Quinoa or Quinoa: how to use it in recipes and its properties and benefits

Quinoa or quinoa , Chenopodium quinoa wild (“mother cereal” in Quechua) was already the staple food for the Incas, who took advantage of both the stems, the leaves and the seeds of the quinoa plant.

It is one of the most consumed grains today in the Andes, where recipes with quinoa are common. The consumption and cultivation of these seeds has spread to many other parts of the world due to their popularity for being so healthy.

What is quinoa?

It is a pseudocereal very rich in nutrients, since it contains all the essential amino acids, vitamins, fiber, minerals, beneficial fats and phytochemicals.

Quinoa is not a cereal, therefore it does not contain gluten, a very important fact for people with gluten sensitivity or who wish to avoid it.

Although white quinoa seed is easier to find, there are also red quinoa and black quinoa.

It is an easily digestible food that combines very well in practically any cooking recipe.

In this post you will see how to use quinoa in cooking recipes. what is the nutritional value of quinoa seeds and its benefits and properties.


How to use quinoa in cooking recipes?

Quinoa has a mild flavor, making it possible to include it in many different dishes.

If you’ve ever wondered how to cook quinoa, don’t worry. It is very easy to use this pseudocereal. We can use quinoa in cooking recipes just like we cook other cereals .

For example, it is cooked in a ratio of 3 measures of water or broth to 1 measure of quinoa seeds. Of course, before it is advisable to rinse the quinoa well with water to remove a resin that covers these seeds.

It only takes about 15 minutes to get this grain ready if we cook it over medium heat.

You can even use it to make this quinoa drink or milk recipe .

These seeds can be included in as many recipes as you can think of:

  • In sweet recipes such as puddings, cakes, cakes, custards, cupcakes, brownies, cookies or cakes.
  • In savory recipes such as stuffed pumpkin, sushi, stews and stews, soups, stuffed zucchini, purees, sautéed vegetables, risotto, stuffed peppers, use it as an accompaniment to chicken and other meats and fish.

Check out another example of how to make quinoa with this quinoa salad recipe . This dish comes out delicious and is easy to make.

Another way to use quinoa is to roast the seeds, grind them and make quinoa flour that you can use in desserts and sweets, to make breads, thicken sauces, etc.

Quinoa is not only beneficial for our health, but also its colorful varieties give us this beautiful image


Nutritional properties of Quinoa or Quinoa

On a nutritional level, quinoa is more complete than cereals such as rice, oats, barley, wheat or corn.

The nutritional value of quinoa is really excellent:

  • It has macronutrients such as carbohydrates (66%), protein (18%), and fat (16%) with omega 3 and omega 6 essential fatty acids.
  • These seeds provide us with micronutrients such as the B complex vitamins (B3, B2, B1, B6 and B9), vitamin E, A and minerals such as potassium, phosphorus, magnesium, calcium, sodium, iron, manganese, copper, zinc and selenium.
  • For every 100 grams of grain 8 are fiber.

Quinoa provides approximately 300 kcal per 100 grams.

  • It contains proteins of high biological value including all amino acids, including the essential ones. They are essential to produce cells, tissues and organs, in addition to intervening in practically all the processes that take place in our body.
  • Fiber, which not only favors intestinal transit, but also favors the development of beneficial bacterial flora and helps prevent the appearance of colon cancer
  • It is also an excellent source of energy during all stages of life and for athletes.
  • As if this were not enough, quinoa also contains two phytoestrogens: daidzein and cenisteine ​​that help prevent osteoporosis, stimulate blood circulation, promote the proper functioning of metabolism and are very beneficial during the menopause stage.

White, black and red quinoa grains


Including quinoa in our diet is very beneficial for….

  • Prevent osteoporosis
  • Avoid malnutrition
  • Detoxify and remineralize the body
  • Diabetics, as quinoa has a low glycemic index
  • Prevent and improve hypertension
  • Prevent cancer
  • Promote healthy development for children
  • Maintain a healthy digestive system
  • Heart disease
  • Improve the immune system
  • Lose weight, since quinoa is satiating.
  • Depression
  • Avoid and improve stomach ulcers
  • Bowel problems
  • Skin conditions
  • Prevent and fight Infections
  • Maintain a healthy liver
  • The stages of tiredness, fatigue and stress
  • Constipation
  • Symptoms of menopause
  • Delicate stomach

And now that you know the properties of quinoa and what quinoa is good for, what are you waiting for to include it in your diet?

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