Quinoa as a grain alternative
In South and Central America, this exciting food has been one of the staple foods for thousands of years. Here in Europe, quinoa has only really become well known in recent years. Suddenly, quinoa was mentioned in the same breath as chia, acai, or moringa and counted among the so-called superfoods. Quinoa is now familiar to all food enthusiasts, as it is exceptionally rich in protein, gluten-free, and contains many good minerals and other nutrients. Time to take a closer look at the Inca gold!
Quinoa: Origin and Nutrients
The grain does not belong to cereal types such as wheat or rye, but to the goosefoot family. The plant grows at altitudes of over 4000 meters, where hardly any other cereal can grow anymore. Therefore, the quinoa plant with its small, round grains has been a popular food among all high-Andean peoples in Peru, Chile, Ecuador, and Bolivia for thousands of years. That is why it also became known in this country under the name "Inca rice" or "Inca gold", because the Inca people in particular have a very old and long tradition of cultivating quinoa. For several years now, quinoa has also been becoming increasingly well-known in Europe. This has led to an enormous demand for the small grains, causing market prices to keep climbing.
But what makes quinoa so special? It is particularly popular among people with celiac disease, i.e., gluten intolerance, because it contains no gluten and can therefore be incorporated into the diet without hesitation. Quinoa, along with buckwheat and amaranth, is one of the so-called pseudo-cereals. It is also increasingly featured on the meal plans of vegetarians, vegans, and athletes because, in addition to a high protein content, it also offers a wealth of other good nutrients such as iron, magnesium, calcium, zinc, vitamin E, as well as various B vitamins. Furthermore, these little power grains contain all essential amino acids. The UN even declared quinoa the Plant of the Year 2013, which likely boosted its popularity even further. The small round grains are boiled for a few minutes, similar to rice or millet.
It is available in varieties of different colors: White quinoa is the most common, has a slightly nutty flavor, is low in fat, and is the most affordable. Black and red quinoa require a slightly longer cooking time than white, but are similar in taste to the white grain, though somewhat firmer to the bite. Then there is quinoa in puffed form, virtually like tiny popcorn. It is especially popular in muesli, superfruit bowls, and as a topping.
Quinoa is healthy, but...
The dramatically rising demand in recent years unfortunately reveals some drawbacks of this pseudo-cereal that every consumer should be aware of. From a regionally very popular food item, quinoa's triumphant march has relentlessly continued into the West over recent years. World market prices skyrocketed, demand was huge, and production sometimes couldn't keep up. Organic stores increasingly stocked it, and it can now even sometimes be found in major supermarket chains. Veggie burgers from large fast-food chains suddenly featured quinoa-based patties, athletes discovered it as a good source of protein and a filling option, as did vegetarians and vegans. However, the outer hull of quinoa grains contains bitter substances known as saponins as a protective coating. Therefore, it is recommended to always thoroughly rinse peeled quinoa grains with warm water before cooking to remove any remaining saponins.
You should also be aware that when buying quinoa, you are purchasing a food item that has traveled practically halfway around the globe to end up on the shelf of your organic food store. This gives quinoa a concerning ecological footprint. The extreme demand, particularly in Europe, presented farmers with the immense challenge of growing even more quinoa. Prices skyrocketed. The population of the cultivating countries, where quinoa had always been an affordable staple food, suddenly had to resort to alternatives. This makes it all the more important that everyone is conscious of which variety they buy. Look for a Fairtrade seal and ideally organic farming as well, so that your purchasing decisions support the farmers and local population. The rapid rise in demand results in increased cultivation in the Andean countries, severely disrupting the ecological balance in these regions. A few years ago, the Inca grain also faced criticism: exploding sales and the associated increase in production led some growers to deviate from their traditional farming methods. Contaminated batches of quinoa were the result of this hype. Especially with exotic superfoods like quinoa, it is therefore particularly important to intentionally look for and buy a Fairtrade product as well as organic cultivation!
5 tips for buying, preparing, and consuming quinoa
Especially with a food like quinoa, it is important to pay attention to a few specific things. Our five quinoa tips for you:
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Always look for a Fairtrade seal and organic farming when buying your quinoa.
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Incorporate it consciously and not excessively into your meal plan. Always keep in mind that quinoa is a food with a long transport route - all the way around the globe. Millet is a fantastic alternative and is welcome on any meal plan. Furthermore, millet can be cultivated and sold locally.
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Be sure to rinse quinoa with warm water before cooking to remove any remaining indigestible saponins.
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Cooked quinoa will keep in the refrigerator for up to a week. Raw quinoa should be stored airtight, as well as in a cool, dark place if possible. When stored correctly, the uncooked grains have a long shelf life of at least two to three years.
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It serves as an excellent side dish for various meals or can be used as an ingredient in salads or patties. Quinoa can also be used wonderfully in sweet dishes and combined with fruit.
