La quinoa potrebbe essere facilmente scambiata per un cereale, ma è in realtà più affine a spinaci e barbabietole. Non a caso, infatti, appartengono tutti e tre alla famiglia botanica delle Chenopodiaceae. I semi di quinoa sono ricchi di carboidrati, ma anche di proteine ad alto valore biologico. Sono anche una buona fonte di Sali minerali quali fosforo, potassio, manganese, e, soprattutto, calcio oltre che di vitamine E, C e del gruppo B. Essendo priva di glutine la quinoa è un alimento valido anche per i celiaci.
Quinoa: calori e valori nutrizionali
Calorie | kcal | 368 |
Calorie | kj | 1539 |
Grassi | g | 6.07 |
Carboidrati | g | 64.16 |
Proteine | g | 14.12 |
Fibre | g | 7 |
Acqua | g | 13.28 |
Amido | g | 52.22 |
Ceneri | g | 2.38 |
Minerali | ||
Calcio | mg | 47 |
Sodio | mg | 5 |
Fosforo | mg | 457 |
Potassio | mg | 563 |
Ferro | mg | 4.57 |
Magnesio | mg | 197 |
Zinco | mg | 3.1 |
Rame | mg | 0.59 |
Manganese | mg | 2.033 |
Selenio | mcg | 8.5 |
Vitamine | ||
Retinolo (Vit. A) | mcg | 0 |
Betaina | mg | 630.4 |
Vitamina A, IU | IU | 14 |
Vitamina A, RAE | mcg_RAE | 1 |
Tiamina (Vit. B1) | mg | 0.36 |
Riboflavina (Vit. B2) | mg | 0.318 |
Niacina (Vit. B3) | mg | 1.52 |
Acido Pantotenico (Vit. B5) | mg | 0.772 |
Piridossina (Vit. B6) | mg | 0.487 |
Acido folico (Vit. B9 o M o Folacina) | mcg | 0 |
Folato alimentare | mcg | 184 |
Folato, DFE | mcg_DFE | 184 |
Folati, totali | mcg | 184 |
Cobalamina (Vit. B12) | mcg | 0 |
Vitamina D (D2+D3) | mcg | 0 |
Colecalcifenolo (Vit. D) | IU | 0 |
Alpha-tocoferolo (Vit. E) | mg | 2.44 |
Fillochinone (Vit. K) | mcg | 0 |
Colina totale (Vit. J) | mg | 70.2 |
Carotene, beta | mcg | 8 |
Carotene, alfa | mcg | 0 |
Criptoxantina, beta | mcg | 1 |
Licopene | mcg | 0 |
Luteina + zeaxantina | mcg | 163 |
Tocoferolo beta | mg | 0.08 |
Tocoferolo gamma | mg | 4.55 |
Tocoferolo delta | mg | 0.35 |
Lipidi | ||
Acidi grassi, monoinsaturi | g | 1.613 |
Acidi grassi, polinsaturi | g | 3.292 |
Acidi grassi, saturi | g | 0.706 |
Colesterolo | mg | 0 |
Quinoa: ricette
Frittelle di quinoa e zucchine
Ingredienti per 6 persone
- 150 g di quinoa
- 1 uovo
- 1 zucchina
- Prezzemolo q.b.
- 1 spicchio d’aglio
- Sale e pepe q.b.
- Olio extra vergine d’oliva q.b.
- Pangrattato q.b.
Preparazione
- Sciacquate la quinoa in acqua calda e lasciarla a mollo per 30 minuti.
- Portate a bollore 350 ml ed aggiungete la quinoa, fatela cuoce per circa 10-12 minuti con un cucchiaino di olio ed un pizzico di sale. Poi fate raffreddare.
- Grattugiate le zucchine e saltarle in padella con l’olio e l’aglio. Una volta cotte eliminate l’aglio ed unite il prezzemolo. Regolate di sale e pepe.
- Mescolate le zucchine in una ciotola con la quinoa, unite l’uovo e del pangrattato se necessario.
- Prelevate dei cucchiai di impasto e adagiateli su una teglia rivestita di carta da forno. Fate cuocere per 20 minuti a 150°C.
Peperoni ripieni di quinoa
Ingredienti per 4 persone
- 240 g di quinoa
- 3 peperoni di medie dimensioni
- 1 quadrotto di tofu
- Brodo vegetale granulare
- Olio extravergine di oliva
- Erba cipollina q.b.
- Prezzemolo q.b.
- Sale e pepe q.b.
Preparazione
- Per calcolare quanto liquido occorre per la cottura, mettete la quinoa in un contenitore e fate conto che il brodo deve essere circa il triplo della sua quantità.
- Sciogliete il brodo nell’acqua e portate ad ebollizione.
- Versate la quinoa e fate cuocere per 15 minuti.
- Spegnete, e fate riposare la quinoa nel brodo per qualche minuto, poi scolate.
- Tagliate il tofu a cubetti e incorporate alla quinoa.
- Aggiungete l’erba cipollina, il prezzemolo fresco, sale, pepe e un filo d’olio.
- Lavate i peperoni, tagliate la calotta ed eliminate i semini battendo leggermente i peperoni su un piano.
- Farcite i peperoni con la quinoa e adagiateli su un tegame rivestito di carta da forno. Chiudete con la calotta e mettete in forno per circa 30 minuti.
Quinoa e pollo
Ingredienti
- 1 tazza di quinoa (o amaranto)
- 1 cucchiaio di olio extra vergine di oliva
- 200 g di petto di pollo
- 200 g di asparagi piccoli
- 1 carota
- 1 ciuffo di prezzemolo
- 1 presa di sale marino integrale
Preparazione
- Fate cuocere la quinoa in due tazze di acqua per circa 15 minuti.
- Nel frattempo, lavate, asciugate e fate dorare il petto di pollo intero a fiamma medio alta, quindi lasciatelo cuocere a fuoco basso.
- Lessate gli asparagi e la carota.
- Quando la quinoa è cotta, versatela in un piatto e unite la verdura a tocchetti e il petto di pollo affettato.
- A piacere spolverizzate con semi di sesamo.
Photo Credit| Thinkstock
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