Quinoa is one of the healthiest foods you can eat! It tastes great, too! It’s a complete protein, high in fiber, and provides antioxidants. Quinoa was first cultivated over 5,000 years ago. And, although there are hundreds of cultivated types of quinoa, the most common versions commonly available in stores are white, red, and black quinoa. You’ll probably see tri-colored or rainbow quinoa, which is a mix of all three colors. But, whichever color you choose, it must be rinsed before cooking to remove the naturally bitter coating called saponin that acts as an insecticide. I’ve tried it both ways, and I prefer to rinse it! Quinoa is naturally gluten-free, and one cup of cooked quinoa (185 grams) contains:
8 grams protein
5 grams fiber
Magnesium – 30% recommended daily allowance (RDA)
Manganese – 30% RDA
Folate – 19% RDA
Phosphorous – 28% RDA
Copper – 18% RDA
Iron – 15% RDA
Zinc – 13% RDA
Potassium – 9% RDA
One cup also contains more than 10 percent of the RDA of the vitamins B-1, B-2, and B-6, and traces of vitamin E, B3, and calcium. That’s why the ancient Incas referred to quinoa as the “mother of all grains”!
- 1 C Rainbow Quinoa, or any color
- 1½ C Water
- ¼ t Kosher sea salt
- For single serving; makes 1¼ Cup:
- ¼ C Rainbow Quinoa, or any color
- ⅔ C Water
- pinch Kosher sea salt
- In an instant pot, combine quinoa, salt and water.
- Close and lock lid on Instant Pot or electric pressure cooker.
- Press pressure cook or manual button, and set for 1 minute.
- When Instant Pot has warmed (about 10-15 minutes), cooked for 1 minute, then when beep sounds, press cancel (turn off). (do not allow further cooking on warm)
- With lid remaining sealed, allow 10 minutes for pressure to release naturally.
- Remove lid and remove cooked quinoa.
- Use immediately, or allow to cool, store refrigerated and tightly covered, for up to 1 week.