Cooking quinoa correctly: algorithm of actions and 7 healthy recipes

Maria Kursakova

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Inca gold, an affordable superfood, grains with a delicious sweet taste and nutty notes... Quinoa is all about it.

And here you will find absolutely everything you wanted to know about her:

• how is it useful?
• what color and what is best suited for,
• how to choose
• how to properly prepare and store
• and what to combine with.

How to choose quinoa

1. I recommend taking a pack of quinoa from the back of the shelf - the grains are stored there more correctly, since they are not exposed to bright store light. And the production date will most likely be fresher.
2. In appearance, the grains should be bright, pure color. Dull quinoa was either stored incorrectly or had already been sitting for a long time.
3. And, of course, if possible, listen to the aroma. I don’t recommend taking quinoa that has a musty, greasy, rancid smell that makes your nose itch. This is the most important evidence that the grains have spoiled and already contain toxins. Fresh quinoa either has no smell at all or has a pleasant sweetish aroma.

Rainbow Quinoa Salad

• 1 cup quinoa
• 2 cups vegetable broth
• 1 cup corn
• 2 carrots, grated
• 1 cup cherry tomatoes, halved
• 1 cup red cabbage, shredded
• 1 cup broccoli florets
• ¼ cup olive oil
• 3 tablespoons white wine vinegar
• 1 teaspoon Dijon mustard
• 1 teaspoon honey
• salt and pepper

Preparation:

1. Before cooking, quinoa should be thoroughly washed.
2. Combine quinoa and vegetable broth in a saucepan. Bring to a boil.
3. Reduce heat to low, cover and simmer for 15 minutes.
4. Turn off the heat and let the quinoa sit for 5-10 minutes.
5. Let the quinoa cool completely.
6. In a large bowl, toss cooled quinoa with corn, carrots, cherry tomatoes, red cabbage and broccoli florets.
7. In a small bowl, whisk together the olive oil, white wine vinegar, Dijon mustard, honey, salt and pepper.
8. Pour dressing over salad and toss to coat.

The salad is ready, bon appetit!

Why quinoa needs to be rinsed before cooking?

Before cooking quinoa, I recommend rinsing it thoroughly. The fact is that on the surface of the grains there are substances called saponins. They are completely natural and naturally protect quinoa from insects, birds and fungi. But for us they have 2 huge disadvantages:

• gives quinoa a bitter taste
• create “soapy” foam, it’s not for nothing that their name comes from the Latin sapo - “soap”
• are not friendly to our body - they irritate the gastrointestinal tract and are toxic in large quantities

Fortunately for us, saponins are found only on the surface of the grains. You can get rid of them in 2 ways:

1. The fastest and easiest. Pour the quinoa into a fine sieve and rinse for 3-5 minutes under running water, stirring occasionally. You can wash the grains in a saucepan, but in this case, “leakage” of grains is inevitable. If you choose this option, I recommend changing the water at least 5 times, optimally 7.
2. Soak the quinoa for 3-4 hours in cold water and then rinse well under running water.

Chinese fried quinoa

How to cook delicious quinoa recipe “Chinese style”

Ingredients:

• 2-3 cups cooked quinoa
• 1 onion chopped
• 1 clove garlic, finely chopped
• 2 carrots, peeled and chopped
• ½ cup frozen green peas
• 2 eggs (beat or stir)
• 1 tbsp. l. soy sauce
• 1 tsp. Sriracha sauce
• 2 green onions, chopped

Preparation

1. Heat the oil in a deep frying pan, add the onion, saute the onion for about 3 minutes, add the garlic, cook for about 1 more minute, then add the prepared vegetables, cook until they are almost ready.
2. Move the finished vegetables to one side of the pan, and on the opposite side prepare scrambled eggs from beaten eggs.
3. Mix the scrambled eggs with vegetables, add quinoa, soy sauce, Sriracha sauce, stir, cook for another 3 minutes.
4. At the end of the prepared dish, sprinkle with chopped green onions.

