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Quinoa is considered a super-grain for several reasons. It is one of the few complete protein foods. It does not contain any bad cholesterol or gluten. In addition, it cooks in 15 minutes or less. Low in calories and satisfying, it is the ideal addition to the dieter’s menu. Learn how to cook quinoa properly and you can enjoy a quick, nutritious and delicious meal any time.
What is Quinoa Made of?
Quinoa is not a dish but a whole grain you can use to make meals. “Whole grain” means that it has not gone through processing like white rice, breads and pastas. Whole grain is healthier because most of the fiber and nutrients are still intact. However, you need to know how to cook quinoa correctly to get the most out of its nutrients.
What is Quinoa’s Nutritional Value?
Quinoa is well-known for its high protein quantity. Studies show that this whole grain has every amino acid known. 1 cup of quinoa contains about 9 grams of dietary fiber. This is higher than most processed grains. It is also packed with complex carbohydrates. Complex carbohydrates have a lot of nutritional value especially for diabetics and dieters.
Iron is a prominent nutrient in quinoa, and provides about 15% of the amount you need every day. It is also a good source of magnesium, potassium, calcium and zinc. Learning how to cook quinoa the right way can help prevent the loss of these nutrients during the cooking process.
How to Cook Quinoa
You can use rice cooker, stovetop, or oven to cook quinoa. It can be used as a substitute for rice in many dishes and season it according to your preferred taste. If this is your first time learning how to cook quinoa, start with:
- 1 cup quinoa
- 2 cups water or broth of your choice
- Pinch of salt to taste
How to Cook Quinoa in Rice Cooker
Rinse quinoa with cold water using a sieve. Add quinoa to cooker with water and salt.
Cook quinoa for 15 minutes, just as you would with rice. Let it cool, fluff and enjoy.
How to Cook Quinoa on Stovetop
Rinse quinoa. Heat a teaspoon of olive oil in a pan and roast it for a minute.
Pour water into a pot, add quinoa and bring to the boil. Turn heat to low and simmer until quinoa white germ forms as with pasta, which usually takes 15 minutes.
Remove from heat and set aside to cool. Fluff it up and serve.
How to Cook Quinoa in Oven
Rinse and roast quinoa as instructed above. Instead of removing it from heat after roasting, add water or broth and bring to a boil.
When it boils, remove from heat and pour quinoa with water onto a baking dish. Seal the top of the dish with foil.
Bake at 350 F in a preheated oven. Allow it to cook until the water/broth is gone or for 20 minutes. When done, feel free to add seasonings and cook for a further 5 minutes before removing it from the oven.