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How To Cook Quinoa

Quinoa is super versatile just like how other popular whole-grains have been.

Welcome to today’s guide on how to cook quinoa by Luna.

Truth to tell, I was actually kind of inquisitive. You know. It’s not so rare to come by a saying elsewhere stating about the toothsome texture of quinoa. That’s just the rationale for me to grab a quinoa batch right here. So, handle me folks.

That’s alright, because quinoa is seriously good. If you’re in the exact situation where bland white grains just happened to stultify you for, I don’t know, maybe since a bestie of yours started to go nuts over it – then you might want to give quinoa a chance.

Why Quinoa?

Quinoa may sound exotic to some people, but it’s just plain truth that the seed was actually found 5,000 years ago. Coming out as tiny pearls once cooked, quinoa is pretty oat-like with a-bit-gluey endosperm (which is unique and unexpectable source of phosphorus, iron and riboflavin) to surround.

Quinoa is super versatile just like how other popular whole-grains have been. Not only white rice – you would probably crave for quinoa subdueing even oatmeals and brown rice.

Though being pretty much similar in calories intake, the amount of fiber, minerals and protein to go alongside in quinoa is just heaven, compared to white rice. Especially with an ideal protein-to-carb ratio, quinoa is no doubt among the best picks for diabetics and those who crave for long-term health improvement.

Besides being multiple times more nutritious yet leaner and gluten-free, quinoa is also favored for its naturally earthy taste. Tap into quinoa’s benefits to see how this amazing seed can overpower plain white rice, shall we?

Just facts and benefits of quinoa you should find worthwhile (which I bet you haven’t)

High in fiber

It is said that about 10% of a single amount of quinoa is fiber, which makes it to the top grains with highest fiber content. Not only providing fewer calories while filling you up faster and longer, fiber is also super beneficial for weight-loss schemes. It helps lower your body’s glucose level and prevent risks of diabetes or heart diseases.

A complete protein source (and yes, even lysine!)

To be acknowledged as a “complete protein source”, one must contain all the essential types of amino acids. Surprisingly, quinoa is one of those scarce, natural resources with all nine types, even including lysine.

It’s mainly because of lysine’s important role in tissue growth and repair, as well as proper development maintenance that makes it a supportive remedy. However, our bodies themselves can not produce lysine, and diet is the only way to get them.

Science has stated how vegans and vegetarians usually have to suffer from lysine deficiency since lysine is mostly found in meat and fish. So apparently, quinoa coming to the game just makes up a perfect link to equilibrate the lack.

Low in glycemic index

Quinoa, as a grain food, is not as similar as some sugar-coated cereals, rice crisps or plain white bagel which spikes your blood sugar level rapidly. Quinoa has been widely considered a good choice for weight-loss diets and an obesity preventive due to its low glycemic index of 53.

A well-known antioxidant source

Antioxidants are beneficial substances which attribute to radical neutralization and aging deceleration. Being a whole-grain food as quinoa is, it’s no surprise that a large amount of antioxidants is found in this healthy carb source.

Rich in iron, magnesium, potassium, and zinc

Minerals such as magnesium, potassium, zinc or iron are all essential substances to human’s body. Unfortunately, they’re also among the nutrients that people tend to be lacking in the most, since it’s hard to meet our needs just by daily dieting.

Luckily, quinoa is proved to be remarkably high in all of these 4 substances. The grain having about 30% magnesium, 10% potassium, 20% zinc and 36% iron of the RDA has properly said it all. Its benefits to metabolic health as well as wounds healing and red blood cells recreating are undeniable.

How To Cook Quinoa

Cooked Quinoa Recipe

How to Make
  1. Rinse the quinoa in water in 5-15 minutes until the water is no longer opaque. Let drain.
  2. Bring the quinoa to fry in high heat in 2-3 minutes, then add in 1/2 tbsp olive oil and let sit in 2 more minutes. You can have some extra condiments such as turmeric powder for eye-catching color and appetizing fragrant.
  3. Bring the fried quinoa to a saucepan and start cooking in high heat. 3 minutes after that, start stirring and adding in pepper and salt at the same time.
  4. When it reaches the boiling point, get a lid to cover and reduce the heat to medium level. Let the quinoa steam for another 15 minutes.
  5. Open the lid and stir it all over one last time. Shut down your stove and remove the saucepan from heat.
  6. Put on the lid again and let sit for the last 5 minutes before bring to serve.
  7. Serve your quinoa versatilely. Sprinkle some pepper flakes, sliced olives or fresh chopped herbs will also help brighten the whole thing up. If you still find it a bit flat in taste, then some additional drops of soy sauce going in can always stimulate your appetite big time.

To prevent either crunchy or mushy quinoa, here are some notices for you to get to your best gumption:

  • Quinoa grains may cause bitterness sometimes if not rinsed carefully. This is because of the saponins that occur naturally outside of them.
  • Quinoa is just plain fluffy after cooked, and the amount of cooked quinoa is approximately as 3 times of it as raw. So I don’t think there’s any case when you should double the mentioned amount in my recipe in a single saucepan. It’ll take you forever to cook it through properly.
  • Apparently, a smaller amount of quinoa means shorter cooking time. But don’t get nervous just yet, it’s easy to estimate. You just have to rely on the boiling time plus check the quinoa’s fluffiness to decide on the heat reducing/removing point.
  • Always remember to stir your quinoa up frequently throughout the cooking period. The ideal frequency is one proper stir every 5-10 minutes. This saves the final result from dryness, plus the pan’s bottom wouldn’t have to face being burnt.
  • Besides, timing is (almost) everything. You take it out too soon, you’ll only get a soaked, undercooked quinoa. It’s called overdone the other way round. I bet you wouldn’t want to maul for either of that.

Amount Per Serving

Calories 222

% Daily Value

Total Fat 4 g

6%

Sodium 12 mg

1%

Total Carbohydrates 29 g

10%

Dietary Fiber 5 g

20%

Protein 8 g

16%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Wait… that’s it?

Haha, that’s very funny. Yeah. No.

Of course it’s a no. I’m not here to just cook and leave, I’m here to have your back.

Have I mentioned the suppleness of quinoa just yet? Cooked or uncooked, chances for surprising offsprings from quinoa are endless. If you can’t stand being unsophisticated, just throw a brief-processed quinoa salad bowl topping with some finely sliced boiled eggs, accompanied with a tasty quinoa smoothie. Don’t forget to give it a final proper entreé with a sumptuous fried quinoa dish.

You know what they say, your creativity can just happen to be an unique victuals inadvertently. Who knows.

Well I presume these pieces of my intimation might (hopefully) be salutary for those who are in hard-pressed. Now the rest is all up to you.

Seed-em-up!

Originally published at healthykitchen101.com

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