Quinoa
Growing, harvesting, and washing saponins
Quinoa arrives coated in a layer of saponins — bitter biochemical compounds the plant developed as a natural defense against insects and birds. Saponins are not toxic to humans, but they are very bitter, and if not washed before cooking, the quinoa will taste bitter and soapy.
- "Prewashed" quinoa: has undergone industrial washing. A light rinse is still recommended.
- Non-prewashed quinoa: must be rinsed 2-3 minutes under running water until the water runs clear.
- Testing: before cooking, chew a raw grain. Bitterness = more rinsing.
- Organic: usually less processed and requires more thorough rinsing.
What's bitter to us is useful to industry. Quinoa saponins are studied for use as natural cleaning agents, in pharmaceuticals, and in biological pesticides. The saponin-extraction industry grew 18% a year.
Processing: white, red, black, and quinoa flour
Quinoa's versatility is one of the reasons for its success. Unlike rice, which always stays rice, quinoa can be a salad, breakfast cereal, patty, flour, and sauce. Each different use requires a different cooking approach.
Cooking ratios and methods
Pot cooking: 1 cup rinsed quinoa + 2 cups water. Boil, lower to low heat for 15 minutes, rest covered for 5 minutes. Fluff with a fork. Whole grains with a white "tail" (the separated germ).
Toasting before cooking: 3-5 minutes in a dry pan until a nutty aroma. Deepens the flavor, drains excess moisture.
Puffed Quinoa: Heat a flat pan to 220°C. Add a spoon of dry quinoa. Within seconds it puffs like popcorn. Adds crisp to salads, snacks, and chocolate.
| Use | Method | Note |
|---|---|---|
| Quinoa salad | Regular cooking, cooling | Vegetables, lemon, herbs |
| Breakfast cereal | Cooked in milk / almond milk | With fruit and honey |
| Patties | Cooking + egg + flour | Harder to hold, needs a binder |
| Quinoa flour | Milling dry grain | Strong flavor, up to 30% of total flour |
| Puffed | Dry heating at high heat | Granola, chocolate, garnish |
| Sprouts | 12-hour soak + drain | Richer in vitamin C |
Leading varieties and countries of origin
Quinoa has been relatively thoroughly researched due to its rapid rise in popularity. Three leading areas: blood-sugar management, heart health, and athlete nutrition.
| Component | per 100g cooked | % RDI |
|---|---|---|
| Protein | 4.4g | 9% |
| Magnesium | 64mg | 15% |
| Manganese | 0.6mg | 28% |
| Phosphorus | 152mg | 22% |
| Fiber | 2.8g | 11% |
| Iron | 1.5mg | 8% |
Note: values for cooked quinoa (1:2 ratio). Dry quinoa contains values ~3x higher.
A study published in Nutrients (2020) found that consuming quinoa instead of white rice lowered the post-meal glucose response by 18% and insulin levels by 13% in type-2 diabetics. The high fiber and relatively low glycemic index are the reason.
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