Quinoa also pronounced as “Keen-wah” is an old plant and hence also commonly known as an “ancient grain”. It is a seed and not a grain/cereal but it can be used as a cereal hence it is known as a pseudocereal or pseudo-grain.
About Quinoa
As per the Whole Grain Council, there are 120 different species of this superseed and are further classified into 1800 types. Commercially, they are mainly classified as White (ivory/off-white), Red, and Black Quinoa.
Scientific Name of Quinoa
Chenopodium quinoa.
Other local names
Unlike many ingredients like hurda, java apples, or carambola, quinoa doesn’t have a local name. So though vendors try to sell it as bathua, rajgira or millet, but they are different, so do not fall for that.
Taste and texture
The regular white/ivory quinoa has a mild nutty taste and is soft. The red quinoa has a medium nutty flavour, a distinct red colour, and is crunchy. Black quinoa has a distinct earthy taste, a prominent colour, and is the crunchiest of all.
Purchasing
It is available at supermarkets and online dealers, but do check the food label before purchasing.
Preparation
It is easy to prepare, as simple as making rice.
- Wash before use. Soak it at least for 10-15mins proves to be effective too.
- For 1 cup you need at least 3-4 cups of water. (The ratio of the seeds to water may vary depending on the brand and level of processing of the packaged grain.)
- It absorbs the water, doubles in size and turns translucent at the edge which indicates it is done.
- White Quinoa tastes the least time to cook while black takes the longest time.
- It can be used like rice, as a part of salads and soups. It can also be used as a breakfast cereal.
Nutritional Aspects
- Nutritionally speaking, it is considered a complete food due to its Protein Quality. It is a source of a complete protein that has all 9 essential amino acids mainly lysine. It is one of those rare plant sources that contain a complete protein.
- It also has a good protein-carbohydrate ratio.
- Though it has a low glycemic index, it still contains a relatively high amount of carbohydrates.
- It is high in fiber. Thereby giving satiety and fullness. Thus it aids in weight loss.
- It is Gluten-free and hence can be used easily by people with gluten intolerance and celiac disease.
- Rich in important sources of minerals and vitamins like magnesium, B vitamins, iron, potassium, calcium, phosphorus, and vitamin E.
- Sprouted quinoa has a higher amount of antioxidants as compared to regular grain.
- It has also been found to contain compounds like polyphenols and flavonoids including quercetin and kaempferol which are potent antioxidants with a lot of benefits.
- Research also states that it is known to have prebiotic potential. Thus aiding in improving gut flora.
Recipe: Quinoa Upma
Serves- 4-5 people
Cooking time- 40-45mins
Ingredients:
- Queens Quinoa: 1 1/2 cup ( you can use any other brand but do read the labeling before use)
- Water: 3-4 cups
- Green peas: 1 cup (boiled)
- Carrot:1/2 cup (chopped)
- Onion:1 large (finely chopped)
- Tomato:2 medium (chopped)
- Ginger: 1 tbsp (grated)
- Green Chillies: 2 ( chopped)
- Urad dal: 1.5 Tsp
- Methi seeds: 1 Tsp
- Curry leaves/ kadi patta: few
- Cumin seeds/ jeera: 1 Tsp
- Mustard seeds/ Rai: 1 Tsp
- Turmeric: 1/2 tsp
- Salt: As per taste
- Oil: 1.5 Tsp
- Pomegranate/ coriander leaves/ coconut for garnishing
Procedure
- Rinse quinoa thoroughly.
- Take a vessel and boil 3 ( up to 4 cups if you want it softer) cups of water.
- Take a wok/ nonstick kadhai. Heat oil and add in the mustard seeds. Let them crackle and then add in the cumin seeds, urad dal, and methi seeds. Saute them lightly on a low flame
- Add in chopped green chilies, curry leaves, and grated ginger. Saute them.
- Add in the finely chopped onion and saute it till it turns light pink.
- Then add in the finely chopped carrots and the boiled peas.
- Add in the quinoa and saute it lightly with the vegetables for a minute. Once done, pour in the boiling water.
- Add the chopped tomatoes and turmeric. Let it all cook on low to medium flame till it is done. Takes about 15-20 mins. Once you see the edges of the quinoa turn translucent you know it is done.
- Add in salt if required.
- Serve the warm quinoa upma with pomegranate/ coriander/ coconut for garnish with a wedge of lime.
Precaution
Allergy though rare is still possible.
