Healthy Quinoa Benefits

Quinoa

Although it looks like cereal, it is an herbaceous plant that belongs to the family of the Chenopodiaceae, such as chard, beets or spinach.
It has a thousand and one textures. Grain quinoa is used to prepare soups, salads, stews, couscous ... The puffed or flaked version is an exquisite breakfast, while its flour can be used in baking, to make cookies or biscuits, in addition to bread and pasta. You are even starting to find quinoa beer already.
How to cook quinoa
I imagine most of you already know how quinoa is cooked, but for those lagging behind in this new ingredient, a reminder of how this seed is cooked may be necessary. Hopefully, this simple tutorial is helpful.
What is quinoa? In summary, quinoa is a seed that has been cultivated for at least 5,000 years and is native to the Andean region of Ecuador, Bolivia, Colombia, and Peru.
We all know that quinoa is super delicious, versatile, and packed with protein, fiber, and other ideal nutrients. But I especially like cooking quinoa when I invite friends who are on a special diet or who have an allergy since it is gluten-free and cholesterol-free (and of course, vegetarian and vegan).
But above all, I love how easy it is to cook it. All you need is to remember a simple rule, and then you can make all the dishes you want.
How much quinoa should I cook? Keep in mind that 1 cup of dry, uncooked quinoa produces 3 cups of cooked quinoa. It is not recommended to make more quantity at the same time, it is better to do it in batches.
Quinoa is very versatile and can be used literally at every meal of the day; at breakfast, lunch, and dinner, in stews, in desserts, in salads ... the possibilities are endless.
quinoa benefits

INGREDIENTS NEEDED:

There are two basic ingredients that are needed to cook quinoa: dry quinoa and water (or broth).
    Quinoa: There are many varieties of quinoa in stores and supermarkets. Most know white seeds, although there are also red and black seeds. First of all, you have to wash the quinoa seeds. This helps remove the bitter taste.
    If you want, you can also toast the dried quinoa (after washing it). Just sauté the quinoa in a pan with a little oil (2 teaspoons per cup of quinoa) over medium-high heat for about 5-8 minutes, stirring frequently, until it starts to brown and begins to smell.
    Water or broth: It is the liquid to cook the quinoa. The water is perfectly valid, and it will leave the pure flavor of the quinoa (although I recommend adding salt if you are going to use only water).
    Generally, I prefer to cook quinoa in a broth, either chicken, meat or vegetable. You can also use white wine. Whatever liquid you use, just be sure to check the seasoning of the broth and adjust the amount, adding salt if necessary.
    Salt: Usually a good pinch of salt (about 1/2 teaspoon) should be added for each cup of dried quinoa. Although salt is not mandatory to throw it (especially if you have to do a low-salt diet).
    Additional seasonings: As in a soup or rice broth, you can add all kinds of seasonings, fresh or dried herbs.

EQUIPMENT NEEDED:


  •     A strainer: Perfect for washing quinoa.
  •     A casserole or rice cooker: to cook quinoa.
  •     A fork: to stir the quinoa during cooking, and to fluff the quinoa once it is cooked.

COOKING METHODS:


  1. Quinoa can cook in a saucepan over a fire or in a rice cooker.
  2.     In a saucepan: Mix the quinoa and the water or the broth in a saucepan over high heat to bring to a boil. Reduce heat to medium-low, cover, and simmer for 15-20 minutes or until liquid is absorbed. Remove from heat and let stand covered for 5 minutes. Stir it with a fork and serve.
  3.     In a rice cooker: Mix quinoa and water or broth in a rice cooker. Cook according to the rice cooking instructions, as if you were cooking rice until the liquid is absorbed. Stir with a fork and serve.

Preparation time: 1 minute
Cook time: 15 minutes
Total time: 16 minutes

INGREDIENTS


  •     1 cup dried quinoa
  •     2 cups of water or broth
  •     1/2 teaspoon of salt, or more or less to taste

Preparation


  1.      Put the quinoa in a strainer and rinse it well with cold water.
  2.      Bring the washed quinoa to a medium-sized saucepan, add the stock or water and bring it to high heat until it begins to boil. Once it comes to a boil, reduce the temperature to medium-low, cover, and simmer for 15-20 minutes or until the liquid is completely absorbed.
  3.      Remove it from the heat and let it sit, with the lid on, for 5 minutes.
  4.      Drop the quinoa grains with a fork and serve the quinoa right away, or cover and refrigerate for up to 5 days.

