Quinoa, tutte le proprietà naturali!

Semi di Quinoa

La quinoa è un vegetale che trae origine dall’America latina, e che contiene numerose curiosità che, probabilmente, non conoscete. Una, per esempio, l’avete già letta: contrariamente a quanto ritengono i più, la quinoa non è un cereale, bensì un vegetale. L’equivoco è d’altronde palese: per il suo aspetto e per l’alto contenuto di amido, infatti, questo vegetale è spesso scambiata con un  cereale, con il quale tuttavia non ha strette relazioni. Nonostante ciò, la quinoa può essere però utilizzata in cucina al posto della pasta o del riso, rendendo questo alimento in grado di apportare delle caratteristiche e delle proprietà particolarmente uniche. Vediamole insieme.

 

Cosa contiene la quinoa?

Cominciamo da uno sguardo ai valori nutrizionali, per 100 grammi di prodotto. Un etto di quinoa contiene infatti 13,28 grammi di acqua, 14,12 grammi di proteine, 6,07 grammi di grassi (di cui 0,71 grammi saturi), 641,6 grammi di carboidrati (niente zuccheri), 7 grammi di fibre.  Da quanto sopra ne consegue che la quinoa è composta per circa il 60 per cento da carboidrati complessi e a basso indice glicemico, che possono supportare l’individuo a contenere i livelli di zuccheri nel sangue, e tenere sotto controllo la sensazione di fame.

Le proteine sono presenti in una dose pari al 14% e sono caratterizzate per un elevato valore biologico, contenendo aminoacidi essenziali come la lisina o la metionina. I grassi, pari al 6%, hanno elevato valore biologico come le proteine, poiché composti soprattutto da acidi grassi polinsaturi. Infine, si dia uno sguardo all’elevato valore di fibre alimentari, utili per poter dare al nostro apparato digerente una marcia in più. Tra i minerali maggiormente presenti, il potassio, il magnesio, il calcio, il ferro, il fosforo, lo zinco.

 

Come si può mangiare la quinoa?

La quinoa è un ingrediente estremamente versatile e, dunque, si presta molto bene a divenire protagonista di numerose ricette che arricchiranno di bontà e di praticità la vostra cucina. In particolare, giova ricordare come i semi di quinoa siano rivestiti dalle saponine, delle sostanze tossiche per il nostro organismo: proprio per questo motivo, prima di essere cotti, i semi di quinoa andrebbero risciacquati con acqua fredda. Il consiglio più ricorrente è quello di lasciare i semi di quinoa a mollo per alcune ore e, solo dopo questa fase di “pulizia”, la quinoa sarà pronta per poter essere cotta.

Per quanto attiene il procedimento per cucinare la quinoa, lo stesso è davvero molto semplice e, per certi versi, identico a quello che seguireste per cuocere la pasta: pertanto, mettete la quinoa in abbondante acqua bollente in una pentola per circa 20 minuti.

Per quanto infine concerne la varietà delle ricette, una rapida ricerca sulla rete vi dimostrerà quanto possano essere varie e diversificate le stesse. La quinoa, grazie alle sue ricche proprietà nutrizionali e alle sue caratteristiche tecniche, si presta infatti ad essere consumata in qualsiasi pasto della giornata. Per esempio, potete ipotizzare di consumare la quinoa a colazione, da unirsi con yogurt e frutta fresca a pezzi. Se preferite, invece, potete assumere la quinoa a pranzo o a cena con verdure o legumi, oppure come ingrediente per poter realizzare degli ottimi dolci.

Insomma, la quinoa è un ingrediente semplice e versatile da utilizzare per i vostri piatti, e considerate le sue prelibate qualità, val forse la pena compiere un piccolo sforzo e progettare in che modo si possa inserire all’interno della vostra alimentazione. Siamo certi che diverrà una fedele compagna per la vostra alimentazione quotidiana, e un fondamentale ingrediente per tante pratiche leccornie che avrete modo di preparare nella vostra cucina più sana e creativa.

 

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