Alternative quinoa The healthy grain fruit from the Andes

Quinoa is developing into a trend supplement in German kitchens. The red-brown, yellow or white seeds in South America have been a staple food of the Andean peoples for 6,000 years. The foxtail plant is ideal for cultivation in this area, as it thrives in high altitudes, on less fertile soil and in heat and drought.
Botanically speaking, quinoa does not belong to grasses such as wheat and oats, but is used in a similar way to cereals. Therefore, it is also called pseudo-grain. Gluten does not occur, so people with gluten intolerance (celiac disease) can enjoy quinoa without hesitation.

Healthy Quinoa: Versatile. Image: jdjuanci - fotolia

Quinoa has many valuable ingredients. Per 100 g 14 g protein, 6 g fat and 57g carbohydrates are included. More than half of the fat consists of valuable unsaturated fatty acids. Also, the content of minerals such as magnesium (300 mg per 100 g), iron (8 mg), potassium (804 mg) and calcium (124 mg) is relatively high. In addition, all essential amino acids such as lysine - an important component of collagen in connective tissue.

Especially for vegans, protein-rich pseudo-cereals such as quinoa or amaranth are an interesting addition to everyday eating. Quinoa available in Germany is usually debittered (saponins). Nevertheless, before use, the seeds should be rinsed thoroughly with water to remove the remaining bitter substances.

The preparation is simple: A brief roasting in olive oil, the nutty aroma can develop optimally. Then simmer in double the amount of water or stock in a covered pot for 12 to 15 minutes. Simmer for a few minutes and ready is a delicious side dish to main courses. It is seasoned with a little butter or oil and a pinch of salt. Too long, the "Inkakorn" should not cook because it is too soft and loses its bite.

Quinoa is also available as flour or puffed. It is available in organic markets, health food stores and well-stocked supermarkets. Prefer the organic pseudo-grain to avoid pollutants. (Heike Kreutz, aid)