Going back to its origins, quinoa is an ancient grain native to South America. Historical evidence shows that it was domesticated for consumption by the people of Bolivia and Peru between 3,000 and 5,000 BCE. Quinoa grows into tall, fluffy, cloud-like bundles resembling rock candy and thrives in environments where temperatures don’t exceed 90 degrees Fahrenheit. The main types of quinoa that you’ll see on the market today are white, red, and black varietals, which can be combined to create tri-color or rainbow quinoa blends. While each of these quinoa types will have slightly different flavor notes, you can generally expect quinoa to bring a mild, slightly nutty taste to your recipes. Alongside classic iPods, Blockbuster, and low-rise jeans, quinoa only really became popular and widely available in the U.S. in the mid 2000s. This is due, in part, to its impressive nutritional benefits, which are plenty and worth the hype. Here’s what you need to know about the nutritional benefits of quinoa, and why nutritionists recommend adding it into your regular rotation of healthy grains.
Manganese: Vital for bone and metabolism function. Magnesium: Important for healthy muscle functioning, blood clotting, blood pressure management, and bone function. Copper and Zinc: Supportive of healthy immune function. Iron: A key component to blood cell health. Vitamin E: A potent antioxidant. Phosphorus: Crucial for healthy bones, teeth, and cells. B Vitamins like folate, thiamin, riboflavin and B6: Essential for healthy energy levels, growth, and development.
Quinoa has been found to be a great source of the phytochemicals quercetin and kaempferol, among others. Quercetin is a potential immune booster and anti-inflammatory agent, found to be protective against heart disease and cancer. Kaempferol also helps to reduce inflammation and preserve liver health while preventing metabolic diseases. As with most things, moderation is key. Including one to two cups of quinoa into your meals a few days per week is a great place to start. Here are some favorite quinoa recipes for inspiration:
Cheesy Baked Quinoa and Cauliflower
The best part about this creamy-cheesy-crispy casserole? You can make everything ahead of time. When you’re ready to bake, pop the dish into the oven for comforting goodness in less than 20 minutes.
Mole-Spiced Black Bean and Quinoa Bowl
This vegetarian weeknight main uses jarred mole to make a flavorful Mexican-inspired bowl without the time (or ingredient) commitment.
Skillet Quinoa With Olives and Crispy Tofu
Ras el hanout is a fragrant Moroccan spice mix typically of cinnamon, cumin, coriander, and allspice that infuses complex flavor into quinoa pilaf and crispy triangles of tofu.
Nutty Superfood Breakfast Bites
This is no ordinary energy bar. Almonds, seeds, quinoa, goji berries, and more superfood ingredients give these make-ahead breakfast bars plenty of flavor, texture, and nutritional perks.
Quinoa With Sweet Potatoes, Kale, and Pesto
Just call this cozy dish fall in a bowl. Simple, yet satisfying, these quinoa bowls offer 14 grams of protein to keep you going. Find more quinoa recipes right here.
