Quinoa
| Quinoa | |
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| Species: | C. quinoa
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| Chenopodium quinoa | |
- For the town with a similar name, see Quinua, Peru. "Quinoa" is also a title of a 1992 music album by Tangerine Dream.
Quinoa (Template:PronEng KEEN-wah or /ˈkinoʊə/ KEE-no-uh, Spanish quinua, from Quechua kinwa) is a species of goosefoot (Chenopodium) grown as a crop primarily for its edible seeds. It is a pseudocereal rather than a true cereal as it is not a grass. Its leaves are also eaten as a leaf vegetable, much like amaranth, but the commercial availability of quinoa greens is currently limited.
Overview
Quinoa originated in the Andean region of South America, where it has been an important food for 6,000 years. Its name is the Spanish spelling of the Quechua name. Quinoa is generally undemanding and altitude-hardy, so it can be easily cultivated in the Andes up to about 4,000 meters. Even so, it grows best in well-drained soils and requires a relatively long growing season. In eastern North America, it is susceptible to a leaf miner that may reduce crop success; this leaf miner also affects the common weed and close relative Chenopodium album, but C. album is much more resistant.
Similar Chenopodium species, such as Pitseed Goosefoot (Chenopodium berlandieri) and Fat Hen (Chenopodium album), were grown and domesticated in North America as part of the Eastern Agricultural Complex before maize agriculture became popular. Fat Hen, which has a widespread distribution in the Northern Hemisphere, produces edible seeds and greens much like quinoa but in lower quantities. When grown in heavily fertilized fields, it can accumulate dangerously high concentrations of nitrates.
Wild distribution
Chenopodium quinoa (and a related species from Mexico, Chenopodium nuttalliae) is most familiar as a fully domesticated plant, but it was believed to have been domesticated in the Andes from wild populations of Chenopodium quinoa.[1] There are non-cultivated quinoa plants (Chenopodium quinoa var. melanospermum) which grow in the same area where it is cultivated, which probably are related to the wild progenitors, but which could instead be the descendents of cultivated plants.[2]
History and culture
| Top Quinoa Producers - 2005 (thousand metric ton) | |
|---|---|
 Peru |
26.0 |
 Bolivia |
25.1 |
 Ecuador |
27.2 |
| World Total | 78.3 |
| Source: UN Food & Agriculture Organisation (FAO)Actual figures from FAO | |
The Incas, who held the crop to be sacred, referred to quinoa as "chisaya mama" or "mother of all grains", and it was the Inca emperor who would traditionally sow the first seeds of the season using 'golden implements'. During the European conquest of South America quinoa was scorned by the Spanish colonists as "food for Indians," and even actively suppressed, due to its status within indigenous non-Christian ceremonies.
Quinoa is considered by many Jews to be kosher for Passover, if properly processed.[3][4]
Nutritional value
| Nutritional value per 100 g (3.5 oz) | |
|---|---|
| Energy | 1,539 kJ (368 kcal) |
64 g | |
| Starch | 52 g |
| Dietary fibre | 7 g |
6 g | |
| Polyunsaturated | 3.3 g |
14 g | |
| Vitamins | Quantity %DV† |
| Thiamine (B1) | 30% 0.36 mg |
| Riboflavin (B2) | 25% 0.32 mg |
| Vitamin B6 | 29% 0.5 mg |
| Folate (B9) | 46% 184 μg |
| Vitamin E | 16% 2.4 mg |
| Minerals | Quantity %DV† |
| Iron | 26% 4.6 mg |
| Magnesium | 47% 197 mg |
| Phosphorus | 37% 457 mg |
| Zinc | 28% 3.1 mg |
| Other constituents | Quantity |
| Water | 13 |
| †Percentages estimated using US recommendations for adults,[5] except for potassium, which is estimated based on expert recommendation from the National Academies.[6] | |
Quinoa was of great nutritional importance in pre-Columbian Andean civilizations, being secondary only to the potato, and followed in third place by maize. In contemporary times this crop has come to be highly appreciated for its nutritional value, as its protein content is very high (12%–18%), making it a healthy choice for vegetarians and vegans. Unlike wheat or rice (which are low in lysine), quinoa contains a balanced set of essential amino acids for humans, making it an unusually complete protein source.[7] It is a good source of dietary fiber and phosphorus and is high in magnesium and iron. Quinoa is gluten free and considered easy to digest. Because of all these characteristics, quinoa is being considered as a possible crop in NASA's Controlled Ecological Life Support System for long-duration manned spaceflights.[7]
Saponin content
 | This section needs additional citations for verification. (June 2007) |
In its natural state, quinoa has a coating of bitter-tasting saponins, making it unpalatable. Most quinoa sold commercially in North America has been processed to remove this coating. Some have speculated this bitter coating may have caused the Europeans who first encountered quinoa to reject it as a food source, since they adopted other indigenous food plants of the Americas like maize and potatoes. However, this bitterness has beneficial effects during cultivation, as the plant is unpopular with birds and thus requires minimal protection. There have been attempts to lower the saponin content of quinoa through selective breeding in order to produce sweeter, more palatable varieties. However, when new varieties were introduced by agronomists to native growers in the high plateau, the native growers rejected the new varieties, despite their 'magnificent' yields. Because the seeds no longer had a bitter coating, birds had consumed the entire crop after just one season.
