subject: Quinoa: Tips And Tricks To Prepare It [print this page] Quinoa is a nutritious grain high in iron, zinc, and calcium. It has a wonderful, nutty flavor and serves as a great side dish or as the basis of a main dish, such as a grain salad like tabouli. Technically quinoa is not a grain but a seed, but it is enjoyed and prepared just as you would many grains. To get the most out of this nutritious food, we recommend taking specific steps to soak the quinoa in advance to reduce the mineral inhibitors in the quinoa itself.
Quinoa is high in a mineral-inhibitor called phytic acid which binds to minerals such as iron, zinc, calcium, and magnesium and keeps your body from absorbing them. The nutritional profile of quinoa is exceptional but the fact is that you cannot absorb much of quinoa's mineral content if you do not take measures to reduce the phytic acid. However, if you soak the quinoa in advance, you will reduce the phytic acid content and reduce the cooking time of the quinoa at the same time.
Rinse your quinoa and plan to soak it for about twelve hours, give or take. Soak it in the amount of water called for in your recipe, typically two parts water for one part quinoa. Overnight soaking works well. Soaking the quinoa in the morning as you plan for your evening meal works well too. Soak it in warm water -- above body temperature -- and leave it in a warm spot. Cover it with a towel to keep the bugs out as it soaks. Some people add a bit of lemon juice or yogurt to the mixture to improve the pH of the soaking water and to break down the phytic acid more effectively. Give that a try as well, but if the flavor does not appeal to you, a plain warm water soak works fairly well too.
When you are ready to cook the quinoa, simply transfer it to a saucepan and cook it as per the instructions. Because you soaked it for hours, the quinoa will cook about twice as fast as it usually does (in ten minutes or less depending on your altitude). Consider soaking the quinoa in a stainless saucepan and simply putting the pan on the stove when you are ready to cook it.
Cook the quinoa as you normally would, but appreciate the fact that you will be benefiting from more of its nutrients.
Quinoa is versatile. Consider a few uses:
Quinoa makes a great breakfast porridge with added salt and honey.
Use quinoa to make a grain salad, along the lines of tabouli with olive oil, garlic, tomato, and bell pepper.
Poor a hot soup over your quinoa to add flavor and nutrition to your soup.
Simply use quinoa as a side dish to complement your favorite main dish.
Quinoa is nutritious, flavorful, and versatile. Prepare it with intent to reduce the phytic acid and you will be sure to reap its full benefits.
