Once a staple of the ancient Incas' diet, quinoa has gained popularity among health-conscious eaters. A seed native to South America, quinoa contains protein, fiber and numerous minerals. It's relatively low in fat, cholesterol-free and has a light taste and texture similar to couscous. You could eat quinoa for breakfast or add it to stir-fries, salads and countless side dishes.
Origin
Quinoa comes from the seed of the Chenopodium quinoa plant, common to Columbia, Peru, Chile, Bolivia and other South American countries, where it has been consumed for thousands of years. Spanish conquerors attributed to quinoa to what they perceived as an inferior people and discouraged quinoa cultivation. While most quinoa still comes from South America, some is grown in Colorado. A pseudo-cereal, quinoa actually has more in common with beets and spinach than grains.
Composition
Quinoa has an impressive nutritional profile. One cup has 8 g of protein, 4 g of unsaturated fat and no cholesterol. It's fiber-rich, with 5 g of dietary fiber, and loaded with minerals. One cup will supply you with plenty of manganese, iron, magnesium, copper and phosphorus. Quinoa, like turkey, also is rich in tryptophan, the precursor to serotonin.
Benefits
For vegetarians, quinoa offers a complete protein source. While beans, grains and nuts contain protein, most do not contain enough amino acids to be considered a complete protein. Even if you're not a vegetarian, quinoa would be a great addition to your diet if you're looking for protein that's lower in fat and cholesterol-free. Quinoa might be a tasty way to add more fiber to your diet.
Consumption
Quinoa has only recently gained attention outside of Latin America. You cook quinoa similar to rice, adding water, bringing it to boil and letting it simmer. Although it's not a grain, you can use quinoa in meals that typically require grains, such as Asian stir-fries and curries. It's also popular in salads, soups and as a breakfast dish. Because quinoa is texturally similar to couscous, you can add it to Middle Eastern cuisine. Higher-end grocery shops and health stores usually sell quinoa.
Warnings
Always rinse quinoa before cooking or consuming it. Harvested quinoa contains saponins, soap-like chemicals that might protect the plant from environmental dangers. Although the Environmental Protection Agency says saponins are harmless, they sometimes make quinoa taste bitter. You can use a wire mesh strainer to rinse your quinoa before you enjoy this nutritious superfood.
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