Botanical Name: Chenopodium quinoa
Quinoa belongs to the Chenopodiaceae family, which is also known as the amaranth family. It is classified under the genus Chenopodium, which includes various other plants like spinach and beets. The specific botanical name for quinoa is Chenopodium quinoa.
Here is the nutritional information for cooked quinoa per 1 cup (185 grams) serving:
– Calories: 222
– Protein: 8 grams
– Fat: 4 grams
– Saturated fat: 0.4 grams
– Monounsaturated fat: 0.9 grams
– Polyunsaturated fat: 2 grams
– Carbohydrates: 39 grams
– Fiber: 5 grams
– Sugars: 1.6 grams
– Sodium: 13 milligrams
– Potassium: 318 milligrams
– Calcium: 31 milligrams
– Iron: 2.8 milligrams
– Magnesium: 118 milligrams
– Phosphorus: 281 milligrams
– Zinc: 2 milligrams
– Vitamin B1 (Thiamin): 0.2 milligrams
– Vitamin B2 (Riboflavin): 0.2 milligrams
– Vitamin B3 (Niacin): 1.5 milligrams
– Vitamin B6: 0.3 milligrams
– Folate: 78 micrograms
Please note that the nutritional content may vary slightly depending on the specific variety of quinoa and the cooking method.
The Quechua language of South America’s Andean area is where the word “quinoa” was originally used. This language was the native tongue of the Incas. In Quechua, the language of the Inca Empire, quinoa is called “kinwa” or “kinuwa.”
While its precise origins remain unclear, the Quechua term “kinwa” is commonly held to have been derived from the word “kin” or “kina,” which meaning “mother” or “ancestor.” It’s possible that quinoa’s excellent nutritional content and significance in Inca society prompted its link with motherhood or being a mother grain.
When Spanish conquistadors arrived in South America, they borrowed the Quechua word for the crop and renamed it “quinoa.” There are relatively minor phonetic differences between languages, but the name has stayed in use worldwide to describe this grain-like seed.
Therefore, the cultural and historical significance of this crop to the indigenous people of the Andean area is reflected in the etymology of the name “quinoa,” which has its origins in the Quechua language.
Traditionally, the South American countries of Peru, Bolivia, Ecuador, and Colombia—all located in the Andean region—have been the primary producers of quinoa. The indigenous peoples of this region have recognised the immense cultural significance of this plant and have been growing it for thousands of years.
At least three to five thousand years ago, quinoa was cultivated as a food crop. Due to its high nutritional value, quinoa was held in high regard by the Incas and other Andean societies. The Quechua name for it literally means “mother of all grains”; therefore, chisaya mama.
Quinoa was a staple in Andean meals and an important economic crop for those societies. Its nutritious value and hardiness in the harsh alpine climate ensured that it fetched a high price. The Incas and other indigenous peoples bred quinoa varieties that thrived in varying altitudes and temperatures, making the crop suitable for widespread cultivation.
Quinoa was suppressed and went into decline at the time of the European invasion of South America in the 16th century. Due to its relationship with indigenous non-Christian rites, the Spanish colonists looked down on quinoa as “food for Indians” and aggressively prohibited its production. The Incas and other indigenous peoples were coerced by the conquistadors into switching from quinoa to wheat as their primary crop.
However, quinoa persisted and is still a vital part of the diets of many native peoples in the Andean area. Not until the latter part of the twentieth century, however, did quinoa emerge as a viable grain replacement appreciated across the world for its health benefits and adaptability.
Due to its high nutritional value and absence of gluten, quinoa has seen a boom in popularity worldwide in recent decades. It’s growing in popularity as a viable and environmentally friendly ingredient in kitchens worldwide.
Today, the United States, Canada, Europe, and Australia are numerous places where quinoa is grown in addition to its original Andean area. Local farmers in the Andes still rely heavily on this product, which helps sustain indigenous communities and keeps their traditions alive.
Heart Health: Quinoa is beneficial for heart health due to its high fiber content, low glycemic index, and presence of heart-healthy fats. Fiber helps lower cholesterol levels and reduces the risk of heart disease. Quinoa’s low glycemic index helps regulate blood sugar levels, which is important for maintaining cardiovascular health. The presence of polyunsaturated fats, such as omega-3 fatty acids, can help reduce inflammation and support heart health.
Weight Management: Quinoa can be beneficial for weight management due to its high protein and fiber content. Protein helps increase satiety, making you feel fuller for longer and reducing overall calorie intake. The fiber content aids digestion and promotes feelings of fullness, preventing overeating. Incorporating quinoa into a balanced diet can support weight loss or weight maintenance goals.
Blood Sugar Control: Quinoa’s low glycemic index and high fiber content contribute to better blood sugar control. It helps prevent rapid spikes and drops in blood sugar levels, which is particularly beneficial for individuals with diabetes or those at risk of developing diabetes.
Antioxidant Properties: Protecting against oxidative stress and lowering the risk of chronic illnesses including heart disease, some malignancies, and neurological disorders, quinoa includes a variety of antioxidants such flavonoids and phenolic acids.
