recipes
May 13, 2024

Quinoa: What you should know about the Inca grain

Quinoa - versatile and healthy

As an accompaniment to meat, instead of rice in risotto or as a salad? Quinoa is extremely versatile and extremely healthy. No wonder then that the food was proclaimed superfood. What it's all about and how you can process the slightly nutty-tasting quinoa, you'll learn here!

Quinoa - the nutty-aromatic grain of the Andes

Since its rediscovery a few years ago, quinoa is considered one of the healthiest foods in the world. Not for nothing the gluten-free miracle grain from South America carries the nickname "Gold of the Inca".

Especially from the vegan and vegetarian diet, quinoa has become indispensable since then and healthy quinoa recipes are hard to miss if you want to eat a varied diet. At just once 170 kcal per 50 grams Inca ice cream is also the ideal slimming food: tasty, light and filling!

Quinoa: pseudo-grain of the high mountains

Quinoa refers to both the plant and its cereal-like seeds. The plant does not belong - as one might supposedly - to the cereals, but is one of the goosefoot plants. Thus, it is attributed to a genus that includes, among other things, beetroot and Swiss chard. However, the preparation is similar to cereal, which is why quinoa, as well as amaranth, the Name Pseudo-grain received.

As a crop plant, the Inca ice is in the Andes grown for 6,000 years, The Incas used it as a staple and gave it the name "mother cereal". The name is pretty self-explanatory, but the grains nourished and strengthened the people of the highlands - just like a caring mother does.

Quinoa has the advantage that it can be grown at a height of up to 4,200 m? other staple foods such as corn are no longer growing at this level. Today's main growing areas are in Ecuador, Peru and Bolivia.

Quinoa: Which varieties are there?

The Superfood is available in different varieties and colors. White, red and black quinoa, however, are the most common.

White quinoa: The white quinoa is characterized by its mild taste and is less resistant to the black and red quinoa. As a result, in addition to hearty food, it can also be easily integrated into desserts.
Black Quinoa: The hybrid variety has emerged from a cross of quinoa with tree spinach. Anthocyanins, which are responsible for its black coloration as plant dyes, have an anti-inflammatory effect on the human body. The black quinoa also has a more intense, earthy taste and is more resistant to bite. His cooking time increases by five minutes.
Red quinoa: The red quinoa convinces with a more fruity taste. In addition, he has more phenolic compounds that have a tremendously positive impact on the immune system. For example, they should reduce the risk of stroke and heart attack and protect them against free radicals. The variety is well suited for salads, as it is bite-resistant and dimensionally stable after cooking.

Quinoa flakes and quinoa flour are also available on the market. While the flakes are good for breading or as a breakfast cereal, the flour can be used for baking.

Delicious Superfood: Quinoa is healthy!

The title Superfood can be given food for marketing reasons? therefore, healthy skepticism is appropriate in such buzzwords. However, quinoa, as well as chia seeds, avocado and amaranthto actually have a lot of positive qualities - even if you should not forget the local "superfoods"!

Quinoa is rich in proteins (proteins). It is therefore an excellent one Protein source for vegetarians and vegans, It's also great for low carb recipes. In this diet, carbohydrates are shunned and put on protein-containing foods. In addition, quinoa has no gluten (Gluten) and thus gluten free is. As a result, the pseudo-grain of people with a gluten intolerance can be consumed.

Low-Carb Recipes for Enjoyment ... Low Carbohydrate (1136812)

Quinoa also has a lot to offer in terms of mineral content: Magnesium, phosphorus and potassium are abundant. Furthermore, the iron and calcium content should not be underestimated and it comes with a high content of vitamin B1. Furthermore, quinoa contains the essential amino acid tryptophan. This amino acid must be taken with the food and is considered as mood-enhancing, as it contributes to the formation of the happiness hormone serotonin.

Why we should eat quinoa more often

Quinoa is full for a long timebecause it consists of complex carbohydrates.Complex carbohydrates are composed of multiple sugars, which take longer to digest during digestion than simple sugars. That leaves that Insulin levels rise only slowly and keeps it constant for a long period of time. This makes you feel satisfied for a longer time.

And last but not least, the superfood has one basic effect, Foods such as meat, coffee and fats are considered to be acidic and can cause hyperacidity if consumed too much. Headaches can be the result. Consuming basic foods, such as quinoa, can restore balance.

Also the already described high concentration of magnesium in quinoa should To alleviate headaches can, as it widens the blood vessels and thus promotes blood circulation.

The best recipes with quinoa

Quinoa Recipes

Healthy recipes with quinoa - whether in salad or in the vegetable pan, vegetarian or as an accompaniment to meat, you should try the Inca ice cream.

