Let’s explore the vibrant world of quinoa microgreens nutrition.
For millennia, this true superfood has been quietly cultivating its power in the Andean region of South America. This unique treasure, the quinoa (chenopodium quinoa) plant, a proud member of the amaranth family, Amaranthaceae, has offered humanity an abundance of nutrition in an astonishingly compact form.
Even as a microgreen, quinoa is infused with a medley of dietary fiber, B vitamins, and vital minerals, a banquet that surpasses many common grains.
Quinoa microgreens are abundant in potassium and omega-3 fatty acids, gluten-free, and a complete protein containing all nine amino acids. It has good sources of nutrients and health-promoting substances with antibacterial, anticancer, antidiabetic, antioxidant, anti-obesity, and cardio-beneficial qualities. It is also very low in calories.
For those searching for the holy grail of plant-based diets – a complete protein – quinoa microgreens satisfy this desire, boasting all nine essential amino acids. Possessing strength and adaptability, this plant was recognized as a beacon of food security by the United Nations, which was labeled the International Year of Quinoa in 2013.
Simultaneously, it is a reliable ally for those grappling with gluten intolerance, offering a gluten-free solution without compromising nourishment.
This post will explore the enthralling world of quinoa microgreens and why they are so popular among the health-conscious.
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What Are Quinoa Microgreens?
Quinoa is an annual plant known primarily for its edible seeds. It was cultivated for human consumption thousands of years ago in the Andean area of South America.
The seeds of the quinoa plant are high in protein, dietary fiber, B vitamins, and dietary minerals in amounts greater than in many grains. Quinoa is gluten-free, which makes it a popular food for people with celiac disease or other forms of gluten intolerance.
There are several varieties of quinoa microgreens, with different colors like white, red, and black. Taste and texture vary slightly between each variation but generally has a slightly nutty flavor and a fluffy, slightly crunchy texture when cooked.
Quinoa History and Nutrition - Superfoods | watchsuperfoods
Quinoa Microgreens Nutritional Profile
Quinoa microgreens have unique properties that make them noteworthy. It is a tough plant that can withstand unfavorable soil conditions and extreme weather, including high altitudes and freezing temperatures, which makes it a remarkably resilient crop.
In addition to its resilience, quinoa is considered a superfood due to its nutritional profile.
One of the few plant foods with all nine essential amino acids, it is a complete protein. This complete plant protein is a rarity among plants, as most plant proteins are incomplete, lacking in one or more essential amino acids.
| Reference Guide: Daily Value Changes for Nutrients | ||
| Nutrient | US Daily Value | QUINOA |
| Calcium | 1300mg | 47mg |
| Dietary Fiber | 28g | 7g |
| Fat | 78g | 6.07g |
| Magnesium | 420mg | 197mg |
| Manganese | 2.3mg | 2.03mg |
| Phosphorus | 1250mg | 457mg |
| Potassium | 4700mg | 563mg |
| Vitamin C | 90mg | |
| Vitamin D | 20mcg (1) | 0IU |
| Vitamin K | 120mcg | 1.1µg |
| Nutrient | ||
| Biotin | 30mcg | |
| Chloride | 2300mg | |
| Chromium | 35mcg | |
| Copper | 0.9mg | 0.59mg |
| Folate/Folic Acid | 400mcg DFE | 184µg |
| Molybdenum | 45mcg | |
| Niacin | 16mg NE | 0.318mg |
| Pantothenic Acid | 5mg | 1.52mg |
| Riboflavin | 1.3mg | 0.318mg |
| Selenium | 55mcg | 8.5µg |
| Sodium | 2300mg | 5mg |
| Thiamin | 1.2mg | 0.36mg |
| Total carbohydrate | 275g | 64.2g |
| Vitamin A | 900mcg RAE | 1µg |
| Vitamin B6 | 1.7mg | 0.487mg |
| Vitamin B12 | 2.4mcg | 630mg |
| Vitamin E | 15mg alpha-tocopherol (1)(3) | 2.44mg |
| Zinc | 11mg | 3.1mg |
| Nutrient | ||
| Cholesterol | 300mg | 0mg |
| Iodine | 150mcg | |
| Iron | 18mg | 4.57mg |
| Protein | 50g | 14.1g |
| Saturated fat | 20g | 0.706g |
| Nutrient | ||
| Added sugars | 50g | |
| Choline | 550mg | 70.2mg |
| Amino Acids | ||
| Tryptophan | 0.167g | |
| Threonine | 0.421g | |
| Isoleucine | 0.504g | |
| Leucine | 0.84g | |
| Lysine | 0.766g | |
| Methionine | 0.309g | |
| Cystine | 0.203g | |
| Phenylalanine | 0.593g | |
| Tyrosine | 0.267g | |
| Valine | 0.594g | |
| Arginine | 1.09g | |
| Histidine | 0.407g | |
| Alanine | 0.588g | |
| Aspartic acid | 1.13g | |
| Glutamic acid | 1.86g | |
| Glycine | 0.694g | |
| Proline | 0.773g | |
| Serine | 0.567g | |
Proteins are made up of amino acids. There are nine essential amino acids that the body cannot produce on its own and must be obtained through the diet. These are:
- Leucine
- Isoleucine
- Lysine
- Methionine
- Phenylalanine
- Threonine
- Tryptophan
- Valine
- Histidine
Remember, while quinoa can be a healthy part of your diet, it should be used as a balanced diet, not as a substitute for professional medical advice or treatment.
