Piu' informazioni su: quinoa ricette vegetariane ricette vegan

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La quinoa è una pianta erbacea originaria del Sudamerica. Sebbene i suoi chicchi ne richiamino l'aspetto ed i suoi utilizzi in cucina siano analoghi, la quinoa non è un cereale. Essa non contiene glutine e possiede proprietà nutritive più affini a quelle dei legumi.

E' ricca di potassio fosforo e magnesio, ma anche di calcio e di fibre. La sua caratteristica principale consiste nel suo singolare contenuto proteico. Essa infatti presenta tutti gli aminoacidi essenziali per il funzionamento dell'organismo. La quinoa può essere utilizzata per la preparazione di primi o secondi piatti, ma anche gustata a colazione o a merenda. Ecco dieci ricette gustose con cui arricchire il vostro menù abituale.

1) Paella alla quinoa

La quinoa può essere utilizzata al posto del riso per la preparazione di una paella completamente vegetale. Ecco gli ingredienti per quattro persone.

  • 300 gr di quinoa
  • 40 gr di piselli lessati
  • Olio extravergine d'oliva
  • Sale marino grosso
  • Curcuma in polvere
  • 3 spicchi d'aglio
  • 2 peperoni rossi
  • 2 zucchine
  • 1 cipolla

Lessate la quinoa in acqua bollente salata pari al triplo del suo volume, a cui avrete aggiunto due cucchiaini di curcuma in polvere. I tempi di cottura possono variare dai 10 ai 15 minuti. Tagliate a tocchetti gli ortaggi e cuoceteli in padella con un filo d'olio. Unite dunque i piselli lessati e la quinoa una volta cotta e scolata. Mescolate il tutto facendo saltare in padella a fiamma vivace e servite.

2) Biscotti alla quinoa

Questa ricetta vi permetterà di preparare dei biscotti per poter gustare la quinoa in maniera originale anche a merenda o a colazione. Ecco gli ingredienti per una quindicina di biscotti:

  • 200 gr di farina integrale
  • 100 gr di quinoa
  • 100 ml di latte vegetale
  • 80 ml di olio di mais
  • 50 gr di zucchero di canna
  • 1 cucchiaino di cannella

Lessate la quinoa in acqua non salata fino a quando non si sarà ben ammorbidita. Nel frattempo amalgamate la farina, lo zucchero e la cannella. Quindi scolate la quinoa e aggiungetela agli ingredienti secchi iniziando a lavorare l'impasto con le mani. Aggiungete via via olio e latte vegetale e lavorate l'impasto fino ad ottenere un composto omogeneo. Se necessario, aggiungete dell'altro latte vegetale per ammorbidire l'impasto. Lasciate riposare in frigorifero per 30 minuti ed in seguito stendete l'impasto con il matterello e ritagliate i biscotti con l'aiuto di formine o di un coltello. Cuocete in forno a 180 gradi per 10-15 minuti.

3) Quinoa al limone e zenzero

Ecco gli ingredienti per una ricetta per quattro persone a base di quinoa e riso integrale, insaporita con limone e zenzero.

  • 200 gr di quinoa
  • 100 gr di riso integrale
  • 50 gr di ceci lessati
  • Prezzemolo tritato
  • Scorza e succo di limone
  • Olive verdi
  • Zenzero in polvere
  • Sale marino grosso
  • Olio extravergine d'oliva

Lessate separatamente il riso e la quinoa in acqua salata. Scolate e unite i due ingredienti in un'unica pentola condendo immediatamente con olio d'oliva e mescolando. Quindi unite i ceci, i pomodorini tagliati a metà, un cucchiaio di prezzemolo tritato, due cucchiai di scorza di limone grattugiata. Mescolate bene il tutto ed aggiungete un cucchiaino di zenzero in polvere e qualche oliva verde come tocco finale.

4) Zucca ripiena di quinoa e seitan

  • 1 zucca gialla di medie dimensioni
  • Olio extravergine d'oliva
  • 200 grammi di quinoa
  • 100 grammi di seitan
  • Brodo vegetale
  • Pangrattato
  • Salsa di soia
  • Origano

Ricetta per due persone. Lessate la quinoa in brodo vegetale pari al triplo del suo volume. Nel frattempo tagliate a metà la zucca e privatela dei semi. Saltate il seitan tagliato a cubetti in salsa di soia e olio d'oliva. Quando la quinoa sarà pronta, scolatela ed unitala al seitan. Aggiungete un cucchiaio di origano tritato e mescolate. Riempite le due parti della zucca con il composto ottenuto, spolverizzate con del pangrattato e infornate per 15-20 minuti a 180°C.

5) Quinoa all'avocado e asparagi

  • 300 grammi di quinoa
  • 1 avocado maturo
  • 5 asparagi
  • Olio extravergine d'oliva
  • Sale grosso
  • Rosmarino tritato

Ricetta per quattro persone. Mentre lessate la quinoa in acqua salata insieme agli asparagi tagliati a tocchetti, affettate a cubetti l'avocado e tritate il rosmarino. Quindi scolate la quinoa e conditela semplicemente con dell'olio d'oliva e del rosmarino tritato.

6) Chili alla quinoa

  • 100 gr di quinoa
  • 80 gr di fagioli rossi lessati
  • 1 cipolla piccola
  • Salsa di pomodoro
  • Peperoncino in polvere
  • Maggiorana
  • Sale grosso

Ricetta per due persone. Lessate la quinoa in acqua salata e scolatela molto bene. Quindi versatela in una padella in cui avrete lasciato dorare in olio d'oliva la cipolla tagliata a fettine. Aggiungete mezzo bicchiere di salsa di pomodoro e mescolate il tutto. Quindi unite anche i fagioli e la maggiorana tritata. Ponete la padella sul fuoco e saltate il tutto per un paio di minuti, aggiungendo infine del peperoncino. Servite caldo o freddo.