How and for how long should you store cooked quinoa?

I do not recommend leaving cooked quinoa at room temperature, because pathogens quickly begin to develop in it.

The grains are stored in the refrigerator in an airtight container for quite a long time - from 3 to 5 days. The main thing is that if there is any water left during cooking, drain it completely.

Finished quinoa freezes well. To do this, cool the kernels completely and place them either in an airtight container or a plastic zip-top bag, releasing all the air and spreading the quinoa in an even layer. And then put it in the freezer. This way quinoa can be stored for up to 2 months. Before use, simply transfer the container or bag to the refrigerator to allow the beans to defrost properly.

Tabbouleh (quinoa salad)

• 1 cup quinoa
• 2 cups vegetable broth
• 2 cloves garlic, minced
• 1 English cucumber, diced
• 2 tomatoes, diced
• ¼ cup white onion
• fresh parsley
• fresh mint
• ¼ cup olive oil
• 1 lemon
• salt and pepper

Preparation:

1. In a medium saucepan, combine quinoa and vegetable broth. Bring to a boil.
2. Reduce heat to low, cover and simmer for 15 minutes.
3. Turn off the heat and let the quinoa sit for 5-10 minutes.
4. Let the quinoa cool completely.
5. In a large bowl, toss cooled quinoa with cucumber, tomato, white onion, parsley and mint.
6. Season with olive oil, lemon juice, salt and pepper.

Store the salad in the refrigerator for no more than 4-5 days.

Substituting Ingredients

You can diversify the usual side dish of buckwheat and rice by mixing them in equal parts with quinoa. The cooking time for these cereals is approximately the same. Quinoa can also be replaced by couscous and bulgur.

If you cook quinoa not in water, but in milk - cow's or coconut, you will get a viscous milk porridge for breakfast. It is served with honey, nuts and fruits.

Now you know how to properly cook quinoa as a side dish, and you can diversify your diet with a tasty and healthy product. This nutritious dish will no longer be something exotic for you.

Bowl of quinoa, chicken and avocado cream

Each bowl should have a combination of crunchy and creamy textures and unique flavors. Crispy corn chips and toasted pumpkin seeds pair perfectly with avocado cream and hearty quinoa in this Mexican-inspired bowl. You can cook a lot of quinoa in advance, store in the freezer in freezer bags for up to 1 month, and reheat as needed. Keeping these in the freezer will help you spend less time in the kitchen when you have a lot of other things to do.

Recipe:

Bowl of quinoa, chicken and avocado cream

Quinoa grains - beneficial properties

When studying the quinoa product, the benefits are the first thing that attracts you to it upon initial acquaintance. Cereals contain the lion's share of the most valuable elements and unique vitamins. The quantitative and qualitative composition of the latter is an order of magnitude higher than that of other similar products, which is the best motivation for including quinoa in your diet.

1. In addition to vitamins, quinoa is rich in fiber, vegetable protein, carbohydrates, various amino acids, and folic acid.
2. The product is almost completely absorbed by the body and does not contain gluten, which will be of particular interest to allergy sufferers.
3. Consumption of quinoa is indicated for arthritis, heart and vascular diseases, diabetes, and neuroses.
4. Substances contained in quinoa prevent the growth of cancer cells and help cleanse the body of toxins, waste, and bad cholesterol.

What are the benefits of quinoa

The reason for the popularity of cereals is the presence of a number of nutrients that provide the body with useful microelements. Quinoa is a valuable source of plant-based protein and is therefore recommended for vegetarians. Cereals, rich in easily digestible protein, make up for the lack of animal protein in your body.

If you are actively involved in sports, also include quinoa in your menu; it is often consumed by professional athletes during periods of active muscle growth. Also, this cereal is often used in diet menus for weight loss, due to its fiber content, which normalizes metabolism.

