There may be times when you just stare at your takeout app during your busy evenings while your quinoa sits forgotten in the pantry. This ancient grain is gluten-free and nutrient-packed, so you may want to turn it into quick, satisfying meals.
The problem is you don’t know how. Let’s help you change your perspective about quinoa consumption and learn some tricks and make-ahead methods to save your weeknight dinners, so you can eat healthy even on a tight schedule.
What is Quinoa?
Quinoa (pronounced “keen-wah”) is a type of edible seed that comes in various colours like black, red, yellow, and white. It is usually referred to as a grain but it’s actually a pseudocereal. Meaning, it’s a seed that’s cooked and eaten like a grain.
Quinoa was first cultivated in the Andean region of South America about 5,000 years ago and was an important food source for the Inca civilization. Its popularity rose because of its high nutritional value and versatility.
Quinoa Seeds Nutrition
Here is the breakdown of its significant nutrients (per cooked cup, 185 grams):
-
Calories: 222
-
Protein: 8.14 grams
-
Fiber: 5.18 grams
-
Fat: 3.55 grams
-
Carbohydrates: 39.4 grams
It can also provide an adequate intake of the following vitamins and minerals:
-
Folate
-
Magnesium
-
Manganese
-
Iron
-
Phosphorus
-
Copper
-
Zinc
-
Vitamin B6
Health Benefits of Quinoa
Quinoa has a lower GI or glycemic index, meaning it releases sugar into your bloodstream slowly. This is beneficial to people who want to manage their blood sugar levels.
The fiber, magnesium, and potassium found in quinoa are good for the heart. Soluble fiber lowers bad cholesterol, while magnesium and potassium regulate your blood pressure.
Quinoa is also good for digestive health as it contains both soluble and insoluble fiber. Fiber adds bulk to stool and also promotes a healthy gut microbiome.
You will also feel fuller for a longer period because of its high fiber and protein content. Quinoa’s naturally gluten-free, so it’s a great choice for people with celiac disease or gluten intolerance.
Lastly, quinoa contains antioxidants like quercetin and kaempferol that can protect your body from cell damage and reduce the risk of chronic diseases.
Reasons It’s Perfect For Busy Singaporeans
Singaporeans are known for their fast-paced lifestyle and demanding work schedules. The unique qualities of quinoa make it a fantastic choice for those who want to maintain a healthy diet amidst a busy life.
-
Quinoa cooks faster than rice as it takes only about 15-20 minutes. It’s perfect for busy weeknights when time is limited.
-
What makes it ideal for meal prepping is it stores well in the refrigerator. You can cook a batch at the start of the week and use it for different meals throughout the week. Saved you time and effort.
-
Quinoa can be incorporated into various dishes like salads, stir-fries, breakfast bowls and desserts. With quinoa, it’s easy to adapt to different cuisines and taste preferences.
-
Since quinoa is packed with essential nutrients, you will have sustained energy and a nourished body even if you lack time to consume multiple meals throughout the day.
-
Quinoa is readily available in most supermarkets and grocery stores in Singapore.
Tips for Selecting Quinoa
Here are the quality indicators when choosing quinoa.
Appearance and Size
-
Grains should be uniform in size and colour
-
Look for a slightly pearlescent or glossy sheen
-
Avoid packages with broken, discoloured, or shrivelled grains
-
Quinoa should appear clean and free from debris
Colour Consistency
-
White/ivory quinoa should have a consistent cream colour
-
Red quinoa should display a deep, uniform burgundy shade
-
Black quinoa should be consistently dark
-
For tri-colour varieties, ensure there’s a clear distinction between colours
Packaging Quality
-
Choose quinoa in sealed, moisture-proof packaging
-
Check for signs of moisture damage or mould
-
Verify that the package is free from tears or damage
-
Look for clear best-before dates and storage instructions
Standards
-
Check for “saponin-free,” “non-GMO,” or “pre-washed” labels, as they indicate the processing quality
Storage Considerations
-
Select packages with clear storage instructions
-
Consider package size based on your usage needs
Where to Buy Quality Quinoa
In Singapore, premium quinoa is available through:
-
Specialised health food stores like Nature’s Glory
-
Organic food markets
-
Select premium supermarkets
When buying from Nature’s Glory or similar specialty stores, you can expect the following:
-
Direct sourcing from reliable produces
-
Proper storage and handling practices
-
Quality assurance checks
-
Organic certification verification
Price Considerations
While price should not be the only factor, it can indicate quality. Extremely low-priced quinoa might indicate lower quality or poor sourcing.
Premium quinoa usually commands a higher price due to:
-
Better growing conditions
-
Stricter quality control
-
Organic certification
-
Fair Trade practices
You get the full nutritional benefits when you invest in high-quality quinoa.
Preparing and Cooking Quinoa
Cooking quinoa is super easy!
Here is a basic guide you can follow:
Rinse. Place quinoa in a fine-mesh sieve and rinse under cold water for about 30 seconds to remove any bitter residue.
Cook. Combine 1 cup rinsed quinoa with 2 cups of water (or broth for extra flavour) in a saucepan. Bring to a boil, then reduce heat to a simmer, cover, and cook for about 15-20 minutes, or until all the water is absorbed.
Rest. Remove from heat and let it sit, covered, for about 5 minutes for the quinoa to steam and fluff up.
Fluff with a fork and serve!
Quick Tips for Best Quinoa
If you want to achieve a nuttier flavour, toast the quinoa in a dry pan over medium heat for a few minutes before cooking.
Get creative with the cooking liquid to use. It can be broth, stock or coconut milk instead of plain water.
Or add salt, pepper, herbs, spices, or a squeeze of lime or lemon juice to the cooking water or after the quinoa is cooked.
The last tip is to not overcook quinoa, as it can turn out mushy. Check for doneness by looking for the little “tails” that sprout from the grains.
Enjoy! You can eat quinoa hot or cold in salads, as a side dish, or as a base for grain bowls.
Get Your Organic Quinoa at Nature’s Glory
Enjoy the health benefits and convenience that quinoa provides. This super grain is a healthful addition and/or alternative to your usual food staple.
Nature’s Glory offers organic white quinoa in packages of both 500g and 1kg. And we have a promotion that, if you get 4 of either package, you’ll get one free.
Confidently buy high-quality and genuine quinoa in Singapore through our online store. Happy cooking!