Although many classify it as a cereal, quinoa is a “pseudocereal” known for thousands of years in the diet. In ancient South American cultures, it was a source of strength and endurance, and because of its nutritional value, quinoa is finally getting its rightful place on European menus.

Quinoa is a complete source of protein since it contains all 9 essential amino acids, which is the main difference compared to other cereals. In addition, it contains the amino acid lysine, which is an essential source of tissue growth and recovery.

Of the vitamins quinoa contains thiamine, riboflavin, niacin, pantothenic acid, folic acid, vitamins A, E and B groups. When we talk about minerals, quinoa can contain calcium, iron, magnesium, phosphorus, zinc, copper, manganese and selenium. Of the other nutrients 100 gr of quinoa contains 7 g of fiber and carotenoids lutein + zeaxanthin 163 mcg.

Combined in energy value, 100 g of raw quinoa contains 368 kcal of which 64.1% are carbohydrates, 14.1% protein and 6% fat.

Here are some simple recipes for making quinoa:

Creamy Peanut Butter Quinoa Porridge

Ingredients:

• 60 g quinoa
• 150 ml of oat milk
• 1/2 teaspoon cinnamon
• 2 tablespoons peanut butter
• 4-5 halves of walnuts
• 1/2 apple, diced

Preparation:

Cook the quinoa in the milk. Pour it into a bowl. Add peanut butter, cinnamon, apples and put walnuts on top and mix everything well.

Blueberry Coconut Quinoa Porridge

Ingredients:

• 1/2 teaspoon coconut oil
• 80 g of quinoa
• 150 ml of oat or almond milk
• 1 tablespoon honey
• 1 tablespoon coconut flour
• 100 g blueberries

Preparation:

Put coconut oil in a bowl, and when heated, pour out the quinoa and a little milk (2-3 tablespoons) and cook for about 5 minutes, until the quinoa softens and gets a golden brown color. Add the rest of the milk and leave on medium-low heat for about 10 minutes, or until the liquid has completely evaporated.

Pour the quinoa into a bowl, add honey, coconut flour and blueberries and mix well.

Chicken & Veggie Quinoa Lunch

Ingredients:

• 200 g of quinoa
• 600 ml of water
• 200 g chicken breast
• 4 tablespoons soy sauce
• 300 g zucchini
• 150 g carrots
• 50 ml of olive oil
• 2 cloves garlic

Preparation:

Put the quinoa in water and cook for about 15 minutes. Cut the carrots into strips and cook for about 10 minutes. Put a little olive oil on a tray and add it to the finely chopped garlic. When the garlic becomes glassy, ​​add the diced chicken then add a little water and soy sauce and cover. Let the chicken simmer for about 10 minutes, stirring occasionally and adding water as needed. Add sliced ​​zucchini to the chicken, then the strained carrots and quinoa. Stir everything and let it boil together until the water has completely evaporated.

Green Creamy Quinoa with Chicken

Ingredients:

• 150 g of quinoa
• 100 g arugula
• 30 g pistachios
• 1.5 tablespoons olive oil
• 200 g chicken

Preparation:

Cut the arugula into pieces and put it in boiling water for 30 seconds. Drain it, but save the water in which it was boiled. Put arugula, pistachios and olive oil in a bowl and mix everything with a stick mixer. If the cream is not thin enough, add a little water in which the arugula was cooked. Put the cooked quinoa in the remaining water. Quinoa is ready after about 10 minutes when you drain it and mix it with arugula cream.

Quickly fry the chicken fillets in a pan and serve with the quinoa.