Those who follow a gluten-free, plant-based, or whole foods diet already know all about the health benefits of quinoa. Ever since Oprah named the whole grain as one of her favorite superfoods back in the mid aughts, it’s become a go-to ingredient in everything from veggie burgers to breakfast bowls.
For good reason. The grain—which is actually a seed from a flowering plant originating in Peru, where it has been cultivated for 4,000 years—really is a superfood. Nutrient-dense and fiber-rich, it has anti-inflammatory and antioxidant properties that protect the microbiome and aid in cellular repair. And not just that: it’s also considered a vegetarian-friendly complete protein—a protein that contains all nine of the essential amino acids that the body can’t produce on its own but are integral for metabolism, cognitive function, and immunity. According to Harvard Health, “a cup of quinoa provides 8 grams of high-quality protein and 5 grams of fiber. In addition, it is a good source of minerals such as magnesium, phosphorus, and copper.”
Quinoa, a complete protein
Harvard isn’t the only one singing the praises of quinoa. Vicente Mera, a doctor who specializes in anti-aging medicine at Sha Wellness Clinic, emphasizes the many health benefits of quinoa as gluten-free food: not only does it have a low glycemic index, but it is also a great source of nervous system-balancing B vitamins as well as iron and calcium.
Other nutrition experts are also enthusiastic about the grain. In her book The Food Babe Way, author Vani Hari tells the story of a visit to a quinoa farm in Peru. While there, one of the farmers confided that his 95-year-old mother looked younger than himself “because she ate quinoa every day.” Rich Roll, the ultra-endurance athlete and longevity expert says of the food: “When I began eating things like quinoa, beans, lentils, peas, and tofu…I discovered absolutely no protein-related impediment to my recovery or to my ability to build lean muscle mass. Now fifty-one years old and eleven years plant-powered, I continue to get stronger and faster with each successive year.”
A grain that isn’t a grain
Though quinoa is often used as a substitute for rice and wheat, it is technically not a true grain—it’s considered a pseudocereal, a type of plant that produces a starchy seed that mimics grains. (Other pseudocereals include buckwheat and amaranth, the latter of which is related to quinoa).
Nutrition expert Cristina Barrous explains that because quinoa is a pseudocereal, it is lower in carbohydrates than rice or pasta and won’t cause a spike in glucose. Some studies have even found that swapping quinoa for wheat may lead to significantly lower levels of total cholesterol, bad (LDL) cholesterol, and body weight.
Quintessential quinoa recipes
For these reasons, it’s a no-brainer to keep quinoa on-hand and incorporate it into your daily diet—if you don’t already. Much like flax seeds and sardines, quinoa is a food we should all be eating more of—and, best of all, it’s affordable and ridiculously easy to prepare.
To cook quinoa, be sure to first soak it for 15 minutes and/or rinse it well to remove the natural saponins, a substance that prevents the absorption of other nutrients and causes quinoa to taste bitter if not removed. Then, simmer the quinoa on the stove in water (the ratio is two cups of water for every one cup of quinoa) for ten to fifteen minutes until a fluffy, rice-like consistency is achieved.
Quinoa comes in red, brown, black, and white versions, all of which have a delicate, nutty flavor that pairs well everything from soups to meat to fish to eggs to veggies. Here are some favorite ways to serve it—
Quinoa risotto: Sauté rinsed quinoa with onion and zucchini before simmering in water for a savory dish inspired by longevity expert Olivier Courtin-Clarins’ book Beauty In My Plate.
Kale quinoa salad: Mix cooked kinoa with kale, chopped pistachios, and truffle vinaigrette for an indulgent update on the classic kale salad.
Protein-packed pizza: Add a few tablespoons of quinoa to pizza dough, pie crust, cookies, or muffins for an extra dose of protein and an addictively rich flavor.
