With twice the protein content of rice or barley, quinoa is also a very good source of calcium, magnesium and manganese. It also possesses good levels of several B vitamins, vitamin E and dietary fibre.
Cooked quinoa seeds become fluffy and creamy, yet maintains a slight crunch. It has a delicate and subtly nutty flavor, versatile for breakfast (as a cereal), lunch (as a salad) or dinner (as a side).
Quinoa is among the least allergenic of all the grains, making it a fantastic wheat-free choice. Like buckwheat, quinoa has an excellent amino acid profile, as it contains all nine essential amino acids making it a complete-protein source. Quinoa is therefore an excellent choice for vegans who may struggle to get enough protein in their diets.
A 100g serving of quinoa provides:
368 CALORIES 14G PROTEIN 6G FAT 64G CARBOHYDRATE 7G FIBRE
To cook quinoa:
Place quinoa in a saucepan doubling the amount of water on it.
So If you are cooking 1/2 cup of raw quinoa add 1 cup of water. For 1 cup of quinoa add 2 cups of water.
Bring it to the boil. Once boiling add a chicken or vegetable stock cube. Put a lid on it bring heat to the lowest setting and cook for 10-15 minutes or until water has evaporated. If you over cook it it can become mushy so be careful not to over do it!
After the quinoa is cooked, you can get really creative and cook many dishes from it. There is hundreds of complicated quinoa dishes but if you follow me for a while I like really simple recipes that are cheap, very high in nutrition, and most importantly quick to make.
So I usually just mix the quinoa grains with protein and veggies. I love using chickpeas as my source of protein as it compliments very well with quinoa.
Resulting with some dishes like this:
I always use different vegetables (whichever I have at home) sometimes I use broccoli, peppers, mushrooms, carrots and onions. The dish above has spinach, carrot, peppers and sweet potato.
Simply sauté the vegetables of choice on some olive oil until they are soft (veggies like broccoli and sweet potato I always part boil otherwise they take ages to soften on the saucepan). Add 1 can of chickpeas (drained)
For the sauce:
Juice of 1 lemon
1 teaspoon of turmeric
1 tablespoon of honey
handful of parsley
Sea Salt & Pepper
Add the sauce into the sauce pan, mix well then combine with the quinoa and enjoy!