Quinoa is a seed that is classified as a gluten-free whole grain, and is high in fibre and protein – it contains all 9 essential amio acids making it complete plant protein. It has a nutty flavour, and can be used in soups, salads and stews, or alternatively could be added to any recipe using carbohydrates like pasta or couscous to up the nutritional value. Red quinoa holds it shape a bit more than white quinoa when cooked, and has a slightly stronger flavour. You can mix the two together and cook in the same way.
Nutrition
Per 100g
Energy KJ: 1505
Energy Kcal: 356
Fat: 7.1g
Of which saturates: 0.96g
Carbohydrate: 64.3g
Of which Sugar: 3.5g
Fibre: 13g
Protein: 13.7g
Salt: 0.015g
Preparation
Start by rinsing the quinoa well. Then add to a pan with one part quinoa, two parts boiling water i.e. 200ml water for every 100g quinoa. Simmer for about 10-15 minutes until all the water is absorbed. Once all the water has been absorbed, put a lid on and leave it to stand for 5 minutes, before stiring through with a fork to separate the grains. You can add flavour during cooking by adding a stock cube, herbs or other seasoning, and substitute some of the water for lemon juice to give it a citrus flavour.
Storage
Once cooked quinoa will keep in the fridge for up to a week, or can be frozen – it should be reheated to piping hot when required for use.
