Is quinoa gluten-free? How does quinoa affect the glycemic index? I’m answering your top quinoa questions in this quinoa cooking and nutrition guide. Plus, I’ll be sharing my 5 favorite ways to cook quinoa, as well as some of my favorite vegan quinoa recipes.
Quinoa may seem like a newer food trend, but this healthy whole grain actually dates back 5,000 years, when it was an important staple and sacred food to the ancient Incas, who called quinoa “the god of grains.” mother”. When I visited Peru a few years ago, I saw quinoa growing everywhere, and it was clear that this special food is so nutritious and versatile that it is the cornerstone of healthy diets in the region. Quinoa can also be a superstar in your own diet, as it’s great in grain dishes, salads, baked goods, main dishes, soups, and more.
Quinoa nutritional value
This tiny whole grain packs a ton of important nutrients: One serving (1/2 cup cooked) contains 4 grams of high-quality protein (it’s one of the few plant foods to provide a good balance of all essential amino acids) body needs from dietary sources), 5 grams of fiber, as well as several B vitamins (thiamine, riboflavin, vitamin B6, and folate), iron, magnesium, zinc, and copper – 111 calories per half cup cooked Calories in Quinoa. It’s no surprise that studies document quinoa’s potential antioxidant and anti-inflammatory benefits and its role in preventing diabetes and increasing satiety.
Is quinoa gluten-free? Yes, quinoa (technically a pseudograin, although it is classified as a whole grain) is a gluten-free grain, for those who must avoid gluten due to celiac disease or gluten sensitivity Say, it is a suitable, nutritious alternative. Is quinoa low glycemic? Quinoa has a GI of 53, which means its effects are moderate and won’t cause wild swings in blood sugar levels. This is because quinoa contains protein, fiber, and carbohydrates. How many carbs do quinoa have? Although quinoa is high in fiber and protein, 1/2 cup of cooked quinoa does provide 20 grams of carbohydrates, making it a source of slow-digesting carbohydrates to provide the body with energy.
How to cook with quinoa
Quinoa is so versatile that you can use it in everything from porridge and bread to soups and salads, and everything in between. Quinoa also comes in beautiful ivory, red and black shades and cooks in just 15 minutes. How about quinoa and couscous? Many people may mistake the tiny grains of quinoa for couscous. However, these are completely different foods. Quinoa is a plant seed that can be cooked completely, while couscous is a small pasta product made from wheat flour. However, you can make a fun swap by trying quinoa instead of couscous in a variety of recipes.
See my 5 best ways to cook with quinoa below, and try this easy 4-way meal prep recipe: Roasted Spiced Vegetables, Chickpeas, and Quinoa to get you started. Watch the video I made with iHerb for this recipe.
5 Best Ways to Use Quinoa + Vegan Quinoa Recipes
1. Quinoa Breakfast
You don’t have to limit your porridge choices to steel-cut oats. Make amazing hot oatmeal with quinoa and top with nuts, seeds, and fruit. Check out this Red Quinoa Berry Breakfast Bowl recipe for inspiration.
2. Make a grain bowl
Use quinoa as the base for your next nutritionally balanced grain power bowl. Simply add it to the bottom of the bowl and top with a plant-based protein like beans or tofu, leafy greens, your favorite veggies, and delicious toppings.
3. Prepare the Acai Bowl
I like to add quinoa to my acai or energy bowls for a healthy whole grain. Simply combine acai puree with cooked quinoa and top with fruit, nuts, seeds, and coconut. While you’re at it, check out the recipe and video for my Berry Quinoa Power Bowl here too.
4. Mix up a delicious salad
I’m a big fan of adding quinoa to hearty green salads, like this recipe for Southwest Black Bean, Quinoa and Mango Salad, Pomegranate Avocado Quinoa Salad, and Quinoa Waldorf Salad with Walnut Vinaigrette. Simply pile quinoa with leafy greens, veggies, fruits, nuts and/or seeds and add delicious dressing.
5. Prepare meals with quinoa
Cooking in just 15 minutes, quinoa is the perfect whole grain addition to your daily meal prep routine. Check out my 4 meal prep options: Roasted Spiced Vegetables, Chickpeas, and Quinoa for inspiration.
For other guides on cooking with plants, check out some of my favorites:
Check out more vegan quinoa recipes here:
As an Amazon Influencer I earn from qualifying purchases. For more information about affiliate links, click here.