Chen Ben Asher – Functional Nutrition – Superfood Quinoa

Quinoa has come a long way in recent years and moved from health food stores to neighborhood supermarkets. So even though it can seem complicated, cooking quinoa is rather simple, easy and even fast. Quinoa fits in a wide variety of foods and has health attributes that help everyone. Not to say it is considered a great gluten-free grain that can support you on a gluten-free diet.


Quinoa is very nutritious grain, with 185 grams of cooked quinoa, 8 grams of protein, 5 grams of fiber and a wide variety of minerals and vitamins, ranging from 30 percent magnesium, 28 percent phosphorus essential for bone building and energy production, 19 percent, Folic acid (vitamin B9) is recommended to consume before and during pregnancy and also – copper, iron, zinc, potassium and more.


A super source of plant-based protein – Quinoa is a rich source of protein, with 4.5 grams of protein per 100 grams of cooked quinoa, quinoa is an excellent source of protein for vegetarians and vegans and anyone who wants to enjoy light protein meal that it easy to digest.



3 Colors of Quinoa The wonderful quinoa grows in an arc of colors, from rectangle to black to red to green colors and various shades. The three main types we use are white, red and black quinoa. White quinoa: a delicate taste, perfect for cooking The most common type of quinoa. Of all the colors of the quinoa, the white has the gentlest taste and a light texture. After cooking, the tissue is slightly softer than the other 2 types. Cooking white quinoa is the fastest of the three types. Because of its soft texture and mild taste, white quinoa works well as a substitute for rice in many foods such as stuffed foods, stews, soups, etc.


Red Quinoa: A strong taste, very suitable for cold salads

The red quinoa (which gets brown after cooking) has a stronger taste and a slightly more viscous texture. Red quinoa is often the right choice for cold salads because it keeps its shape longer. Cooking red quinoa takes about 3-4 minutes longer than whitening.


Black quinoa: sweet, maintaining its shape over time

Black quinoa tastes a little stronger than white and is slightly sweeter. Black quinoa is also suitable for cold salads, it can be combined with a wide variety of vegetables and sauces and it maintains its shape over time. Cooking black quinoa takes about 5-6 minutes longer than cooking the brick.


How to cook quinoa?


This is a very basic recipe for cooking white, red or black quinoa. Quinoa can be used as a substitute for rice or as a basis for salads.  Easy, quick and yummy


  •  2 cups liquid: 1 cup of water plus 1 cup of either chicken or vegetable broth
  • 1 cup quinoa·
  • 1/2 teaspoon salt

·       Transfer quinoa to the slight strainer, wash under a tap water (just like rice)

  • In a medium pot, add liquid, salt, and quinoa and bring to a boiling point
  • Lower heat, cover the pot and cook until all the water is absorbed (about 15 minutes of cooking)
  • Remove the pot from the heat and let the quinoa rest for an additional 5 minutes in the pot, covered
  • If the quinoa is still a bit crunchy, it can be returned for a few more minutes until getting softer

 Common mistakes in cooking quinoa While cooking quinoa is simple and fast, many fail into the small mistakes that affect the result. Here are four common mistakes that are made when cooking quinoa.

1.Skip the rinse

Quinoa should be rinsed well. On top of the quinoa, there is a bitter coating that must be rinsed with water. If you do not wash the quinoa you will probably get a different taste than usual. When you wash the quinoa, use a gentle strainer.

2. Cook overly

No one likes quinoa too soft, when all the grains turn transparent, the quinoa is ready! Too soft quinoa affect flavor

3. Drain left liquid after cooking

 Quinoa absorbs a lot of water, so make sure to drain the liquid after cooking. Like rice, quinoa grains need to be separated. Otherwise, your dish will be watery and hard to enjoy over salads or as a side dish. Use a gentle strainer if needed

4. Do not let it rest

After cooking the quinoa, you should be allowed to rest for about 5 minutes in the pot without removing the lid and without peeking. Remember to remove the pot from heat, return the quinoa to the cooking and dry it.

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