incan king would sow the first seeds as a ritual using golden implements.
