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Quinoa
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Quinoa
What is Quinoa
Quinoa
, pronounced [KEEN-wah] is a high protein grain popular in South America. Quinoa is a "complete protein" which means it contains all 7 essential amino acids. In addition it is low in saturated fat and carbohydrates than other grains.
Substitute for Quinoa
If you don't have quinoa you can substitute per cup of quinoa needed:
1 Cup millet
OR 1 Cup amaranth
OR 1 Cup couscou
OR 1 Cup rice
Equivalents
1 lb. quinoa, dry = 3 cups uncooked, 9 cups cooked
Other Grains
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Nutrition Information For Quinoa
Serving Size
1 cup
Calories
626
Calories from Fat
90
% Daily Value
*
Total Fat
10g
20%
Saturated Fat
1g
0%
Cholesterol
0mg
0%
Sodium
9mg
0%
Potassium
957g
30%
Total Carbohydrate
109g
40%
Dietary Fiber
12g
50%
Sugars
0g
Protein
24g
50%
Vitamin A 0%
•
Vitamin C 0%
Calcium 0%
•
Iron 0%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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Grain Cooking Chart
Most experts would agree that adding healthful whole grains to your diet is a very good thing. If you're looking for grains to integrate into your family's diet then use this handy Grain Cooking Chart to select the grains that fit into your meal plan. Each grain shows you the cooking time, how much grain to select, how much liquid to use, and total cooked yield. Read about general grain cooking methods.
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