Suppose you’re considering using quinoa or any other food for its potential health benefits. In that case, it’s always a good idea to talk to a healthcare provider or a registered dietitian.
Health Benefits of Quinoa Microgreens
Quinoa microgreens are a highly nutritious food, and while they don’t have widespread traditional use as a medicinal plant, their nutritional profile has significant health benefits.
Complete Protein Source: One of the few plant meals that contains all nine of the necessary amino acids—amino acids that our bodies cannot make on their own and that we must acquire from our diet—is quinoa microgreens. These amino acids are especially beneficial for vegetarians and vegans who may struggle to get complete proteins from plant sources.
High in Antioxidants: Quinoa microgreens are very high in antioxidants, neutralizing potentially harmful molecules called free radicals. High antioxidant intake is linked to improved health and reduced risk of many diseases.
High in Fiber: Quinoa microgreens are very high in fiber compared to most grains. This can aid in digestion, help to control blood sugar levels, reduce cholesterol, and promote a feeling of fullness, which can aid in weight control.
Rich in Minerals: Quinoa microgreens are high in minerals like magnesium, potassium, zinc, and iron, essential for many bodily functions.
Gluten-Free: For individuals with celiac disease or gluten sensitivity, quinoa microgreens are an excellent choice as it is naturally gluten-free. It can be used as a substitute for wheatgrass and other gluten-containing grains.
Scientific research on quinoa microgreens (quinoa PubMed) has focused on their nutritional value, potential health benefits, resistance to various climatic conditions, and ability to contribute to global food security.
There’s also ongoing research looking into quinoa microgreens’ potential benefits in managing various health conditions, including diabetes, due to its low glycemic index.
Culinary Delights: Ways to Incorporate Quinoa Microgreens into Your Diet
Quinoa microgreens are a mild, nutty flavor that pairs well with a wide range of other ingredients, making them a versatile ingredients that can be used in many dishes. Here are a few popular quinoa microgreens recipe ideas:
Quinoa Microgreens in Salads
Among the most popular ways to enjoy quinoa microgreens’ vibrant flavors and textures is by adding them to salads. Their tender leaves provide a fresh and nutritious addition to any salad bowl, enhancing the visual appeal and the dish’s taste. Toss them with your favorite vegetables, dressings, and proteins to create a colorful and nutrient-packed salad.
Get my free book, “Eat Now! 15 Savory Microgreen Pocket Recipes (The Easy Guide to Microgreens Book 1)“, and enjoy some of the best salads on the planet.
Quinoa Microgreens as Toppings
Sprinkle quinoa microgreens on top of your favorite dishes to add a flavor burst and nutrition. These microgreens can elevate your meals’ overall taste and appearance, whether it’s soups, sandwiches, pizzas, or even avocado toast. Their delicate crunch and vibrant green color make them a delightful addition to any dish.
Buy my book, “Eat Now! Microgreen Soups: 15 Savory Low Fat Pocket Recipes (The Easy Guide to Microgreens Book 2)“, and savor mouth-watering soups from around the world.
Quinoa Microgreens in Smoothies and Juices
Blend quinoa microgreens into your favorite smoothie or juice recipes to add vitamins, minerals, and antioxidants. Their mild flavor blends well with fruits, leafy greens, and other smoothie ingredients, making them a perfect choice for a nutritious and refreshing beverage.
Pick up my book, “Eat Now! Microgreen Juices: 25 Savory Pocket Recipes (The Easy Guide to Microgreens Book 3)“, and feel the powerful nutrients flowing from juices into your bloodstream.
Quinoa Microgreens in Stir-fries and Sautéed Dishes
Give your stir-fries and sautéed dishes a nutritional upgrade by incorporating quinoa microgreens. These greens can be added toward the end of cooking to preserve their vibrant color and delicate texture. Stir them into your favorite vegetable stir-fries, pasta dishes, or Asian-inspired recipes for a nutritious and visually appealing meal.
