Have You Met Quinoa, the Wonderful Superfood?
Quinoa looks a little like bulgur, and even more like a tiny lentil. The Incas called it the "mother grain" — and for good reason. It carries as much protein as meat, along with a high amount of calcium that your body actually absorbs more easily than the calcium in milk. Quinoa contains all of the essential amino acids, and once cooked it develops a gentle, nutty flavour.
Studies confirm that quinoa is naturally gluten-free, and it's also wonderfully high in fibre. With 6 grams of fibre per 100 grams, it's a food I often turn to as part of a nutrition plan for constipation.
Although it belongs to the same family as sesame, quinoa is low in fat. Because it's a plant-based protein source, it contains no cholesterol, and thanks to how easily it digests, it's a nourishing grain that babies and children can enjoy comfortably too.
Quinoa delivers vitamins A, B, C, D, E and K, along with manganese, magnesium, copper, phosphorus and iron. Its iron content is high enough that it can be a real friend to anyone dealing with anaemia.
Rich in vitamins, minerals and protein, 100 grams of this wonderful food contains 5.8 g of fat, 69 g of carbohydrate and 372 calories. Its glycaemic load is very low (18), so people managing blood sugar issues or diabetes can enjoy it with confidence.
Because quinoa is gluten-free, I always make room for it on the plans of clients with coeliac disease or gluten intolerance. As a superb protein source packed with essential amino acids, it's ideal for those eating a vegan diet, and its high iron content makes it a go-to for anyone facing anaemia or constipation.
How and How Much Quinoa Should We Eat?
Soak quinoa in water for a few hours to activate its enzymes, and it will cook in just fifteen minutes. If you don't have time to soak it, the cooking time doesn't change — simply rinse it well before cooking, and only the amount of water you add will differ. Soaking also softens the slightly cowpea-like smell that some people aren't fond of.
Quinoa is the best alternative to bulgur and rice. If you're following a nutrition plan with a specialist, you can use it in the same measure as the bulgur or rice on your plan, and you can use it anywhere you'd normally use those grains.
Vegans in particular can choose quinoa-based pilaf, kısır [a Turkish bulgur-style salad] or stuffed vegetables at one meal a day (lunch or dinner), because its protein content is so high. In fact, when protein is compared cup for cup, a teacup of quinoa was found to contain more protein than a medium-sized hamburger.
People with lactose intolerance or a cow's-milk allergy can add quinoa to salads at main meals to help meet their daily calcium needs, because its near-ideal protein content closely resembles that of milk — and its calcium content is even higher than a glass of milk.
Those with coeliac disease or a gluten allergy can use roughly 5–6 tablespoons of quinoa in place of one portion of gluten-free bread. If you tend towards constipation, try mixing it into probiotic yogurt as a snack. And if you're following a weight-loss plan, cool the cooked quinoa and enjoy it in the mornings as a breakfast muesli with vegetable or fruit garnishes.
In short, the amount and the way you enjoy quinoa can change from person to person, depending on your lifestyle and eating habits. My hope is that this wonderful food becomes an easy, everyday part of how we nourish ourselves.
Merve Tığlı, Dietitian