Quinoa - The Ancient Grain Of The Future
Quinoa is an ancient grain that has been cultivated for thousands of years by the indigenous people in South America, primarily in Peru, Bolivia and Chile. Once a staple food for the Inca empire, quinoa is gaining popularity worldwide today as a superfood for its nutritional benefits. Let's explore the variety, history, nutritional profile and growing popularity of this highly nutritious pseudocereal.
The Varieties of Quinoa
There are over 120 varieties of quinoa cultivated primarily based on their color, size and texture. The most common varieties available are:
- Red Quinoa: Dark reddish-brown in color with a crunchy texture and nutty flavor. It has the highest antioxidant content amongst quinoa varieties.
- White Quinoa: Off-white to light tan color with a mild, slightly bitter flavor. It cooks up light and fluffy.
- Black Quinoa: Black or dark brown in color with a crunchy bite. It has a slightly nutty and bitter taste.
- Mixed Color Quinoa: A rainbow blend of red, white and black quinoa grains. This variety adds visual appeal and flavor variety.
Other heirloom varieties like rainbow, golden, yellow, purple quinoa are also sometimes available in specialty stores. Farmers in South America also cultivate quinoa varieties suited to different climates and soil conditions.
The Ancient History of Quinoa
Archaeological evidence shows that quinoa grain was first domesticated in the Andean region around 3,000 BC and was an important food crop for the Incas by the 15th century AD. The Incas considered quinoa as "the mother grain" and revered it for its nutritive value. It formed an integral part of the Incan diet. They developed over 3,000 varieties of quinoa adapted to different climates of the Andean region. After the Spanish conquest in the 16th century, quinoa cultivation sharply declined as the Spanish preferred other crops. It remained mostly a subsistence crop confined to the Andean highlands.
In the 1980s, quinoa began attracting more worldwide attention for its high nutrition. UN agencies promoted quinoa in poverty-stricken areas to counter malnutrition. Since the 1990s, demand and cultivation of quinoa increased outside South America as its health benefits became better known in North America and Europe. Today, quinoa is reemerging as an important food crop globally while efforts are ongoing to conserve heirloom varieties.
Nutritional Powerhouse Quinoa
Quinoa is often referred to as a nutritional superfood for its remarkable balance of essential amino acids, dietary fiber, vitamins, minerals, and antioxidants. Some of its key nutritional benefits include:
- Protein: Quinoa is an exceptional plant-based source of complete protein as it contains all nine essential amino acids including lysine which is lacking in many plant proteins. 1/2 cup of quinoa provides about 8 grams of protein.
- Fiber: It is high in fiber with about 5 grams per cup of serving which aids digestion and satiety. Both soluble and insoluble fiber content helps regulate blood sugar levels.
- Manganese: It contains high amounts of manganese, an essential trace mineral required for energy production, bone health and metabolism. Just 1/2 cup provides over 30% daily requirement.
- Magnesium: Magnesium helps maintain blood pressure levels and is essential for nerve and muscle functions. Quinoa is a great source providing about 25% DV in a cup of cooked serving.
- Iron & Phosphorus: It also provides a good amount of iron to prevent anemia and phosphorus for building bones and teeth. The iron is non-heme and absorbed better when combined with vitamin C foods.
- Other vitamins & minerals: Quinoa contains moderate amounts of folate, copper, calcium, zinc, vitamin B1, B2, E along with antioxidant compounds like carotenoids and flavonoids.
Its high mineral and antioxidant content along with a low glycemic index make quinoa a healthy choice for weight management as well. Its protein and fiber content helps keep hunger and blood sugar levels stable for hours.
Cooking and Including Quinoa in Diet
Quinoa requires rinsing thoroughly before cooking to remove its natural coating called saponin which contributes a bitter taste. The standard ratio for cooking quinoa is 1 cup dry quinoa to 2 cups liquid. It can be cooked in water, vegetable or chicken broth. Most types take around 15 minutes to cook and will have curled tails when done.
Some tasty ways to include nutritious quinoa in diet are:
- Quinoa Salad: Make a colorful salad by tossing cooked quinoa with vegetables, legumes, nuts and a vinaigrette dressing.
- Quinoa Pilaf: Cook quinoa pilaf style by sautéing onions, garlic and spices before adding quinoa and flavored liquid.
- Quinoa Soup: Use quinoa in vegetable or lentil soups for extra protein and fiber boost.
- Quinoa Breakfast: Top cooked quinoa with yogurt, fruit and nuts for a hot breakfast cereal or make quinoa porridge.
- Quinoa Casserole: Create delicious baked casseroles using quinoa, pasta, rice, vegetables and cheese.
Its versatility allows for many plant-based meat replacements as well by forming patties or meatloaf with quinoa, beans, eggs etc.
Increasing Popularity of Quinoa Worldwide
Today, quinoa is gaining much popularity as a sustainable superfood worldwide. According to the United Nations, quinoa production doubled between 2000 and 2013. The three largest producers are still Bolivia, Peru and the US. But quinoa is actively cultivated now in over 70 countries ranging from Canada to Turkey to India. With its balanced nutritional profile and ability to grow in diverse climates, quinoa is an ideal crop for global food security in face of climate change.
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