What is quinoa?
Quinoa (pronounced keen-wah) is a pseudocereal, i.e, it is not a food grain, but the seed of a plant which can be eaten as a cereal. It is a plant native to the Andes region of South America, where it was domesticated thousands of years ago. It has long been a staple for people residing in that region, though was virtually unknown to the rest of the world.

Quinoa was regarded as sacred by the Incas. The emperor used to sow the first seeds. However, during the Spanish invasion of South America, its cultivation was banned. The cultivation resumed much later as the Spanish empire became weaker and ultimately the colonies gained independence.

Properties of Quinoa
Quinoa is the seed of a plant of the amaranth family. It is used after removing its bitter-tasting outer seed coat. Quinoa is mainly cooked like rice for consumption. It can also be eaten raw.

Quinoa is naturally gluten-free, which makes it a popular option for health enthusiasts and people allergic to gluten. It is also rich in protein, fibres, vitamins and flavonoids, which makes it more beneficial than other staple cereals than rice or wheat.

Quinoa is also a highly durable plant and can be grown in controlled environments. It can also be stored for long periods of time. World over, scientists have been working genetically modifying the plant and creating hybrids which can increase yields. NASA selected quinoa for using in its space flights and space stations, as it is long-lasting and high in essential nutrients.

Benefits of Quinoa

Rich In Protein And Anti-Oxidants
Quinoa is chock full of benefits. It is rich in proteins and contains all essential amino acids. It is also gluten-free and full of anti-oxidants. Quinoa is considered a “complete food” by many scientists.

Anti-Inflammatory Properties
Quinoa contains quercetin, which exhibits anti-inflammation properties.

Rich In Dietary Fibers
Quinoa is rich in dietary fibres, especially when taken raw.

Helps In Weight Loss
As quinoa is rich in proteins and dietary fibres. Scientific evidence shows that food containing protein and fibre cuts down carb consumption, reduces snacking, aids metabolism and reduces weight.

Helps Regulate Diabetes
Quinoa contains a high amount of dietary fibres and is low on starch and glycemic acids. This makes it good for diabetics. Eating quinoa improves insulin sensitivity and modulates the secretion of certain gut hormones.

Gluten-Free
Quinoa is gluten-free. In most cases, celiac-intolerant people use rice as a substitute for wheat. However, studies show that quinoa is a better substitute than rice in gluten-free diets. It is easily digestible, while its high protein, flavonoid and fibre content make it more nutritious than rice.

Anti-Cancer Properties
Studies indicate that quercetin in the diet prevents chemically-induced carcinogenic in white mice. Evidence also suggests that dietary intake of quercetin helps prevent lung cancer.

Rich In Iron, Zinc And Calcium
Quinoa is a good source of iron, zinc and calcium. These minerals are available in raw, boiled and roasted forms of quinoa.

How to eat Quinoa
Quinoa can be taken raw, but mostly, it is boiled and eaten like rice. The usual method is boiling one cup of quinoa in two cups of water. A single cup of raw quinoa usually yields three cups when boiled.
It can be boiled in an open or covered pot, or in a rice cooker. Check with a fork to decide required tenderness after boiling for 15 minutes. Quinoa can be used as a substitute for rice. It can be added to soups or stews to make them more filling. It can be used as a stir-fry base instead of rice. Quinoa can also be used as a substitute for pasta. It can also be used in a variety of salads.

Quinoa Flour
Quinoa can also be ground and used as flour. However, bread and baked goods made with quinoa flour are coarser, less fluffy and have a bitter aftertaste.