Digestive Health: Quinoa’s fiber content supports digestive health by promoting regular bowel movements, preventing constipation, and maintaining a healthy gut microbiome. It provides prebiotic properties, which nourish beneficial bacteria in the gut.
Nutrient Density: Quinoa is a superfood since it’s loaded with healthy nutrients including protein, fibre, and antioxidants. Magnesium, phosphorus, manganese, and folate are very abundant. Energy generation, bone health, and DNA synthesis are just a few of the many body processes that benefit greatly from these nutrients.
Gluten-Free Alternative: Since quinoa contains no gluten, it is a good grain substitute for those who need to avoid it due to celiac disease, wheat allergies, or other sensitivities. It may be substituted for other grains in cooking that often include gluten.
- Choose high-quality quinoa: Look for quinoa that is free from any signs of moisture, mould, or insect damage. Opt for varieties that have a consistent color and texture.
- Check for freshness: Quinoa has a relatively long shelf life, but it’s still important to ensure its freshness. Check the expiration date on the package and select the one with the furthest date.
- Consider organic options: Organic quinoa is grown without the use of synthetic pesticides or fertilizers, which can be a preferred choice for some individuals.
- Keep in airtight containers: Transfer quinoa from its original packaging to an airtight container to protect it from moisture and pests. Glass jars or sealed plastic containers work well.
- Store in a cool, dry place: Keep quinoa in a cool and dry location, away from direct sunlight and heat sources. Excessive heat or humidity can affect its quality and lead to spoilage.
- Avoid moisture exposure: Moisture can cause quinoa to spoil or develop mold. Ensure the storage container is tightly sealed and protect it from any sources of moisture.
- Check for rancidity: Over time, quinoa can develop a rancid smell or taste. If you notice any off-putting odors or flavors, it’s best to discard the quinoa.
- Rotation: To maintain freshness, it’s a good practice to rotate your quinoa stock. Use older packages of quinoa before newer ones to ensure you consume it within a reasonable timeframe.
– 1 cup quinoa
– 2 cups water or vegetable broth
– 1 tablespoon olive oil
– 1 onion, diced
– 2 cloves garlic, minced
– 1 bell pepper, diced
– 1 zucchini, diced
– 1 cup broccoli florets
– 1 cup mushrooms, sliced
– 1 cup carrots, sliced
– 1/4 cup soy sauce or tamari (for a gluten-free option)
– 1 tablespoon sesame oil
– Salt and pepper to taste
– Optional toppings: chopped green onions, sesame seeds
- Rinse the quinoa under cold water to remove any bitterness. In a saucepan, bring 2 cups of water or vegetable broth to a boil. Add the rinsed quinoa and reduce heat to low. Cover and simmer for about 15-20 minutes or until the quinoa is tender and the liquid is absorbed.
- In a large skillet or wok, heat the olive oil over medium heat. Add the onion and garlic and sauté for 2-3 minutes until fragrant and lightly golden.
- Add the bell pepper, zucchini, broccoli, mushrooms, and carrots to the skillet. Stir-fry for 5-7 minutes or until the vegetables are crisp-tender.
- In a small bowl, whisk together the soy sauce or tamari and sesame oil. Pour the sauce over the vegetables and stir to coat evenly. Season with salt and pepper to taste.
- Add the cooked quinoa to the skillet and stir everything together until well combined. Cook for an additional 2-3 minutes to heat through.
- Serve the quinoa veggie stir-fry hot, garnished with chopped green onions and sesame seeds if desired.
– 1 cup quinoa
– 2 cups water or vegetable broth
– 1 cucumber, diced
– 1 red bell pepper, diced
– 1/2 red onion, finely chopped
– 1 cup cherry tomatoes, halved
– 1/2 cup Kalamata olives, pitted and halved
– 1/2 cup crumbled feta cheese (optional, omit for a vegan version)
– 1/4 cup fresh parsley, chopped
– 1/4 cup fresh mint, chopped
– Juice of 1 lemon
– 2 tablespoons extra virgin olive oil
– Salt and pepper to taste
- Rinse the quinoa under cold water. In a saucepan, bring 2 cups of water or vegetable broth to a boil. Add the rinsed quinoa and reduce heat to low. Cover and simmer for about 15-20 minutes or until the quinoa is tender and the liquid is absorbed. Fluff with a fork and let it cool.
- In a large bowl, combine the cooked quinoa, diced cucumber, red bell pepper, red onion, cherry tomatoes, Kalamata olives, crumbled feta cheese (if using), parsley, and mint.
- In a small bowl, whisk together the lemon juice, extra virgin olive oil, salt, and pepper. Pour the dressing over the quinoa mixture and toss gently to combine.
- Taste and adjust the seasonings if needed. You can add more lemon juice or olive oil according to your preference.
- Refrigerate the Mediterranean quinoa salad for at least 1 hour to allow the flavors to meld together.
- Serve chilled as a refreshing salad on its own or as a side dish with grilled vegetables, falafel, or roasted chickpeas.