Quinoa | சிமைத்தினை

Description

Quinoa (Chenopodium quinoa) is a gluten-free pseudocereal native to the Andean region of South America. Cultivated for over 5,000 years, it was a sacred crop of the Inca civilization, often referred to as “The Mother Grain.” Despite its name, it is actually a seed, not a true cereal, and is closely related to spinach and amaranth.

It thrives in harsh climates, making it a resilient crop in high-altitude, low-fertility soils. Its ability to grow without heavy chemical inputs has contributed to its rise as a global health food.

Nutritional Value (per 100g raw)

• Calories: 368 kcal

• Protein: 14.1 g

• Fat: 6.1 g

• Carbohydrates: 64.2 g

• Fiber: 7 g

• Iron: 4.6 mg

• Magnesium: 197 mg

• Manganese: 2.0 mg

• Phosphorus: 457 mg

• Zinc: 3.1 mg

• Folate: 184 mcg

Nutritional Value (per 100g cooked)

• Calories: 120 kcal

• Protein: 4.1 g

• Fat: 1.9 g

• Carbohydrates: 21.3 g

• Fiber: 2.8 g

• Iron: 1.5 mg

• Magnesium: 64 mg

Key Health Benefits

1. Complete Plant Protein

It contains all nine essential amino acids, making it an ideal protein source for vegetarians, vegans, and athletes.

2. Rich in Fiber

Helps promote healthy digestion, prevent constipation, and support weight management by keeping you fuller for longer.

3. Blood Sugar Control

Its low glycemic index and complex carbohydrates make it a great choice for diabetics and those on blood sugar-friendly diets.

4. Heart Health

Magnesium and potassium in quinoa help regulate blood pressure, while antioxidants protect against cardiovascular disease.

5. Gluten-Free Alternative

Perfect for people with celiac disease or gluten sensitivity.

Ayurvedic Insights

In Ayurveda, this super food is considered light, dry, and slightly heating. It helps balance Kapha and Pitta doshas but may aggravate Vata in excess if not cooked well. Combining quinoa with warming spices like cumin, ginger, and turmeric improves digestion and absorption.

Scientific Research Insights

• A 2019 study in Food Chemistry found quinoa’s bioactive compounds have strong antioxidant and anti-inflammatory effects.

• Research published in the Journal of the Science of Food and Agriculture (2020) showed that quinoa protein improves muscle repair and recovery in athletes.

• Studies also confirm quinoa’s saponins (naturally occurring compounds) may have immune-boosting properties when consumed in moderation.

Culinary & Cultural Uses

• Peru & Bolivia: Served as soups, stews, and porridges.

• Modern Cuisine: Used in salads, Buddha bowls, energy bars, and even desserts.

• Flour Form: Quinoa flour is a great base for gluten-free baking.

How to Cook 

1. Rinse quinoa thoroughly to remove natural saponins (bitterness).

2. Combine 1 cup quinoa with 2 cups water or broth.

3. Bring to a boil, then simmer covered for 15 minutes until water is absorbed.

4. Fluff with a fork before serving.

Tasty Ideas

• Vegetable pulao

• Salad with chickpeas and lemon dressing

• Porridge with fruits and nuts

• Patties with herbs and spices

Sustainability & Farming Benefits

Quinoa is eco-friendly as it grows in nutrient-poor soils, needs minimal irrigation, and naturally resists pests without heavy pesticide use. This makes it a sustainable crop for farmers and a healthier choice for consumers.

Storage & Pest Safety

Store quinoa in an airtight container in a cool, dry place. As it is cultivated without heavy pesticides, occasional insect presence is possible — simply sun-dry if needed. Remember, natural grains with minimal chemical exposure are far safer than pesticide-treated alternatives.

Why Choose Our Organic Positive’s Quinoa?

• 100% pesticide-free and naturally cultivated

• Retains original aroma, taste, and nutrition

• Handpicked and sorted for quality

• Supports sustainable farming and farmer welfare

Usage:

It can be used as a substitute for rice. Can also be used in salad, soups, stews and porridge.