Originating from the Andean region of South America, white quinoa is one of the most popular types of quinoa. It cooks up fluffier and softer than its red or black counterparts. High in protein, fiber, vitamins, and minerals, it’s renowned as a superfood and has been a staple food for thousands of years in places like Bolivia, Ecuador, Colombia, and Peru.
Nutritional Information (per 100g cooked):
- Calories: ~120 kcal
- Protein: ~4.1g
- Carbohydrates: ~21.3g
- Sugars: ~0.9g
- Fat: ~1.9g
- Dietary Fiber: ~2.8g
- Sodium: ~7mg
Ingredients:
- 100% whole grain white quinoa seeds
How to Use:
- Rinsing: It’s essential to rinse quinoa under cold water before cooking to remove its natural coating called saponin, which can be bitter.
- Boiling: Typically prepared by boiling in water or broth (ratio of 1 cup quinoa to 2 cups liquid).
- Applications: Can be used in salads, soups, stews, or as a grain substitute for dishes like stir-fries or breakfast porridge.
Recipe Idea – White Quinoa Salad with Lemon Vinaigrette: Ingredients:
- 1 cup white quinoa
- 2 cups water
- 1 bell pepper, diced
- 1/2 red onion, finely chopped
- 1 cucumber, diced
- 1/2 cup cherry tomatoes, halved
- 1/4 cup fresh parsley, chopped
- 3 tbsp olive oil
- 2 tbsp lemon juice
- 1 garlic clove, minced
- Salt and pepper to taste
- Feta cheese, crumbled (optional)
Instructions:
- Rinse quinoa thoroughly under cold water using a fine-mesh strainer.
- In a saucepan, bring water to a boil, add quinoa, reduce heat, and simmer covered for 15 minutes or until quinoa is cooked and water is absorbed. Remove from heat and let it sit for 5 minutes, then fluff with a fork.
- In a large bowl, combine cooked quinoa, bell pepper, red onion, cucumber, cherry tomatoes, and parsley.
- In a small bowl, whisk together olive oil, lemon juice, minced garlic, salt, and pepper. Pour the vinaigrette over the quinoa mixture and toss to combine.
- Garnish with crumbled feta cheese if desired and serve.
Diets it fits into:
- Vegetarian
- Vegan (omit feta cheese or use a vegan alternative)
- Gluten-Free
- Whole Foods Plant-Based
- Paleo (although some strict paleo followers might exclude it)
Note: Quinoa is naturally gluten-free, making it suitable for those with celiac disease or gluten sensitivities. However, always check for cross-contamination and ensure it’s processed in a gluten-free facility if there is extreme sensitivity.
