Quinoa or White Quinoa , (Chenopodium quinoa). ID: 102-52

Quinoa was one of the most important food items of Inca and other pre-Columbian cultures.

It is a natural source of protein, contains more protein than any other cereal, is gluten free and is very rich in fiber, minerals, trace elements, B vitamins, potassium, iron and zinc. The nutritional value of plant and quinoa seeds in terms of protein is close to that of red meat and dairy, with much lower fat than these foods and more valuable fiber. Due to its rich nutritional value, quinoa has been studied as a potential food. should be added to the diet of NASA astronauts during their spaceflight.

Quinoa can replace any recipe made with rice, it is ideal in soups and salads or as an alternative to common cereals, to make breakfast (boiled with milk, honey and cinnamon), to use its flour in cookies, cakes and pies, to be combined with legumes.

In recent years, quinoa has become a dietary supplement but also a major ingredient in diets for fat loss or cholesterol, diabetes and sugar.

How to use:

Quinoa is used like rice and couscous. To cook it, we must first soak it in hot water for five minutes and then rinse it well under running water.
Boil it in twice the amount of water. Bring the water to a boil: add the quinoa, lower the temperature, cover the pot and let it boil for 12 - 15 minutes. Once boiled and puffed, it transforms into a transparent grain with a spiral urchin.

Nutritional value per 100 g :
Energy 1,539 kJ (368 kcal)
Carbohydrates 64.2 g
Dietary fiber 7.0 g
Fat 6.1 g
Monounsaturated 1.6 g
Polyunsaturated 3.3 g
Protein 14.1 g
Vitamin A 0% 1 μg
Thiamine (B 1) 31% 0.36 mg
Riboflavin (B 2) 27% 0.32 mg
Niacin (B 3) 10% 1.52 mg
Vitamin B 6 38% 0.49 mg
Choline 14% 70 mg
Vitamin C 0% 0 mg
Vitamin E 16% 2.4 mg
Calcium 5% 47 mg Copper 30% 0.590 mg
Iron 35% 4.6 mg
Magnesium 55% 197 mg
Manganese 95% 2.0 mg
Phosphorus 65% 457 mg
Potassium 12% 563 mg
Sodium 0% 5 mg
Zinc 33% 3.1 mg
Other ingredients Quantity Water 13.3 g