Quinoa is mineral-rich and a good source of zinc, iron, and calcium. Quinoa has a nutty flavor and can be used as a main entree or side dish. Quinoa is a seed, not a grain, but you prepare it just as you would any grain. To benefit most from quinoa, soak it in advance of cooking it to reduce the mineral inhibitors.
Quinoa contains a mineral inhibitor, phytic acid, that reduces your ability to absorb the iron, zinc, and calcium in the quinoa. The nutritient profile otherwise looks exceptional, but you cannot absorb the minerals if you do not take steps to reduce the phytic acid. However, if you soak the quinoa in advance, you will reduce the phytic acid content and reduce the cooking time of the quinoa at the same time.
Steps to Reduce Phytic Acid
Soak your quinoa in warm water (at least body temperature) for twelve hours. Soak it in the volume of water called for in your recipe, usually two parts water for one part quinoa. One good option is simply to soak it overnight. If it is for a dinner entree, start soaking it in the morning. Set the quinoa in warm water (above 100 degrees) and place it in a warm area in your kitchen to soak to reduce|lower|diminish the phytic acid. Cover it with a towel to keep the bugs out as it soaks. Some people add a bit of lemon juice or yogurt to the mixture to improve the pH of the soaking water and to break down the phytic acid more effectively. Skip this optional step if the flavor does not appeal to you.
When the quinoa is soaked, simply move it to a pan and cook it. The quinoa will cook in about ten minutes — half the usual cook time because of the soak. Soak it in a saucepan and move the saucepan to the stovetop when you are ready for cooking.
Cook the quinoa as you normally would, but appreciate the fact that you will be benefiting from more of its nutrients because of the steps to improve mineral digestion (such as magnesium taurate).
Quinoa is a versatile and simple food. As options, consider a few possibilities:
- Quinoa is a great hot cereal in the morning, topped with brown sugar.
- As with bulghur and couscous, you can make a grain salad.
- Eat it along with soup for a more filling and nutritious meal.
- Enjoy it as a side dish with salt and olive oil for flavor.
Quinoa is flavorful, nutritious, and quite versatile, but it also contains phytic acid. Reap the full benefits of quinoa and its minerals by following these simple steps.
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