Cooking with Quinoa
There are many different pronunciations of quinoa floating around, but there is indeed a correct way! Let’s all say it together “KEEN-wah“. Now that we have mastered the pronunciation of the grain, let’s tackle the questions: what is quinoa and how do you cook with quinoa?
What is quinoa?
Quinoa is a pseudograin that is packed with all the nutrients necessary to be considered a complete protein, which means ALL the amino acids are found in the seed. The term “pseudograin” means that quinoa is eaten like a typical grain & has a similar nutrient profile to other grains. However, the superfood is actually in the same family as spinach and beets.
Quinoa is also known for its high protein content compared to other grains. According to the 2015 Dietary Guidelines and the U.S. Healthy Eating Patterns, a person eating at a 2,000 calorie level is recommended 5 1/2 ounce equivalents of protein per day. Since a healthy eating pattern includes a variety of protein foods, quinoa is an excellent protein option to help achieve these recommendations. Plus, quinoa is a fantastic vegetarian and gluten-free alternative!
*For additional calorie level & healthy eating pattern recommendations, refer to the USDA Dietary Guidelines.
How do you cook quinoa?
If you have ever been told that you must rinse quinoa before using it, then you have been told correctly! The tiny seeds are covered with a bitter coating known as saponins. The saponins are critical to the growing process because it protects the seeds from insects. Thus, quinoa does not require a chemical pesticide due to the natural saponins that are produced by the grain. Once the pseudograin has been rinsed, you cook quinoa in a 1 to 2 ratio, which means 1 part grain to 2 parts liquid. For example, you would cook 1 cup of quinoa in 2 cups of liquid. Quinoa can be cooked in a rice cooker or on the stovetop!
What do you eat with quinoa?
The nutrient packed pseudograin is the ultimate ingredient for all your dishes! There are 120 different varieties of the seed, but the most common types are the white, red or black quinoa. Whether you are looking to serve quinoa for breakfast, lunch or dinner, there is a recipe waiting for you! Check out these quick & easy recipes that incorporate quinoa.
Expand your plate & incorporate quinoa into your meals! It is time to reap the numerous benefits of this superfood! Have a delicious quinoa recipe? Share it in the comments below to encourage others to try quinoa!