Growing Quinoa Microgreens [Failed Attempt] | 5 Days by Green Bionomy
How To Grow Quinoa Microgreens
Growing quinoa microgreens is a relatively simple process.
Select the Right Seeds: Start with high-quality, organic seeds that are certified pathogenic-free.
Prepare the growing medium: Quinoa microgreens can be grown hydroponically or in soil. Ensure that the medium is well-draining and free from any contaminants
Plant the seeds: Spread the quinoa seeds evenly over the prepared growing medium, ensuring they are not overcrowded. Press the seeds into the soil or growing medium to ensure good contact.
Water and manage: Germination takes about 2-3 days. Water periodically and place the tray in well-lit indirect light.
Harvest and store: Quinoa microgreens in 10-14 days. Cut above the soil with a sharp knife or clean scissors. Rinse and eat as soon immediately, or refrigerate.
Store: Properly stored, quinoa microgreens can stay fresh for up to a week. However, consuming them as soon as possible is best to maximize their nutritional value.
Experiment: The best way to learn is through experience. Don’t be afraid to experiment with different growing conditions and setups until you find what works best.
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Summary: Quinoa Microgreens Nutrition
Quinoa microgreens are a nutritional powerhouse that can transform your diet into a nutrient-rich and flavorful culinary experience.
With their impressive array of vitamins, minerals, antioxidants, and phytonutrients, these tiny greens offer numerous health benefits, from improved digestion and boosted immunity to reduced risk of chronic diseases.
By incorporating quinoa microgreens into your meals, you can take a step towards embracing a healthier lifestyle and enjoying the many delights these greens offer.
So, why not add a splash of green to your plate and savor the nutritional power of quinoa microgreens?
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Related Questions
What are the most nutritious microgreens?
Broccoli microgreens are among the most nutritious microgreens. It turns out that broccoli microgreens are high in glucoraphanin, a sulfur-producing glucosinolate, and the precursor to sulforaphane, a cancer-fighting substance.
It is the most beneficial compound in broccoli microgreens. The sulforaphane in broccoli microgreens is even more potent than in sprouts or mature broccoli.
In my article, “The Ultimate Guide to Broccoli Microgreens Nutrition Including Nutrition Data, Facts, Info, and Recipes,” I explore the nutritional profile of broccoli microgreens in detail.
Can you eat microgreens every day?
Yes, you can have microgreens daily. Eating microgreens has the same health benefits as eating fruits and vegetables daily. A typical adult person should have at least two servings (cups) of fruit and at least three servings (cups) of vegetables each day, based on recommendations by the United States Department of Agriculture (USDA).
A serving of microgreens is about 25-30 grams, or about one cup. But one cup of arugula microgreens on your salad would be fine. But a cup of wasabi mustard microgreens could cause indigestion.
Read more about the nutritional content of microgreens in my article, “Eat To Meet Your RDA: The 12 Microgreens Vitamins You Need.”
Are microgreens 40 times more nutritious?
One study found that microgreens contain up to 40 times more nutrients than their mature counterparts. Some of these nutrients include vitamins C, E, and K.
Read more in “The Beginner’s Nutritional Guide to Incredible Microgreens,” which shows you the promising health benefits they give you and a quick look at growing them on your urban windowsill.
References
Bhaswant, M, Shanmugam, DK, Miyazawa, T, Abe, C and …. “Microgreens—A Comprehensive Review of Bioactive Molecules and Health Benefits.” Molecules, 2023, mdpi.com, https://www.mdpi.com/2073442
Pandey, S.; Gupta, R.K. Screening of nutritional, phytochemical, antioxidant and antibacterial activity of Chenopodium album (Bathua). J. Phar. Phytochem. 2014, 3, 1–9. [Google Scholar]
Pathan, Safiullah, and Rafat A. Siddiqui. “Nutritional Composition and Bioactive Components in Quinoa (Chenopodium Quinoa Willd.) Greens: A Review.” Nutrients, vol. 14, no. 3, 27 Jan. 2022, p. 558, https://doi.org/10.3390/nu14030558.
Poonia, A.; Upadhayay, A. Chenopodium album Linn: Review of nutritive value and biological properties. J. Food Sci. Technol. 2015, 52, 3977–3985. [Google Scholar] [CrossRef] [PubMed][Green Version]
“Quinoa: Nutrition Facts and Health Benefits.” Healthline, 5 Jan. 2022, www.healthline.com/nutrition/8-health-benefits-quinoa#1.-Packed-with-nutrients.