1 of 22

Wild broccoli with quinoa

A colorful salad plate with quinoa, broccoli and almond leaves. In addition, there is a sauce of lemon, yoghurt and anchovies. And all in 25 minutes!

The recipe: wild broccoli with quinoa

2 of 22

Stuffed zucchini from the oven

The little zucchini are filled with delicious things: quinoa, paprika and parsley. Is tasted with apple cider vinegar, coconut blossom syrup and chili powder.

To the recipe: Stuffed zucchini from the oven © Klaus Arras

3 of 22

Quinoa Corn Muffins

So much power in a small muffin: This is provided by chia seeds, polenta and quinoa. Coriander leaves and chili come in for the taste.

The recipe: quinoa corn muffins © Liya Geldman

4 out of 22

Quinoa Bowl

This bowl has it all: The quinoa is joined by avocado, beetroot, feta and radish. A really delicious round!

To the recipe: Quinoa bowl

5 out of 22

Baked feta with spring onions and quinoa and tomato jam

A tomato quinoa marmalade goes well with baked feta. And she goes really fast too!

Recipe: Baked feta with spring onions and quinoa and tomato jam © Hubertus Schüler

6 out of 22

Tomato quinoa with lamb

Energy for the whole day comes with this dish: The hearty lamb chop is served with quinoa and a fresh tomato salsa.

Recipe: tomato quinoa with lamb © Thomas Neckermann

7 out of 22

Quinoa pan with savoy cabbage and fried egg

In addition to savoy cabbage and fried egg, the fast quinoa pan also has dried berries. That tastes guaranteed!

The recipe: Quinoa pan with savoy and fried egg © Thomas Neckermann

8 out of 22

Oyster quinoa

The superfood quinoa and mushrooms are a great combination. With Kerbel the light side dish gets the finishing touch.

Recipe: Herb Oyster Quinoa © Thomas Neckermann

9 out of 22

Quinoa mushroom salad with tuna

There are a lot of good things in the quinoa salad: herb oxtail, chervil, tuna steak and pine nuts. This is really delicious!

Recipe: Quinoa and mushroom salad with tuna © Thomas Neckermann

10 out of 22

Pumpkin quisotto with apple mustard

Here, in addition to the quinoa, real treats are hidden in the recipe: mushrooms, pumpkin cubes and sprouts promise a delicious meal.

Recipe: pumpkin quisotto with apple mustard © Thomas Neckermann

11 of 22

Fennel quinoa stew

From fennel, quinoa and zucchini is created in no time a tasty stew. As an extra insert pigskin is added.

The recipe: fennel quinoa stew © Thomas Neckermann

12 of 22

Spice chicken with spinach

Quinoa goes well with salads as well as warm dishes. The spicy spinach with spinach tastes hot and cold - the spinach is freshly used. Alternatively, lamb's lettuce goes well. To the recipe: spice chicken with spinach

Quinoa - the nutty-aromatic grain of the Andes

Since its rediscovery a few years ago, quinoa is considered one of the healthiest foods in the world. Not for nothing does the gluten-free miracle grain from South America have the nickname "Gold of the Inca". Especially from the vegan and vegetarian diet, quinoa has become indispensable since then and healthy quinoa recipes are hard to miss if you want to eat a varied diet. At just 170 kcal per 50 grams, quinoa is also the ideal slimming food: tasty, light and filling!

Why we should eat quinoa much more often

The current hype about superfood is just the tip of the iceberg: Already 6,000 years ago, in the Andes of Peru and Bolivia, they ate the grain that the natives called "mother cereals". The name is pretty self-explanatory, but the grains nourished and strengthened the people of the highlands - just like a caring mother does.

Today one knows why: Quinoa is a valuable protein source and therefore indispensable for those who want to eat vegan and vegetarian. No other grain yields even as much protein as quinoa - and therefore also many essential amino acids. The high content of lysine, for example, ensures beautiful skin and healthy, strong bones.At the same time, the "mother grain" supplies us with iron, phosphorus and calcium and is completely gluten-free. A real superfood!

Quinoa Recipes: Creative cooking with the Inca Grain

But what is even more important: Quinoa also tastes really delicious! Its nutty aroma and firm consistency make it a favorite of modern, light cuisine. Whether as a classic garnish, as in our recipe for spice chicken with spinach above, as a highlight in vegetable pans, such as stir-fried vegetables with quinoa, as burger patty in a vegetarian burger or as a basis for salad - Quinoa is always a good figure. And even bread can be baked with the grains. Ideal for a gluten-free breakfast! The best recipes for quinoa we have put together above.

