Quinoa has recently become a popular ingredient among restaurants and at-home chefs alike. Have you ever found yourself wondering where quinoa’s popularity even stemmed from in the first place?
The “superfood” has taken the nation by storm and health-conscious folks can’t quit raving about its benefits.
But what is quinoa? Where does it come from? And why is it considered so beneficial to my overall nutrition?
Here are ten things you need to know:
1. Its popularity in the United States has skyrocketed in recent years, but it’s hardly new. Native to the Andes Mountain regions of Bolivia, Colombia, Ecuador and Peru, it was called the mother of all grains by the ancient Incas. Today, many are calling it a “supergrain” (though technically, it’s a seed).
2. Quinoa is pronounced “keen-wah.”
3. It has a dense concentration of nutrients, and is a particularly good source of protein, carbohydrates, B vitamins, calcium, iron, potassium and folate, among other nutrients.
“It’s similar to couscous, but has a lot more nutrition,” said Karah Stanley, outpatient dietitian for St. Elizabeth Healthcare. Unlike couscous, quinoa is also gluten-free.
4. Quinoa is considered a “complete” protein in that it has all the required amino acids for humans’ dietary needs. (There are 20 amino acids, nine of which the body cannot make itself.)
“It’s similar in that respect to what you would find in a meat,” Stanley said. “That makes it especially good for vegetarians, people who might not find all the good amino acids in a plant-based diet.”
5. It is also rich in fiber. One cup of quinoa has 21 percent of your recommended daily intake of protein, even more than a similar serving of brown rice.
“It cooks quickly, too, faster than brown rice,” Stanley said. You can prepare quinoa in about 20 minutes, or less.
6. If 20 minutes a night stretches your meal-preparation time, consider cooking one day and freezing the rest. “It freezes very well,” Stanley said.
7. You’ll like the taste. Quinoa is slightly nutty and not unlike brown rice. “It’s good a good flavor,” Stanley said.
Her tip: Make sure to rinse quinoa in water before preparing to eliminate any bitterness.
8. It’s gluten-free, as is plain rice.
9. Sprinkling some on your salad will give your leaves some starch and body. She’s seen it used in omelets and pancakes, even veggie burgers.
10. Some people can be intimidated at first by quinoa, Stanley said. “It doesn’t have to be scary,” she said. Try it first as a simple side dish with olive oil and herbs. “It’s very easy to incorporate it,” she said.
