The Quinoa Revolution: A Nutrient Powerhouse for Your Plate
What is Quinoa?
In the world of nutrition, few foods stand out like quinoa (pronounced KEEN-wah). This ancient grain, native to the Andean region of South America, has been revered for centuries for its remarkable nutritional profile and culinary versatility.
But does it taste good? As chefs, our goal is to ensure that even the healthiest foods taste amazing. Quinoa has a mild, nutty flavour that pairs well with various ingredients and seasonings. Its taste is often described as slightly earthy or grassy, with a hint of sweetness. Because of its ability to absorb flavours, quinoa works beautifully in both sweet and savoury dishes.
Read on to discover the benefits of quinoa, why it deserves a place of honor in your kitchen, and how to cook it quickly and easily!
Is Quinoa Nutritious?
Quinoa is a tiny grain packed with nutrients that nourish the body and support overall well-being.
1. Quinoa is a Complete Protein Source
We remember learning about “complete proteins” in chef school—how vegetarian foods often need to be paired together to provide all nine essential amino acids (e.g., whole wheat bread & peanut butter, rice & beans). But then quinoa came along! It is a rare plant-based source of complete protein, making it an excellent option for vegetarians, vegans, or anyone looking to increase their protein intake.
2. High in Fibre for Digestive Health
Fiber is essential for digestive health, and quinoa delivers a hearty dose. A single serving provides a significant portion of your daily fibre needs, promoting satiety, regulating blood sugar levels, and supporting a healthy gut microbiome. Our Basic Quinoa Pilaf recipe is the perfect fibre-rich side dish to add to any meal.
3. Rich in Essential Nutrients
Quinoa is a nutritional powerhouse, packed with vitamins and minerals like manganese, magnesium, phosphorus, and folate. These nutrients play crucial roles in bone health, energy metabolism, and overall well-being. Magnesium, in particular, supports muscle function, regulates blood sugar, and has anti-inflammatory benefits.
4. Naturally Gluten-Free
For those with gluten intolerance or celiac disease, quinoa is a fantastic alternative to wheat-based grains. Naturally gluten-free, it allows individuals with sensitivities to enjoy its benefits worry-free.
How to Use Quinoa: From Breakfast to Dinner
One of the best aspects of quinoa is its versatility in the kitchen. Whether you’re preparing a hearty breakfast, a vibrant salad, or a comforting dinner, quinoa can elevate any dish.
1. Breakfast: Quinoa Porridge
Start your day with a nourishing bowl of quinoa porridge. Cooked with almond milk and topped with fresh fruit, nuts, and a drizzle of maple syrup or honey, it’s a wholesome option that will keep you fueled for hours. We love adding it to our Crispy Granola for extra texture and nutrition.
2. Salads: A Perfect Base
Quinoa is our go-to for salads! It adds texture, bulk, and a nutty flavor that enhances any dish. Our favorite? Greek Quinoa Salad, which combines quinoa with Greek veggies, baby spinach, feta cheese, and our homemade Red Wine Vinaigrette. We could eat this almost every day!
3. Protein-Packed Main Courses
From Stuffed Peppers to quinoa stir-fries, the possibilities are endless. Try using quinoa in Fried Rice, or toast it for a crispy crust on baked salmon. Another idea? Fold cooked quinoa into caramelized onions and mushrooms, then serve it with grilled steak for a hearty meal.
How to Cook Quinoa Perfectly
Cooking quinoa is simple, but following a few tips ensures optimal results.
1. Rinse Before Cooking
Quinoa contains a bitter compound called saponin, which can affect the taste. Rinse quinoa under cold water in a fine-mesh sieve before cooking to remove any residue.
2. Proper Quinoa-to-Water Ratio
Use a ratio of 2 parts liquid (water or broth) to 1 part quinoa. Bring the liquid to a boil, add the quinoa, then reduce the heat to a simmer, cover, and cook for about 15 minutes until the liquid is absorbed.
3. Fluff with a Fork
Once cooked, fluff quinoa with a fork to separate the grains and achieve a light, fluffy texture.
4. Try the Pasta Method
For an alternative cooking method, bring a large pot of salted water to a boil, add 1 cup of rinsed quinoa, and cook for 12-14 minutes. Drain well through a fine-mesh strainer, then spread it on a baking sheet to cool. This method results in perfectly cooked quinoa with a pleasant texture.
Why We Love the Quinoa Craze
If you don’t already have a giant bowl of quinoa salad in your fridge at all times, you will soon! Cooked quinoa keeps well—store it in an airtight container, and it will last up to five days in the fridge. Add it to salads, breakfast bowls, or even smoothies for an extra nutrition boost!
Quinoa is more than just a trendy health food—it’s a nutritional powerhouse that deserves a permanent spot in your kitchen. Join the quinoa revolution and enjoy the goodness of this ancient grain for a healthier, happier you!
Learn to Cook with Quinoa
Want to master the art of meal prep and salad-making? Join our On-Demand Cooking Class and cook along with us in our SALAD PREP CLASS!