The saponins in quinoa can be mildly toxic, as can be the oxalic acid in the leaves of all the chenopodium family. However, the risks associated with quinoa are minimal, provided it is properly prepared and leaves are not eaten to excess.
Preparation
Quinoa has a light, fluffy texture when cooked, and its mild, slightly nutty flavor makes it an alternative to white rice or couscous.
The first step in preparing quinoa is to remove the saponins, a process that requires soaking the grain in water for a few hours, then changing the water and resoaking again, or rinsing it in ample running water either in a fine strainer or in cheesecloth. Boxed quinoa typically has been pre-rinsed for convenience.
A common cooking method is to treat quinoa much like rice, bringing two cups of water to a boil with one cup of grain, covering at a low simmer and cooking for 14–18 minutes or until the germ separates from the seed. The cooked germ looks like a tiny curl and should have a slight bite to it (like al dente pasta). Alternatively, one can use a rice cooker to prepare quinoa. To that end, one volume of quinoa should be combined with two volumes of water.
Vegetables and seasonings can also be added to make a wide range of dishes. Chicken or vegetable stock can be substituted for water during cooking, adding flavour. It is also suited to vegetable pilafs, complementing bitter greens like kale.
Quinoa can serve as a high-protein breakfast food mixed with honey, almonds, or berries; it is also sold as a dry product, much like corn flakes.
Quinoa flour can be used in wheat-based and gluten-free baking. For the latter, it can be combined with sorghum flour, tapioca, and potato starch to create a nutritious gluten-free baking mix. A suggested mix is three parts quinoa flour, three parts sorghum flour, two parts potato starch, and one part tapioca starch. Quinoa flour can be used as a filling for chocolate.
Lastly, quinoa may be germinated in its raw form to boost its nutritional value. Germination activates its natural enzymes and multiplies its vitamin content. In fact, quinoa has a notably short germination period: only 2-4 hours resting in a glass of clean water is enough to make it sprout and release gases, as opposed to, e.g., 12 hours overnight with wheat. This process, besides its nutritional enhancements, softens the grains, making them suitable to be added to salads and other cold foods.
Name
This crop is known as "quinoa" in English and is pronounced with the stress on either the first syllable (/'kiːn.wɑː/) or the second (/kɪ.'nəʊ.ə/). In Spanish, the spelling and pronunciation vary by region. The accent may be on the first syllable and is usually spelled quinua (/'ki.nwa/), with quínoa (/'ki.no.a/) being a variant, or on the second syllable quinoa (/ki.'no.a/). The name ultimately comes from the Quechua kinwa. There are multiple other native names in South America:
- Quechua: ayara, kiuna, kuchikinwa, achita, kinua, kinoa, chisaya mama
- Aymara: supha, jopa, jupha, juira, ära, qallapi, vocali
- Chibchan: suba, pasca
- Mapudungun: dawe, sawe
planting it with a dead fish adds much of the needed nutrition the plant needs to grow tall and healthy(Native American Times) during the beginning of its life time.
References
- ^ Barbara Pickersgill (August 31, 2007). "Domestication of Plants in the Americas: Insights from Mendelian and Molecular Genetics". Annals of Botany. 100: 925. doi:10.1093/aob/mcm193. PMID 17766847.
- ^ Charles B. Heiser Jr. and David C. Nelson (1974 Sep). "On the origin of the cultivated chenopods (Chenopodium)". Genetics. 78 (1): 503–5. doi:10.1093/aob/mcm193. PMID 4442716.
{{cite journal}}: Check date values in:|date=(help) - ^ "Is Quinoa Kosher for Passover?". Orthodox Union.
- ^ Tzvi Rosen. "Quinoa: The Grain That's Not". Star-K Kosher Certification.
- ^ United States Food and Drug Administration (2024). "Daily Value on the Nutrition and Supplement Facts Labels". Retrieved 2024-03-28.
- ^ National Academies of Sciences, Engineering, and Medicine; Health and Medicine Division; Food and Nutrition Board; Committee to Review the Dietary Reference Intakes for Sodium and Potassium (2019). Oria, Maria; Harrison, Meghan; Stallings, Virginia A. (eds.). Dietary Reference Intakes for Sodium and Potassium. The National Academies Collection: Reports funded by National Institutes of Health. Washington, DC: National Academies Press (US). ISBN 978-0-309-48834-1. PMID 30844154.
- ^ a b Greg Schlick and David L. Bubenheim (November 1993). "Quinoa: An Emerging "New" Crop with Potential for CELSS (NASA Technical Paper 3422)" (PDF).
External links
 | This article's use of external links may not follow Wikipedia's policies or guidelines. |
- Primal seeds article about less usual grain varieties
- Alternative Field Crops Manual
- Plants for a Future database entry on quinoa
- Alternative Food Crops article by Plants for a Future that includes quinoa as potential cool temperate region food crop, e.g., in the UK
- Guillet, Dominique. The Seeds of Kokopelli: A manual for the production of seeds in the family garden. Association Kokopelli. pp. 340–344.
- Pictures of quinoa fields
- NutritionData.com Nutritional Summary for Quinoa
- NMSU Crop Plant Resources page on Quinoa
- NPR Kitchen Window: Quinoa: A Sacred, Super Crop