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The quinoa, a small seed with a nutty flavor, is a versatile and nutritious food that has become, in recent years, "Very trendy and popular worldwide for its nutritional and health benefits.". He is originally from the high plateaus of the Andean regions ofSouth America. . It is very popular among people who adopt a gluten-free diet because it is a naturally gluten-free food, making it a perfect substitute for grains. It is also the preferred choice for following a healthy and balanced diet due to its nutritional qualities, because it contains many essential minerals and is richer in protein than commonly consumed grains like wheat or rice.
Even if it constitutes an excellent alternative as a main course to cereals, potatoes, and other starchy foods, The preparation of quinoa can, however, be a bit tricky if you don't know the right techniques. In this article, we will go through the step-by-step method of preparing quinoa, providing you with essential tips and its cooking time. for obtain a perfect texture.
What is the composition of quinoa ?
Quinoa is a gluten-free seed "Who is" considered a pseudo-cereal, the fruit of a plant from the same family, the Amaranthaceae, as spinach and beets.It fits perfectly to people wanting to follow a vegetarian or vegan diet thanks to its high content of plant-based proteins and its good iron intake. It is therefore a good alternative to meat. Here is the typical composition of quinoa:
Carbohydrates: Quinoa is rich in complex carbohydrates, as they make up about 70% "of its nutritional value, which makes it a" excellent source energy for the day. He is considered a low-starch food. Glycemic index (53), thanks also to the fibers and proteins it contains, two elements that slow down the digestion process. Its consumption does not disrupt blood sugar levels and does not cause an insulin spike: its consumption can be adapted for people with diabetes.
Proteins: Quinoa is remarkably rich in protein compared to other grains, containing about 14% (either 14 g per 100 g. Sure, please provide the text you would like to be translated from French to English.Proteins contain all the essential amino acids, which makes them a source of protein complete and granting it an effect High satiety. It contributes to a healthy and balanced diet.
Fibers: This food contains as much dietary fiber as a whole grain, which helps regulate bowel movements, control blood sugar levels, and prevent cardiovascular diseases.
Lipids: It contains approximately 15% healthy fats, primarily in the form of polyunsaturated and monounsaturated fatty acids. These lipids are favored and recognized as beneficial for heart health.
Minerals: Quinoa is an excellent source of minerals "because it contains" approximately9% iron, magnesium, phosphorus, manganese, and zinc. It also contains significant amounts of calcium, potassium, and copper.
Vitamins: Quinoa is rich in B vitamins, including thiamine (B1), riboflavin (B2), niacin (B3), and vitamin B6. It also contains vitamin E, which is an essential antioxidant.
How to prepare quinoa? Could you please provide the complete text you would like to have translated? The text you provided seems to be incomplete., Volume of water)
The preparation of quinoa is quite simple if you follow the instructions we are going to give you. But before we begin, we remind you that to take advantage of the benefits of quinoa At most, it is recommended to let it sprout. Here is how quinoa is germinated at home:
• Be sure to thoroughly rinse the quinoa seeds with cold water to remove impurities and place them in a container with clean water. Make sure the seeds are well immersed. Let them soak for about 2 to 8 hours: this soaking initiates the germination process.
• After soaking, drain the soaking water and rinse the quinoa seeds again with cold water.
• The germination of quinoa is done using a sprouter or a simple fine-mesh strainer. Let it germinate for 12 to 24 hours maximum, depending on the temperature (if you exceed this time, the quinoa grain may develop bitterness). A very quick and easy germination !
The germination of quinoa is optional, and you can always consume the non-germinated quinoa in your recipes habitual. Germination adds a different texture and increases the content of bioavailable nutrients in quinoa. You can, however, eat sprouted quinoa raw as is or cooked.
If you do not sprout it, here are the steps to follow to prepare your quinoa:
- To begin, you will need to determine the amount of quinoa you need. It is important to note that the typical ratio is 1 part quinoa to 2 parts water, or if you want to be more precise, you can measure the volume of the quinoa. It seems like you might have intended to provide a text in French for translation, but only wrote "en." Could you please provide the full text you would like translated? taking 100 grams of quinoa, which corresponds to 125 ml of water. You can adjust these proportions according to your preferences.
- You should then rinse the quinoa if it comes from Latin America, as it contains a natural substance called saponin. saponin ,she envelops the seeds quinoa and can give him a bitter taste "or soapy." This Taste Soapy comes from this chemical compound that forms a foam when it is agitated in water. So to eliminate this saponin, it is recommended to rinse the quinoa before Cooking . Place the quinoa in a fine mesh strainer and rinse it under cold water for a few minutes, gently rubbing it with your hands. To know that the Quinoa from Anjou by Biovie does not contain saponin! So no rinsing necessary.
