According to the USDA, quinoa has been traditionally used in the South American diet. Quinoa is a protein-rich seed used in recipes as a grain. It has a nutty flavor and a high amino acid content. Known for its fluffy and crunchy texture, quinoa can replace couscous and/or whole grains in lunch and dinner recipes. Due to its high nutritional value, you can use quinoa to replace white grains if you are trying to meet dietary goals.
Complete Protein
Quinoa is one of the few vegetarian foods that provides all the essential amino acids. One cup of quinoa has 5 1/2 g of protein. Quinoa is a good dietary choice for vegetarians and vegans who do not eat animal products. It has nine amino acids, including lysine, which helps with body tissue repair.
Vitamins and Minerals
Quinoa is a nutrient-dense grain. One cup of cooked quinoa has only 155 calories and 3 g of fat. According to the World's Healthiest Foods, a serving of quinoa supplies the body with magnesium, iron, copper and phosphorus. Quinoa also has vitamin B2. Quinoa is a good grain substitute for those with gluten or nut allergies. The vitamins and minerals found within quinoa may help treat migraines, control diabetes and decrease the risk of heart disease.
Antioxidants
Quinoa supplies the body with superoxide dismutase. This antioxidant helps fight oxidative damage caused by the release of free radicals in the body. Antioxidants protect and preserve your cell mitochondria and red blood cells. The antioxidants work with manganese and copper to help prevent cell damage and disease.
Fiber
Quinoa is considered a complex carbohydrate and provides the body with daily fiber. One cup of quinoa provides 30 g carbohydrates and 3 g dietary fiber. Quinoa contains soluble and insoluble fiber. Fiber is necessary to keep the gastrointestinal tract working properly and can help prevent constipation. It decreases the amount of food you eat by allowing your body to feel full after a smaller meal. Fiber may also decrease your risk of heart disease and increase weight loss.
Uses
You can prepare quinoa by cooking it with 1 1/2 cups of water. The Mayo Clinic recommends substituting quinoa for rice in salads or casseroles. The USDA suggests using quinoa in place of couscous, bulgar or pasta. You can also use quinoa in stir fry recipes or soups.
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