Super Food - Quinoa
This super food is classified as a whole grain and is naturally gluten-free. It is an ancient grain pronounced as (KEEN-wah) that’s gaining popularity in the modern diet. It’s high in both protein and fiber, Often referred to as the super grain, and one of the few plant foods that contain sufficient amounts of all nine essential amino acids.
Quinoa Vs Rice
One half cup of quinoa has 14 grams of protein and 6 grams of fiber. Quinoa is a tiny grain that cooks up like rice and has a mild, nutty flavor and a light, fluffy texture similar to couscous.
Is Quinoa Good for diabeticsQuinoa has a glycemic index of around 53, meaning it won’t cause as dramatic a spike in blood sugar. This is because it contains fiber and protein, both of which slow the digestion process.
Most grains don’t have all the amino acids needed to make a protein. However, quinoa contains all the essential amino acids, making it a complete protein.
The dietary fiber content in quinoa is also higher than the content for many other grains. This means that quinoa can be particularly beneficial for people with diabetes, since fiber and protein are considered important for keeping blood sugar under control.
Managing total carbohydrate intake per meal is very important for blood sugar regulation. One cup (189 grams) of cooked quinoa contains about 40 grams of carbohydrates
How to cook quinoa
The basic ratio to cook quinoa is one-part dry quinoa to two-parts liquid -- just like rice.
Makes three cups cooked quinoa.
- 1 cup uncooked quinoa
- 2 cups water
- Rinse quinoa in a sieve under water.
- Place the quinoa and water in a saucepan and bring to the boil.
- Reduce heat to low. Cover with lid and simmer until most of the liquid has been absorbed -- between 12-15 minutes. Remove from heat, fluff the quinoa with a fork to separate the grains, and serve.
Note: you can toast the quinoa in a pan prior to cooking to add another layer of flavour or cook the quinoa in vegetable stock instead of water.
How to Consume
Quinoa is an extremely versatile ingredient and can be used in a variety of savoury and sweet dishes. If you're ever confused about where to use quinoa, simply use it in place of rice.
Here are five ways to use quinoa:
1. Add quinoa to salads
2. Make breakfast porridge
3. Make burger patties
4. Add quinoa to stews and soups
5. Add to stuffed capsicums
You can find it in our Super Foods collection or Pulses and Seeds collection.