Quinoa: The Ancient Supergrain Packed with Protein and Nutrients
Quinoa is a gluten-free seed rich in complete protein, fiber, and minerals, often called a 'superfood' for its exceptional nutritional profile.
What Is Quinoa?
**Quinoa** (*Chenopodium quinoa*) is a seed native to the Andes mountains of South America. Though technically not a grain, it’s cooked and eaten like one. Quinoa has been a staple in Incan civilization for centuries.
Nutrition (per 100 g, cooked)
- **Calories:** 120 kcal
- **Protein:** 4.1 g
- **Carbohydrates:** 21 g
- **Fat:** 1.9 g
- **Fiber:** 2.8 g
- **Iron:** 1.5 mg
- **Magnesium:** 64 mg
- **Folate:** 42 µg
Health Benefits
- Contains **all nine essential amino acids** — a complete protein.
- **Gluten-free**, ideal for celiac and gluten-sensitive diets.
- High in **fiber**, promoting digestion and satiety.
- Supports **heart health** with healthy fats and magnesium.
- May help **stabilize blood sugar levels**.
Culinary Uses
- Used in **salads, grain bowls, soups, and breakfast porridge**.
- Can replace **rice or couscous** in many recipes.
- Also ground into **flour** for baking gluten-free bread and pancakes.
Summary
Quinoa is a nutrient powerhouse — rich, versatile, and perfect for modern healthy diets.
- 1. Quinoa
Quinoa: pseudožitarica bogata proteinima, vlaknima, magnezijem i željezom; bez glutena i pogodna za vegansku prehranu.