Pronounced "keen-wa". Quinoa is a complete protein grain (50% more than wheat), high in lysine, more iron, phosphorus, vitamins A, E and B, and more calcium and fat than other grains. Quinoa kernels have a waxy protective coating called saponin which will leave quinoa bitter unless rinsed off under running water before cooking. Expands to four times its volume when cooked. Combine with millet, bugler or buckwheat for variety. Substitute for bugler in tabouli. Makes a very light breakfast cereal.
Serving Size: 1/4 cup (43 g)
Nutrient Amount % DV
Calories 160 Calories from Fat 20 Total Fat 2.5 g 4% Sodium 10 mg 0%
Total Carbohydrate 30 g 10% Dietary Fiber 3 g 12% Sugars 0 g Protein 6 g
Calcium 2% Iron 20%
Basic cooking instructions: Soak quinoa in warm water for 5 minutes. Wash, drain and rinse several times. Add 1 cup quinoa to 2 cups boiling water. Return to boil, lower heat and simmer until water is absorbed.
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