Quinoa, pronounced "keen-wha," is technically a seed rather than a grain. Rich in protein, plus a source of B vitamins, iron, magnesium, phosphorus and zinc, it’s a popular gluten-free choice. Varieties like white, black, and red quinoa offer different flavour profiles. Quinoa can also be found in forms like flakes, flour, and pasta.
It's advisable to rinse quinoa before cooking to prevent a gritty texture. When cooked, quinoa has a mild flavour with hints of nuttiness and a touch of grassiness, similar to wild rice. Its tiny grains are smaller than wheat berries, barley, or millet grains, and when cooked, the germ forms a delicate, translucent halo around each grain.
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While quinoa flour is naturally gluten-free, it's important to note that it may be processed in facilities that handle gluten-containing grains like wheat. For those with gluten sensitivities, it's recommended to verify if the product is processed in a gluten-free facility by checking the manufacturer's website.
When buying quinoa
When purchasing quinoa, you'll typically find two quinoa varieties in stores: tri-color or white. Black quinoa is less common and is usually stocked in health-food stores. Additionally, quinoa can be ground into flour, making it suitable for reduced-gluten or gluten-free baking and cooking.
How to use quinoa
- Create quinoa hummus by substituting half of the chickpeas in your homemade hummus with cooked and chilled quinoa.
- Use cooked and chilled quinoa in stuffings for chicken, turkey and capsicums.
- Bulk out mince with cooked quinoa in meatballs, patties and meatloaf.
- Use it to bulk up and add texture to soups. Add rinsed and drained quinoa 15 minutes before the end of cooking time.
- Substitute breadcrumbs with cooked quinoa to coat chicken or veal schnitzels for a gluten-free option.
- Begin your day with quinoa porridge: Bring ⅓ cup of quinoa and ⅓ cup of water to a boil in a small saucepan. Simmer covered for 10 minutes, then add ⅓ cup skim milk and continue simmering covered for another 10 minutes or until thickened. Serve with fresh or dried fruit, nuts, and a touch of honey if desired.