So easy, so fast: prepare quinoa properly

Compared to the couscous, the preparation of the seeds is somewhat more elaborate, yet the South American grain is very user-friendly: just like rice boil with twice the amount of water and then simmer at low temperature for about 10 minutes. Important: do not leave the grains too long in the boiling water, so they do not lose their bite. Soft-boiled quinoa porridge not only looks unsightly, the taste suffers significantly. However, if you cook the grain properly, you can look forward to its delicious, nutty flavor. Stir in salt and butter or oil and you will have the perfect accompaniment to vegetables and meat.

If you want to go one step further, cut some cooked broccoli or avocado pieces into it - and immediately a delicious salad is on the table, which wins again with a few drops of lemon juice. It actually does not need more ingredients. Rainbow Buddha bowls are very often prepared in this way. The colorful Superfood bowls are gluten-free, soak without unpleasant feeling of fullness and taste so good! Once tasting, it's only a small step until you try the other delicious recipes that we've put together for you. For example, we combine superfood with fresh vegetables such as peppers or spinach, as well as with asparagus and meat. The versatility of the miraculous grains are simply no limits.

13 out of 22

Best of lasagna with lentils and quinoa

For her best-of-lasagna, Veronika Pachala, author of the book Healthy Cooking Is Love, won the Food Blog Award in the Best Recipe category. The effort here is really worth it!

The recipe: Best of lasagne with lentils and quinoa © ZS Verlag / Veronika Pachala

14 out of 22

Omelette with cream mushrooms

This omelette is especially delicious thanks to the small cut artichoke bottoms. They are cooked with the mushrooms only briefly - cream to it, done. The omelette dough again contains the miracle quinoa. The recipe: omelette with cream mushrooms

15 of 22

Chicory salad with blue cheese dressing

The fresh and fruity combination of chicory, blue cheese and papaya will keep you well fed: thanks to protein-rich chickpeas and quinoa grains.For the recipe: chicory salad with blue cheese dressing

16 out of 22

Stir-fried vegetables with quinoa

In this recipe, the protein-rich pseudo-cereal quinoa is served with a vegetable pan and a vitamin-rich rosehip sauce. Recipe: Stir-fried vegetables with quinoa

17 out of 22

Quinoa with braised carrots

Makes you full but not full, and is prepared quickly and easily: Quinoa with stewed carrots should have tried every once. The recipe: Quinoa with stewed carrots

18 of 22

Quinoa Burger

Burger without remorse: The meatball is made with quinoa and seasoned with Mediterranean sultanas, olives and almonds. Delicious! To the recipe: quinoa burger

19 of 22

Quinoa antipasto salad

"The salad is the ideal dish after a barbecue," writes Veronika Pachala in her book "Healthy cooking is love". "Leftover, grilled vegetables find their best use in him."

20 of 22

Green kohlrabi apple soup with ginger

Quinoa, the goosefoot plant from the Andes, binds the creamy soup, ginger and apple juice give it a refreshing-sharp kick. To the recipe: Green Kohlrabi apple soup with ginger

21 of 22

Quinoa mushroom pan with rosehip sauce

Also served autumnally with mushrooms Quinoa makes a good figure. By the way, if you're not sure about the pronunciation: Kinwa, with an emphasis on the first syllable, is right. To the recipe: Quinoa mushroom pan

22 of 22

Beef fillet with asparagus and vanilla quinoa

A great trio: The roast beef has nut crust and is served with fine asparagus and vanilla quinoa. The recipe: Beef fillet with asparagus and vanilla quinoa

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Preparation of quinoa: That's how it works

The quinoa seed is surrounded by a seed coat, which in turn contains bitter-tasting, inedible saponins. The quinoa available in the supermarket is therefore peeled.

To completely remove the bitter substance, the food must be be rinsed thoroughly, A fine sieve is an advantage here. Cooking and heating additionally reduces saponins to a safe level.

Now the quinoa with meat or vegetable broth and a half teaspoon of salt boiled over high heat, As a yardstick applies here as with rice: on a cup of quinoa comes two cups of broth.

Then reduce heat and Let quinoa cook with lid, A few minutes later reduce the heat intake again and the Simmer quinoa seeds.

To about 15 minutes the quinoa is slightly glassy and ready to serve. Another five minutes cooking time makes the pseudo grain even softer.

Tips and tricks when cooking with quinoa

Tip for the extra bite: Dry the seeds after rinsing and then in one Lightly fry the pan with olive oil for two minutes and then cook in a saucepan. Who likes, still can Stir in salt and butter or oil - and you have the perfect accompaniment to vegetables and meat.

Who wants to go a step further: something cut in cooked broccoli or avocado pieces - and immediately there is a delicious salad on the table, which gains more flavor through a few drops of lemon juice.

It actually does not need more ingredients. Rainbow Buddha bowls are very often prepared in this way. The colorful Superfood bowls are gluten-free, soak without unpleasant feeling of fullness and taste so good!