Quinoa (Red)

Nutritional Info per 100g:

• Carbohydrates 64g
• Protein 14g
• Energy 1540kj
• Fat 6g
• Dietary Fiber 7g

Combine the quinoa and water in a medium pot. Bring to a boil, cover, and reduce the heat. Simmer for 15 minutes. Remove the pot from the heat and let it sit, covered, for 10 minutes more. Then, remove the lid and fluff with a fork. Direction of use: 1 3/4 cups water for every cup of quinoa. Any more water, the quinoa gets mushy. Any less, and it's too dry.

Main vitamins and minerals in quinoa:
Manganese, Phosphorus, Copper, Folate, Iron, Magnesium, Zinc.

Quinoa contains many plant compounds that contribute to its flavour and health effects, including:
Saponin: These plant glycosides protect quinoa seeds against insects and other threats. They're bitter and usually eliminated by soaking, washing, or roasting before cooking.
Quercetin: This powerful polyphenol antioxidant may help protect against various illnesses, such as heart disease, osteoporosis, and certain forms of cancer.
Kaempferol: This polyphenol antioxidant may reduce your risk of chronic diseases, including cancer.
Squalene: This precursor of steroids also acts as an antioxidant in your body.
Phytic acid: This antinutrient reduces the absorption of minerals, such as iron and zinc. Phytic acid can be reduced by soaking or sprouting quinoa before cooking.
Oxalates: They may bind with calcium, reduce its uptake, and increase the risk of kidney stone formation in sensitive individuals.

Bitter quinoa varieties are richer in antioxidants than sweeter types, but both are good sources of antioxidants and minerals.