The composition of the grain includes:

• protein, in large quantities;
• carbohydrates;
• healthy fats;
• whole vitamin B complex (B1, B2, B3, B6, B9);
• vitamin A and E
• beneficial minerals: magnesium, calcium, potassium, phosphorus and copper.

Such a rich composition distinguishes quinoa fruits from other cereal crops, having a positive effect on significant processes in the body.

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What does the word quinoa mean?

The word is unusual and does not sound Russian. Not surprising given its South American origins. It is often translated as "rice quinoa." Sometimes the name sounds like quinoa or quinoa. It refers to a grain crop that originally grew on the slopes of the Andes.

Quinoa is a herbaceous plant 1-3 meters high. It has very ancient origins. Its closest “relatives” are spinach, beets, and also quinoa, widely known in our area.

Quinoa fruits are miniature seeds ranging in size from 1.5 to 4 mm. Shade - from light to dark brown. I got the light ones. They cook faster than other varieties, of which there are about 120.

The Incas cultivated quinoa more than 7 thousand years ago. They considered the product a sacred gift of the gods and called it “golden grain.” Together with corn and potatoes, it formed the basis of their diet. The plant had great religious significance. It was used during ceremonies and was revered as a shrine.

The Spanish conquerors destroyed the fields and replaced the crop with wheat. The plant has survived only in remote high mountain areas. Only by the beginning of the 21st century was quinoa appreciated. This happened due to the revival of interest in natural foods.

Today the culture is gradually spreading to all parts of the world. Its production (as well as consumption) is growing every year. Only three countries supply it to the world market: Peru, Bolivia, and Ecuador. Perhaps this is the reason for the high price, which initially perplexed me.

Quinoa ripens even in extreme conditions. It bears fruit at altitudes of up to 4000 meters and easily tolerates drought and sudden temperature changes. In addition, it is incredibly productive. It’s hard to believe, but a glass of seeds will yield a harvest of 600 kg to a ton!

This is probably why the UN declared 2013 the International Year of Quinoa. Speaking at the 66th session of the UN General Assembly, Secretary General Ban Ki-moon emphasized the importance of the product for global food security.

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General information about cereals

Recipes for cooking dishes with quinoa (quinoa) are popular among many nationalities. In fact, this is a pseudo-cereal crop; South America is considered its homeland. There the plant grows in the form of tall bushes. They eat cereal seeds, which in appearance resemble buckwheat grains, only they have different colors.

Shades depend on the variety and are white, red, black and brown. The top of the cereal grain is covered with a bitter skin containing saponins. To get rid of bitter components before cooking, just rinse the product with clean water.

Cooked quinoa seeds increase in size several times and acquire a transparent color. The main advantages of the cereal are its high protein capacity and the absence of gluten. In addition, quinoa contains a rich vitamin and mineral complex.

General information about cereals

Beneficial properties of annual crop seeds:

• strengthens bones and tissues;
• has a beneficial effect on people with diseases such as diabetes and hypertension;
• removes bad substances from the body;
• prevents the development of diseases of the cardiovascular system;
• relieves severe headaches and migraines;
• general strengthening product;
• stabilizes the gastrointestinal tract;
• slows down aging and rejuvenates external tissues.

Stuffed Peppers Stuffed with Quinoa and Eggplant

In this recipe, Rachel layers a filling of crumbly quinoa, chili, eggplant, and zucchini onto bright beds of red bell peppers.
Top with pieces of feta cheese; you'll have a vegetarian lunch that even meat eaters will love. Recipe:

Stuffed Peppers Stuffed with Quinoa and Eggplant

Broccoli and Cheese Casserole

If you love double kale casserole (cauliflower and broccoli), then this recipe is for you. The only process in which you will have to participate is to boil the grains and chop the vegetables. The oven will do the rest. The casserole will delight you both warm and cold. Despite the broccoli, even children will gobble up this nutritious dish!

If you like the recipe, but don’t have quinoa on hand, feel free to replace it with millet or bulgur - all other cooking details remain the same. There is no need to peer at individual photos - all questions are answered in a detailed video.