Quinoa is a grain that has been cultivated in the Andes by the Incas for centuries. This grain can be served as a side dish instead of rice or potatoes or you can add it to soups. You can also prepare a cold salad using quinoa as a foundation ingredient or you can serve it hot for breakfast, served with plain yogurt, a diced apple and cinnamon.
Carbohydrate Content
A serving of 1/2 cup of cooked quinoa provides a total of 19.7 g of total carbohydrates and 1 cup of cooked quinoa contains 39.4 g of total carbohydrates. If you prefer measuring your quinoa before cooking, 1/4 cup of dry quinoa contains 27.3 g of carbohydrates and 1/2 cup of dry quinoa contains 54.5 g of total carbohydrates. The carbohydrates in quinoa have a low glycemic index of 53, which means the carbohydrates are digested more slowly. Low glycemic index foods, such as quinoa, can help you lose weight more easily and improve your blood sugar and cholesterol levels at the same time.
Fiber Content
Quinoa is a good source of fiber, with 2.6 g of fiber per 1/2-cup serving and 5.2 g of fiber in a 1-cup serving, cooked. For uncooked quinoa, a serving of 1/4 cup provides 3.0 g of fiber and 1/2 cup of dry quinoa contains 6.0 g of dietary fiber. The recommended fiber intake is 25 to 38 g of fiber a day for adults.
Nutrition Facts
A serving of 1/2 cup of cooked quinoa provides 111 calories, 4.1 g of protein and 1.8 g of fat and a serving of 1 cup provides 222 calories, 8.2 g of protein and 3.6 g of fat. Dry quinoa contains 156 calories, 6.0 g of protein and 2.6 g of fat per 1/4 cup serving. Quinoa is higher in protein compared to other grains.
Gluten-Free
Quinoa is gluten-free and is suitable for people diagnosed with celiac disease. Gluten is a protein mainly found in wheat, but also in other grains such as barley, rye and oats, that can damage the gastrointestinal tract of people sensible to this protein. Quinoa makes a healthy gluten-free alternative to gluten-containing grains.
Before Using
Quinoa is naturally coated with saponins, a soapy substance that can irritate your intestines. Rinse your quinoa thoroughly until there is no more foam forming before cooking it.
Cooking
To cook quinoa, use 2 parts water for 1 part dry quinoa. Put it in a saucepan, bring water to a boil and simmer for 12 to 15 minutes or until the water is absorbed. Add seasonings to taste and use in your recipes.
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