Quinoa is very versatile and adapts to different preparations, from cold salads to more elaborate recipes. We reveal 5 tricks and 5 mistakes not to do to cook it!
Quinoa is an increasingly popular food for its nutritional properties and high digestibility. Let's find out how to best use it in the kitchen with the tricks and mistakes not to be made for both health and the environment.
Small grains with a delicate flavor and a mysterious nature: quinoa has been on our tables for years but for some it still remains an unknown and difficult to pronounce food. It's time to do your complete identikit!
Quinoa's scientific name is Chenopodium quinoa and it comes from South America. The first big revelation is that it is not a cereal, but a herbaceous plant with edible grains. That's right! It is very similar to barley and rice, but it does not belong to the same family. Indeed, it is even better.
In fact, quinoa, unlike cereals, contains all 8 essential amino acids and is gluten-free. Ideal for celiacs but also for those allergic to nickel who need to follow a purifying diet for the whole organism. And it's good for everyone.
Its nutritional properties are exceptional: 100 grams of cooked quinoa contain about 4,5 grams of protein and 21 grams of complex carbohydrates. The low glycemic index, the high antioxidant power and the richness of fibers complete the set of its virtuous qualities. But how to use it in the kitchen?
Quinoa is very versatile and adapts to different preparations, from cold salads to more elaborate recipes. We reveal 5 tricks and 5 mistakes not to do to cook it!
5 tricks for cooking quinoa
- Rinse it thoroughly: quinoa seeds contain saponins, which are useful in preventing it from being eaten by birds. For this reason it should be left to soak at least 30 minutes before cooking it, otherwise it would taste too bitter.
- Cook it well: in order to be easily digested, quinoa must be cooked for the necessary time in boiling water (about 15 minutes). You will understand that it is well done when the beans have swollen and a small white sprout is visible.
- Toast it before boiling it: the flavor will become more intense and tastier. Ideal for use in soups or broths.
- Cook it in the right amount of water: 150 ml of water are needed for each portion of quinoa (about 70 grams)
- Let it rest after cooking: remove the pot from the heat, but leave the lid on. Wait about 15 minutes then turn with a fork. Add a drizzle of oil and your quinoa will be ready for quick salads!
5 mistakes to avoid with quinoa
- Don't abuse it: as in all things, it takes measure and common sense! In fact, even quinoa contains unwanted substances. Oxalates, for example, inhibit the absorption of some mineral salts and are not suitable for those suffering from kidney stones. Furthermore, its excessive consumption can also be a problem from an environmental point of view: its success is in fact making its cultivation unsustainable, especially in the Andes. For more info read here
- Do not let them eat children under the 2 years. Very young children do not yet have a well-developed digestive system and the saponin for them they are not yet digestible.
- The evolution of the “pappina”. After cooking, quinoa may become too watery and unsuitable for drier preparations. For this it is good to filter the seeds before proceeding with the dressing.
- Don't eat it raw. On the market there are many types of puffed quinoa, suitable to accompany milk or yogurt, or pre-cooked. But never, ever think that it is edible as it is without cooking!
- No cook it for more than 15 minutes. The "mappazzone" risk is always around the corner!
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- Quinoa burger
- Quinoa bread
Anna Romano