7) Tortillas alla quinoa

  • 4 tortillas
  • 100 grammi di quinoa
  • 100 grammi di fagioli neri lessati
  • Foglie di lattuga
  • Sale grosso

Lessate la quinoa in acqua salata e scolate. Passate nel mixer i fagioli neri fino ad ottenere una purea a cui unire la quinoa una volta pronta. Disponete su ogni tortillas aperta alcune foglie di lattuga e versate al centro di ognuna una parte del ripieno di quinoa e fagioli. Quindi arrotolate o piegate a metà ogni tortilla e gustate.

8) Insalata estiva alla quinoa

quinoa

  • 150 grammi di quinoa
  • 1 peperone verde
  • 1 cetriolo
  • 2 carote
  • 1 zucchina
  • Olio extravergine d'oliva
  • Succo di limone
  • Sale marino grosso
  • Origano

Ricetta per due persone. Lessate la quinoa in acqua salata come di consueto. Scolatela e passatela sotto l'acqua fredda come fareste per la preparazione di un'insalata di riso. Tagliate il cetriolo a tocchetti, le carote a filini, il peperone a listarelle e la zucchina a cubetti. Tutte le verdure potranno essere aggiunte alla quinoa direttamente a crudo. Condite con olio d'oliva, succo di limone e origano.

9) Colazione alla quinoa

  • 50 gr di quinoa soffiata
  • 30 gr di uvetta
  • Latte vegetale
  • Nocciole tritate

Ricetta per una persona. Ecco una colazione davvero rapida da preparare, ma allo stesso tempo nutriente. Vi basterà lasciare ammorbidire per una quindicina di minuti l'uvetta e la quinoa mescolandole con alcuni cucchiai del vostro latte vegetale preferito. A questo punto potrete semplicemente aggiungere delle nocciole tritate, dolcificare a piacere e gustare.

10) Sformato alla quinoa

  • 500 gr di quinoa
  • 300 gr di lenticchie verdi
  • 200 gr di piselli lessati
  • 100 gr di zucchine a cubetti
  • Prezzemolo tritato
  • Olio d'oliva
  • Sale grosso
  • Pangrattato

Lessate la quinoa e le lenticchie in acqua salata all'interno di due pentole diverse. Scolate la quinoa e lasciatela raffreddare a parte. Quando le lenticchie saranno pronte, passatele al mixer fino ad ottenere una purea. Mescolate la quinoa con i piselli e le zucchine, precedentemente saltate in padella, all'interno di una ciotola. A questo punto unite la purea di lenticchie ed il prezzemolo tritato. Quindi amalgamate bene il tutto e trasferitelo, formando degli strati ben compatti, all'interno di una teglia da plumcake precedentemente oliata. Spolverizzate la superficie con del pangrattato e cuocete in forno a 180°C per 45-50 minuti.

Marta Albè

Leggi anche:

Quinoa: proprietà, utilizzi e dove trovarla

Dolci vegan: praline di quinoa e mango con granella di pistacchi

10 fonti vegetali di calcio

Seitan fai-da-te: il procedimento completo per prepararlo

Commenti   

 
Sbiobs
+1 #5 Sbiobs 2014-02-21 19:50
Certo che è un cereale la quínoa.
La definizione di 'cereali' non fa riferimento a un gruppo botanico ma a: «piante erbacee che producono frutti i quali, macinati, danno farina da farne pane e altri cibi» [Gabrielli, 1989]

Erroneamente si è diffusa l'identificazione botanica dei cereali con alcune graminacee (grano, farro, mais, orzo etc.).

Non sono graminacei la quínoa, il grano saraceno, l'amaranto, quindi sono semplicemente definiti 'cereali non-graminacei'.
Essi oltre ad essere trasformati in farine sono anche utilizzati per fare il pane senza essere mescolati a farine graminacee. Esistono infatti il pane di quínoa, di grano saraceno..
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Cristina
0 #4 Cristina 2013-08-17 18:17
Chiedo scusa, non vedo tra gli ingredienti i pomodorini descritti nel procedimento. Al contrario tra gli ingredienti ci sono buccia e succo di limone, ma nel procedimento il succo non è menzionato.
E' una ricetta molto interessante, non vorrei sbagliare nel risultato finale, grazie.
Buona serata.
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laila
0 #3 laila 2013-01-16 18:30
salve!
per quante persone sono le ricette? 4 o 6? grazie
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enzo
+1 #2 enzo 2012-10-28 16:54
Citazione Cinzia:
Salve! L'articolo è molto interessante, ma siccome non conosco la quinoa e non credo che si trovi al supermercato, dve la posso acquistare in assoluta tranquillità? Grazie.


la Quinoa si trova facilmente in tutti i negozi di commercio equo e solidale e nei supermercati di Naturasì. ne ho trovata anche nei negozi di Castroni a Roma. la cucine come il riso, condimenti a piacere, sia di carne sia di pesce o solo verdure.
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Cinzia
+1 #1 Cinzia 2012-10-06 16:50
Salve! L'articolo è molto interessante, ma siccome non conosco la quinoa e non credo che si trovi al supermercato, dve la posso acquistare in assoluta tranquillità? Grazie.
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