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Quinoa (or quinoa) is a pseudocereal native to the Andes, cultivated for over 5,000 years. Although it resembles grains, it is actually a seed, but is consumed as a grain due to its high carbohydrate content. It is known for its high nutritional value and versatility in the kitchen.
Quinoa is considered a superfood due to its multiple benefits:
High protein content: It contains all essential amino acids, making it a complete protein, ideal for vegetarian or vegan diets.
Rich in fiber: Promotes digestion and helps control cholesterol and blood sugar.
Source of minerals: Provides iron, magnesium, phosphorus, zinc, and potassium, essential for bone and muscle health.
Gluten-free: Suitable for people with celiac disease or gluten sensitivity.
Low glycemic index: A good option for those looking to control blood sugar levels.
Properties of quinoa - Mentta Blog
It is known that there are more than 3,000 types of quinoa, but the most common ones are:
Red quinoa: It has a more intense flavor, firm texture, and is ideal for salads or cold dishes.
White quinoa: The most common and with a milder flavor, perfect for any type of preparation.
Black quinoa: More crunchy and with an earthy touch, it takes a little longer to cook and is excellent for gourmet recipes.
Quinoa is mainly produced in the Andean region of South America, where it has been cultivated for thousands of years. The main producing countries are:
Peru: It is the largest producer and exporter of quinoa worldwide. It is cultivated in regions such as Puno, Cusco, Ayacucho, and Arequipa.
Bolivia: Second largest producer. Its royal quinoa, grown in the highlands (Oruro and Potosi), is highly valued in the international market.
Ecuador: Produces on a smaller scale, but with great quality, especially in the Andes (Chimborazo and Imbabura).
Preparing it is simple, but it is important to wash it well before cooking to remove the saponin, a bitter substance that coats it.
Basic steps to cook quinoa:
1. Rinse the quinoa under cold water with a fine mesh strainer.
2. Lightly toast in the pot (optional) to intensify its flavor.
3. Cook in a ratio of 1 cup of quinoa to 2 cups of water or broth.
4. Bring to a boil, then reduce heat and simmer for 15-20 minutes, until the water is absorbed and the grains become translucent.
5. Let it rest for a few minutes and fluff with a fork.
It can be incorporated into your meals in salads, vegetables, drinks, burgers, and soups.
