Quinoa
For a delicious breakfast cereal, cook quinoa in orange juice and serve
with honey and toasted pecans.
Pronounced “keen-wa,” this so-called grain is actually a fruit. Cultivation of
the tiny, disc-shaped quinoa began about 3,000 years ago in the Andes mountain region, mostly
in Peru and Bolivia. It was the most widely cultivated crop among the Incas, who considered it
a sacred plant and used it in rituals. Today, quinoa is grown in South America and in the
Rocky Mountains of Colorado.
Varieties
Quinoa is found in cereals and baked goods, crackers, cookies, and breads. It is also
available in whole-grain, flakes, or flour form. Black quinoa, native to Bolivia and thought
to be nutritionally superior, is sometimes available.
Buying and storing tips
Find prepackaged quinoa in most natural foods or grocery stores; buy in bulk for maximum
savings. Store it in a cool, dry area in a sealed glass or plastic container, because air,
moisture, and sunlight can cause the oils to go rancid.
Availability
Quinoa is available year-round.
Preparation, uses, and tips
Combine small amounts of quinoa flour in baked goods. Cook quinoa in orange juice and serve it with honey and toasted pecans as a breakfast
cereal. Or, cook it with cubed butternut
squash for a hearty winter porridge. Note: The outer part of quinoa is coated with
saponin, a sticky, bitter-tasting substance that protects it in growing but can cause
indigestion. Rinse quinoa well in cool water before cooking to remove the saponin.
Nutritional Highlights
Quinoa, 1 cup (160g)
Calories: 636
Protein: 22.3g
Carbohydrate: 117g
Total Fat: 9.8g
Fiber: 10g
*Excellent source of: Iron (15.7mg), Magnesium (357mg), and
Potassium (1258 mg)
*Good source of: Calcium (102mg)
*Foods that are an “excellent source” of a particular
nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good
source” of a particular nutrient provide between 10 and 20% of the Recommended Daily
Value.
The information presented in this website is for informational purposes only and was created by a team of U.S. registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications.
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