Quinoa originated in the Andean region of Peru, Bolivia, Ecuador, Colombia and Chile, and was domesticated 3,000 to 4,000 years ago for human consumption in the Lake Titicaca basin of Peru and Bolivia, though archaeological evidence shows a non-domesticated association with pastoral herding 5,200 to 7,000 years ago.
- Quinoa is one of the world’s most popular health foods.
- Quinoa is gluten-free, high in protein and one of the few plant foods that contain all nine essential amino acids.
- It is also high in fiber, magnesium, B-vitamins, iron, potassium, calcium, phosphorus, vitamin E and various beneficial antioxidants.
- It has been consumed for thousands of years in South America, although it only became trendy and reached “super food status” a few years ago.
- These days, you can find quinoa and products made with it all over the world, especially in health food stores and restaurants that emphasize natural foods.
- There are three main types: white, red and black.
This is the nutrient content in 1 cup (185 grams). This applies to cooked quinoa:
- Protein: 8 grams.
- Fiber: 5 grams.
- Manganese: 58% of the RDA*.
- Magnesium: 30% of the RDA.
- Phosphorus: 28% of the RDA.
- Folate: 19% of the RDA.
- Copper: 18% of the RDA.
- Iron: 15% of the RDA.
- Zinc: 13% of the RDA.
- Potassium: 9% of the RDA.
- Over 10% of the RDA for vitamins B1, B2 and B6.
- Small amounts of calcium, B3 (niacin) and vitamin E.
- Recommended Dietary Allowance