With growing food sensitivities and intolerances in the Western world, it’s no surprise that certain food alternatives have made their way into our diets. From gluten intolerance to lactose intolerance, nut allergies, and more we’re lucky that there are plenty of options to change up our diets. Quinoa flour is an excellent alternative for anyone who can’t eat wheat or wants to minimize wheat in their diet. It’s highly nutritious and also a great source of plant-based protein for any vegans or vegetarians out there. Want to know more about this wonder flour? Check out 30 quinoa flour recipes, plus everything that makes this gluten-free flour so special.
What is Quinoa Flour?
Quinoa flour is easily mistaken for all-purpose wheat flour. It looks and feels like the flour we’ve grown up on, but is made by grinding quinoa seeds to a very fine consistency. Quinoa is a gluten-free grain that’s grown for its edible seeds. It’s one of the most popular health foods today and is one of the few plant foods to contain all nine essential amino acids. It’s rich in fibre, magnesium, B vitamins, iron, potassium, vitamin E and antioxidants, making it one of the most nutritious foods out there.
Quinoa flour is an incredible alternative to wheat flour for those who are allergic to wheat, wheat intolerant or simply want to reduce their gluten intake. You can easily work it into a wide array of baking recipes, from breads to desserts. It can also be added to soups and stews as a thickening agent or used like a protein powder in smoothies and shakes.
What Are the Health Benefits of Quinoa Flour?
1. Gluten Free
Since quinoa is gluten free, it’s the perfect substitute for people with gluten intolerance, or anyone who wants to give up bread, pasta and wheat-filled desserts. Quinoa flour is easily adaptable into recipes that typically use wheat flour, so you can eat your favourite foods sans gluten. It’s also much healthier than other gluten alternatives such as potato, corn and rice flour. Using quinoa flour in place of these gluten-free alternatives increases the nutrient and antioxidant value in your diet.
2. High In Fibre
Quinoa is very high in fibre, especially when compared with other grains. There’s about 17-27 grams of fibre per cup of quinoa, which is more than twice as high as some other grains. Fibre helps you maintain a healthy weight, and promotes the movement of material through your digestive system. It increases the bulk of your stool, making it ideal for anyone who deals with constipation. Fibre also increases the feeling of fullness, leading to a fewer calories from junk foods and snacking.
3. Rich in Antioxidants
Quinoa is rich in antioxidants, which are able to neutralize free radicals and ward off many diseases. Antioxidants can reduce your risk of diseases, such as heart disease and cancer, and are very beneficial to certain parts of your body, such as your eyes and skin. They support your immune system and help protect your body against heart problems, eye problems, memory problems, mood disorders and immune system problems.
4. High In Protein
Quinoa also has a high protein content, which helps boost your metabolism and reduce your appetite, assisting with weight management. Protein is made up of amino acids, nine of which are called essential. Your body is unable to produce essential amino acids, so it needs to obtain them through your diet. Quinoa contains all nine essential amino acids, making it a protein star! It’s an excellent plant-based protein source for vegans and vegetarians, or anyone who is lacking protein in their diet.
How to Cook with Quinoa Flour
Since 1 cup of quinoa flour is equivalent to 1 cup of wheat flour, you’re good to go to use it as an alternative to any wheat flour recipe. It’s high in protein and fibre, making it great for gluten-free baking. Protein helps provide structure and rise to baked goods, so protein flours like quinoa flour are ideal if you love to create gluten-free baked goods. Quinoa flour is extremely versatile and can be used in a wide variety of recipes from pancakes and muffins, to cookies, pizza crust, crackers and so much more. It can also be used to thicken soups and sauces and as gluten free crumble toppings. Since it’s so high in protein, you can also use it in protein smoothies.
30 Quinoa Flour Recipes to Try ASAP
1. Quinoa Flour Chocolate Chip Banana Bread | Spices In My DNA
2. Vegan Quinoa Flour Pancakes | Running on Real Food
3. Quinoa Flour Pizza Crust | Simply Quinoa
4. Lemon Berry Muffins | The Honour System
5. Almond Butter Quinoa Blondies | Eating Well
6. Quinoa and Brown Rice Flour Tortillas | Yummly
7. Simple Quinoa Crackers | Amy’s Healthy Baking
8. Banana Chocolate Chip Quinoa Flour Waffles | Ambitious Kitchen
9. Gluten-Free Cinnamon Roll Cake | My Natural Family
10. Vegan Gingersnaps | Simply Quinoa
11. Best Ever Quinoa Brownies | Making Thyme for Health
12. Quinoa Bread | iFOODreal
13. Quinoa Flour, Zucchini and Peas Pancakes | One Green Planet
14. Salted Chocolate Chip Cookies | My Darling Vegan
15. Apple Cinnamon Quinoa Muffins | Letty’s Kitchen
16. Sweet Potato Quinoa Fritters | Simply Quinoa
17. Eggless Quinoa Nutella Cookies | Yummly
18. Pumpkin Muffins with Cream Cheese and Chocolate Chips | My Natural Family
19. Quinoa Peanut Butter Cookies | King Arthur Flour
20. Quinoa Flour Chicken Parmesan | Food & Wine
21. Gluten-Free Pumpkin Muffins | Keep It Sweet Desserts
22. Salted Chocolate Chunk Quinoa Flour Cookies | The Pretty Bee
23. Gluten-Free Chocolate Cake | Gluten Free on a Shoestring
24. Quinoa Flour Pizza with Figs and Cashew Cheese | Rebel Recipes
25. Quinoa Flour Naan | Simply Gluten-Free
26. Chocolate Zucchini Muffins | Veggie and the Beast
27. Quinoa Tortillas | Mind Over Munch
28. Gluten-Free Quinoa Gravy | Swirls of Flavor
29. Chocolate Quinoa Flour Waffles | The Feed Feed
30. Zucchini Banana Bread | Tasty Kitchen
Quinoa flour is an amazing option if you’re looking for something that’s packed with nutrients, is gluten-free, and is high in protein and fibre. Add it to your recipes and feel healthier each and every day!