Quinoa at Mercadona

Quinoa is one of the so-called "superfoods", and it's not for nothing. It is one of the healthiest and most popular foods in the world. As this name is a bit generic, we will go into detail.
Quinoa is not a grain or cereal, it really is the seeds of a plant in the amaranth family. The composition of quinoa is similar to that of wheat or rice when cooked.
It is an excellent source of protein (a complete source, as it contains all nine essential amino acids). It also contains a good amount of fiber and minerals. And they are gluten-free.
There are more than 100 types of quinoa, but most commercialized are white, red, and black varieties.
    Quinoa or white quinoa is the most common type, the one we find in all stores. Also called ivory quinoa.
    Red quinoa, which retains its original shape (better than white quinoa) after cooking. This type is more suitable for cold salads or any recipe where a different grain is desired.
    Black quinoa is slightly sweeter and more earthy than white quinoa. This variety maintains its black color intact even when cooked.
    Quinoa flakes are made by steam-rolling the whole grains. These flakes are ideal for a quick breakfast.
    Quinoa flour, which is nothing but flour made from quinoa seeds. It looks a lot like any other flour.

Quinoa benefits

The seeds are rich in fiber, B vitamins, vitamin E, and other minerals such as iron, magnesium, calcium, potassium, and phosphorous. They are highly nutritious. And they also contain quercetin and kaempferol, two important plant compounds.
Quinoa has a low glycemic index, which means that diabetics can eat it without problems; like celiacs since it is gluten-free.
Since it is high in iron and magnesium, quinoa can have wonderful effects on an individual's metabolic health.
They're antioxidants, they help you lose weight, they help prevent osteoporosis, they protect your heart, and there are probably a million other reasons why you should be eating quinoa.
But in this article, we want to tell you what quinoa options you can find in Mercadona.
What quinoa options are there in Mercadona?
Surely you already know the natural quinoa of the Hacendado brand, but for you to take care of yourself, Mercadona gives you many more options.
Quinoa seeds are generally sold in packages or airtight packages. The most common type of quinoa is white, but there are also tricolor and black seeds.
In addition to the previous quinoa, you have the Colfiorito quinoa from Mercadona, a 500-gram package of white quinoa that costs 3.10 euros.
These two types of quinoa must be cooked before eating. Quinoa can be cooked in the same way as other basic grains such as buckwheat, rice, barley, etc.
To cook quinoa in the healthiest way, add one part quinoa to two parts water and simmer for 20 minutes.
The beans become translucent and the white germ is partially shed. It can even be roasted before cooking to enhance its flavor and give it a crisp texture. Put the seeds in a pan and roast them over low-medium heat while stirring constantly for 5 minutes.
After cooking, the quinoa becomes quite fluffy and chewy and achieves a very pleasant flavor. Quinoa with a pearly white or light yellow color is the fluffiest, while the red and black ones are more compact.
If you want to use quinoa directly, without having to cook it, you can choose two options:
    Use frozen quinoa from the Hacendado brand, which comes in 125-gram packages, and can be heated in the microwave for two minutes, or in the pan with 4 tablespoons of water for 2 minutes.
    Buy the cups of white and red quinoa to heat in the microwave for 1 minute. Each glass is 125 grams and is made by the Brillante brand.
Both frozen quinoa and cooked quinoa cups can be used for almost any dish. Add it to your salads, as a garnish for meat or fish, to fill peppers, tomatoes, or any vegetable, in soups, even in desserts such as muffins or pancakes to give them a distinctive flavor.
And if you don't feel like cooking or you don't have time, you have several dishes prepared, such as the Quinoa salad with turkey and cheese from the Hacendado brand, which includes a balsamic vinaigrette.
You just have to open it, mix it, and go. It is a great option to take it to work, to the beach or as a healthy dinner when you arrive tired from work.
Mercadona offers you various options for you to introduce this great food into your diet. Don't miss any of these options!

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