Welcome to Your New Grain Staple: Quinoa

It is the “Mother of Grains,” or so the Incans would have us believe, but after taking a closer look at the nutritional and taste benefits of  quinoa (pronounced keen-wa), I am in full agreement.  Eating quinoa is like winning the nutritional lottery as far as grains are concerned.  I have decided that I love it so much it will now replace brown rice as my go-to grain.  Here are 5 reasons why you should eat quinoa instead of brown rice.

1.  Taste.  Quinoa has a rich nutty flavor to it that makes it taste more substantial and filling than brown rice.  It also has  little more fiber, so the scientific data even shows that quinoa is more filling.

2.  Time.  Quinoa takes 12-15 minutes to rinse and then cook up in water on the stove top; brown rice takes 50+ minutes, not to mention a hefty amount of spices and salt to make it have flavor.  When I come home after a long day, the last thing I want to do is wait for rice to cook.

3. Versatility.  Don’t just limit quinoa to a side grain dish, that would be a disservice.  Quinoa can add substance to soups, be a breakfast porridge, or even be the main ingredient in sweet baked goods.  Quinoa has no gluten, so it is excellent for gluten-free diets.

4. Quinoa is a symbol for endurance.  The crop thrives (was domesticated) in one of the harshest climates on earth, the highlands of the Andes mountains.  It can grow in altitudes over 9,800 feet above sea level where wind and fluctuating temperatures can damage other crops like corn and potatoes.  The Incas used quinoa to protect these other staples in their farming terraces.  Additionally, the Incas had the most extensive road network in Pre-Colombian South America.  The runners who used to send messages along these roads most likely relied on quinoa for nourishment.

5. It packs a much larger nutritional punch than brown rice.  Consider these numbers that I gathered from the nutritional label of a box of quinoa and a bag of brown rice.  Additionally, quinoa has thiamin, niacin, and folate, but I ran out of room in my table to show it.  I also don’t exactly know what these nutrients do for out bodies.  Let’s face it, quinoa outperformed long grain brown rice in every single category.

Long Grain Brown Rice Quinoa
Serving size ¼ cup dry 1/3 cup dry
Calories 170 160
Total Fat 1.5 grams 2.5 grams
Potassium 0 grams 320 mg (9% DV)
Carbohydrates 35 grams 30 grams
Fiber 2 grams 3 grams
Protein 4 grams 6 grams
Iron 4% (DV) 20% (DV)
Phosphorous 0 20% (DV)


 

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