Want some Great Nutritional Facts On Quinoa, A Gluten-Free Low-Fat Grain?
Looking to add more healthy grains to your diet? Have you tried quinoa?It’s a nutritious, easy to prepare whole grain which is gluten-free and low in fat. It’s a great food for anyone, particularly vegetarians/vegans looking for foods high in protein! It also helps lower cholestrol, and is high in fibre. There are a few different types of quinoa, be sure to try a few types:
- There are two types of Quinoa now readily available:
1] Traditional Quinoa
2] Inca Red Quinoa
Quinoa also comes in these colors: orange, pink, purple and black.
Nutrition Facts For Quinoa:
According to the USDA nutrient database, 1 cup of cooked quinoa contains:
39.41 mg carbohydrates
31 mg calcium
2.76 mg iron
318 mg potassium
13 mg sodium
2.02 mg zinc
What a nutritious food, wouldn’t you agree?!
Protein in Quinoa:
One of the great benefits of quinoa is it’s high-protein content, making it a great cholesterol-free and low-fat source of protein for vegetarians and vegans.
Fat in Quinoa:
Quinoa is naturally low in fat, but as it is a seed, it does have a small amount of fat in it. One cup of cooked quinoa contains 3.4 grams of fat. For some perspective though, compared to beef, 185 grams cooked lean ground beef provides 33 grams of fat, so quinoa is pretty low in fat!
Calories in Quinoa:
Quinoa is relatively low in calories – one cup of cooked quinoa contains about 222 calories. Watch what you add to it though, as it’s in the cooking process that most of the calories and fat will be added,depending on how you prepare it. Choose simmering over frying it.
Iron, Magnesium & Fibre in Quinoa:
Quinoa is a great source of iron and fiber – qne cup of cooked quinoa (185 grams) provides 15% of the recommended daily intake of iron, and 5 grams of fiber, which is 21% the recommended amount. It is also an excellent source of Magnesium, with 118 mg per cooked cup.
How to Prepare Quinoa:
- Rinse in water. It will need to be placed in a strainer / cheesecloth and placed under running water for a few minutes. This is necessary to remove the saponins, which impart a bitter flavor to quinoa if not removed *more on this further below.
- Cook. You’ll need two parts water /stock to one part of quinoa, in a saucepan over medium heat. Simmer the quinoa for about 15 minutes or until the grain becomes see-through/translucent and the white germ forms a spiral on the outside of the quinoa grain. Similairly to pasta, try to ensure there is an al dente bite to the germ, in the same way as pasta.
- For a variation in flavor, try an alternative cooking method. If you prefer a more nutty flavor,you can fry the grains in a frying pan before cooking.
- Serve. Freshly cooked quinoa should be served immediately to retain nutritional value and great flavor.
Important Note On Preparation:
Quinoa contains saponins which are potentially toxic. These can be washed away, so be sure to wash thoroughly before use. This goes for any grain you use. Washing, soaking and fermenting grains over 1 or more days to remove anti-nutrients found in most grains is the safest route to go. Taste a quinoa seed after washing to see if it is bitter. If it is, wash or soak some more.
Hopefully you found some interesting facts & tips about quinoa! Go out and buy some and try it if you haven’t already, quinoa is a healthy addition to your family’s monthly menu-planning list!