Ricette con la Quinoa buone anche per i celiaci

Ricette Quinoa celiaci

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

  1. Sciacquate la quinoa in acqua calda e lasciarla a mollo per 30 minuti.
  2. 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.
  3. 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.
  4. Mescolate le zucchine in una ciotola con la quinoa, unite l’uovo e del pangrattato se necessario.
  5. 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

  1. 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.
  2. Sciogliete il brodo nell’acqua e portate ad ebollizione.
  3. Versate la quinoa e fate cuocere per 15 minuti.
  4. Spegnete, e fate riposare la quinoa nel brodo per qualche minuto, poi scolate.
  5. Tagliate il tofu a cubetti e incorporate alla quinoa.
  6. Aggiungete l’erba cipollina, il prezzemolo fresco, sale, pepe e un filo d’olio.
  7. Lavate i peperoni, tagliate la calotta ed eliminate i semini battendo leggermente i peperoni su un piano.
  8. 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

  1. Fate cuocere la quinoa in due tazze di acqua per circa 15 minuti.
  2. Nel frattempo, lavate, asciugate e fate dorare il petto di pollo intero a fiamma medio alta, quindi lasciatelo cuocere a fuoco basso.
  3. Lessate gli asparagi e la carota.
  4. Quando la quinoa è cotta, versatela in un piatto e unite la verdura a tocchetti e il petto di pollo affettato.
  5. A piacere spolverizzate con semi di sesamo.

Photo Credit| Thinkstock

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