- Once the quinoa is rinsed, place it in a pot. Add water, maintaining a ratio of 1 part quinoa to 2 parts water. For example, if you have one cup of quinoa, add two cups of water. Or, if you are more meticulous and you like math, the Volume The water for quinoa is multiplied by 1.7, that is, if you take 100g of quinoa which corresponds to 125 ml of water, thecooking water quinoa corresponds to 125*1.7= 212.5 ml .. This will allow the quinoa to absorb the water and cook properly.
So here it is, how to prepare quinoa before its cooking, very easy, right?Now we are going to look at the cooking method.
What is the method "cooking" quinoa ?
We saw how to prepare quinoa, for the method of Cooking There is nothing easier if you follow the recommendations to the letter. Here is the continuation of the preparation:
- After adding the Volume adequate water for the Cooking , add ½ teaspoon of salt to the pot and bring the water and quinoa to a boil over medium-high heat.
- Once the water reaches its boiling point, reduce to low heat and cover the pot to prevent any water loss.
- Let the quinoa simmer for about 10 to 12 minutes (use a timer if you like precision), or until all the liquid is absorbed and the quinoa is tender. You can check the cooking by tasting a few seeds to ensure they are soft and not crunchy.
Less than 15 minutes, that's the time it takes for seeds tender and good quinoa. Now, if you prefer more crunch, you can slightly reduce the cooking time and getting al dente seeds.
Should quinoa be left to rest after cooking? cooking ? ?
Of course! It is better not to serve it immediately after the cooking. . The short rest period will allow your quinoa to transform after its... Cooking , it is not going to become a super quinoa, it will just absorb the residual moisture and become even more tender. This also contributes to a better distribution of heat inside the grains, ensuring a Cooking uniform. During this resting time, the grains will swell and burst, which will allow them to achieve a more pleasant texture for tasting.
It will also help preserve nutrients and improve digestibility. This allows the enzymes present in quinoa to continue to act and break down the naturally occurring anti-nutrients, thereby making the nutrients more accessible to the body.
After resting, the quinoa is ready to be used in your favorite recipes.
Our tips for perfectly cooking quinoa
Here are some simple tips to cook quinoa perfectly, even if you are still a beginner in the kitchen:
- Follow the quinoa preparation method to the letter, while keeping an eye on the cooking "because these" cooking time may vary slightly depending on the quality of the quinoa you purchase.
- Sprout the quinoa grains for 12 to 24 hours.
- You can add the salt at the end of the cooking or not at all, because quinoa doesn't really need to be salted.
- There are 120 varieties of quinoa in total. And the most commonly encountered are white quinoa, red quinoa, and black quinoa. The white quinoa is the softest and most tender of them all, the quinoas red in color and black in color are, on the other hand, more elastic.
- Quinoa can be easily stored. You can freeze it in the freezer and take it out whenever you want to consume it. Or, you can simply store it in a glass jar.
Our recipe greedy to eat quinoa
Here is a delicious recipe gourmet salad to enjoy quinoa:
Mediterranean Quinoa Salad:
Ingredients:
- 1 cup of quinoa
- 2 cups of water
- 1 cucumber, diced
- 1 red bell pepper, diced
- 1 yellow bell pepper, diced
- 1/2 red onion, finely chopped
- 1/2 cup of black olives pitted, sliced
- 1/2 cup of cherry tomatoes , cut in half
- 1/4 cup of fresh parsley , minced
- Juice of a lemon
- 2 tablespoons ofoil olive
- Salt and pepper at the taste
Instructions:
- Rinse the quinoa with cold water to remove the saponin if necessary, as it gives a bitter taste (or use saponin-free Anjou quinoa).
- In a saucepan, add the quinoa and water. Bring to a boil, then reduce the heat and let simmer for 10-12 minutes until the quinoa is tender and the water is absorbed. Let it rest covered for 10 minutes.
- In a large bowl, mix the cooked quinoa, cucumber cubes, bell peppers, red onion, black olives, ", the" cherry tomatoes "and the" fresh parsley.
- In a small bowl, mix the lemon juice, theoil olive oil, salt, and pepper to prepare the vinaigrette .
- Pourriez-vous fournir le texte complet que vous souhaitez traduire ? "Verser la" semble être une phrase incomplète. vinaigrette on the quinoa salad and gently mix to coat all the ingredients well.
- Adjust the seasoning according to your Taste.
- Cover the quinoa salad and let it rest in the refrigerator for at least 30 minutes to allow the flavors to blend.
- Serve the Mediterranean quinoa salad and enjoy !
This Mediterranean quinoa salad is refreshing, colorful, and full of flavors. It can be prepared in advance and makes an excellent choice for a healthy lunch or a light, complete summer meal. Enjoy this recipe "gourmet to appreciate all the qualities of quinoa."
