Introduction:
The mustard seed-sized seeds of quinoa look like grain and can be used like grain, but they are not. The gluten-free pseudo-cereal is also called Inca grain or rice grain. The seeds come in different varieties: quinoa is available in white, black, red or as a colourful mixture.
Use/Preparation:
The uses of quinoa are wide - as is the variety of products made from the pseudo-cereal. There are quinoa seeds, puffed quinoa, quinoa flakes or quinoa flour. The seeds can be cooked like rice as a side dish or added to soups, roasted and added sweet or salty over desserts or salads, puffed quinoa and flakes are suitable for mueslis, the flour for casseroles and baked goods and sweets.
Health:
Quinoa is gluten-free and therefore also good for those with a gluten intolerance. The low glycaemic index makes quinoa interesting for people who need to watch their blood sugar levels. It is also a valuable source of protein and provides plenty of fibre, which keeps you full for a long time and has a positive effect on the intestinal flora. In addition, the pseudo-cereal is rich in the micronutrients and vitamins iron, calcium, magnesium, zinc as well as B vitamins.
Alternatives:
An alternative to quinoa is millet. It also has valuable protein, plenty of minerals such as iron and is gluten-free. But rice, buckwheat, amaranth or maize can also replace quinoa.
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| Average nutritional values | per 100 g |
|---|---|
| Energy (kcal/kJ) | 390/1645 |
| Fat | 6,6 g |
| Healthy fatty acids | 0,8 g |
| Carbohydrates | 67,4 g |
| Sugar | 2,8 g |
| Protein | 12,4 g |
| Salt | 0,01 g |
