Quinoa can be eaten raw if it is soaked and sprouted
properly.
Quinoa can be eaten raw or uncooked if it is first soaked and sprouted, but
some experts advise that quinoa should always be cooked, not consumed as a raw
sprout. It is equally nutritious in sprout form, but cooking may be a safer and
more versatile way to include it in your diet. Called the mother of all grains
by the ancient Incans, who considered it a sacred food, quinoa is a seed that
resembles couscous. According to the Whole Grains Council, cooked quinoa
requires only 15 minutes to prepare and provides more protein, vitamins and
minerals per serving than grains like wheat.
The online food site Chow recommends that if you plan on sprouting any type
of seed and consuming it raw, you should seek out a reputable retailer that
sells untreated seeds suitable for sprouting. When it comes to quinoa, the seeds
also need to be unhulled for sprouting to be successful. Quinoa purchased at
grocery or health food stores may not be unhulled and may not yield viable
sprouts. Check directly with quinoa suppliers to determine if their product is
the form that can be sprouted.
Sprouting Quinoa
The first step in preparing raw quinoa sprouts is to rinse the seeds and soak
them for at least eight hours. Quinoa's individual seeds are coated with
saponin, a natural insect repellent that can give quinoa a bitter taste if it
isn't removed by soaking. The seeds should then be drained, rinsed and placed in
a jar that is kept in a warm location away from direct sunlight. You will need
to drain and re-rinse the quinoa three times daily for three days before the
first edible shoots emerge. Use the raw quinoa sprouts on sandwiches or in stir
fries and salads. Keep the sprouts in the refrigerator and dispose of them
promptly if you notice mold.
Nutrition
While most seeds, grains and legumes do not provide all of the amino acids
required by the body for protein synthesis, quinoa is one of the few plant-based
foods that is a complete source of protein. Vegetarians and vegans can use it as
a low-fat, low-cholesterol alternative to animal-based protein from meat or
dairy products. Eaten cooked or raw, quinoa is a rich source of dietary fiber,
potassium, magnesium, iron, zinc, calcium, vitamin E and phosphorus. Quinoa is
also gluten-free, making it a good grain substitute for people with wheat
sensitivities.
Considerations
Steve Meyerowitz, a cookbook author and raw food advocate who has been
featured on PBS and the Food Network, and in "Prevention" magazine, advises
against consuming quinoa as a raw sprout. Meyerowitz says that quinoa sprouts
are prone to rot and that the health dangers posed by eating molded sprouts
outweighs the benefits of eating quinoa raw. Before adding uncooked quinoa to
your diet, speak to your doctor or an experienced nutritionist about the
possible advantages and drawbacks.
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