For over a decade, quinoa reigned supreme as the darling of the health food world, praised for its complete protein profile, gluten-free status, and quick cooking time. However, as food trends evolve and interest in dietary diversity grows, several ancient grains have emerged as strong contenders to take the crown. This deep dive explores the frontrunners challenging quinoa's dominance, focusing on their unique attributes and why they might just be the new supergrain.
The Contenders: Fonio, Teff, Amaranth, and Freekeh
The title of 'next quinoa' isn't likely to be claimed by a single grain. Instead, a diverse group of lesser-known grains, each with its own compelling story and nutritional benefits, is capturing attention. These are ancient grains, often cultivated for centuries in regions like Africa and South America, that are now finding a global audience.
Fonio: West Africa's Tiny, Mighty Grain
Fonio is a gluten-free ancient grain from West Africa, prized for its ability to thrive in poor soil and drought conditions. It is one of the smallest grains in the millet family, with a fine, couscous-like texture when cooked. Fonio's rapid growth cycle—maturing in just six to eight weeks—makes it a highly sustainable and economically important crop in its native regions.
Nutritional Highlights: Fonio is a nutritional powerhouse. It is a good source of fiber, B-vitamins, and essential minerals like zinc, magnesium, and calcium. Uniquely, it contains higher levels of the amino acids methionine and cysteine, which are often lacking in other cereal grains. Some studies also suggest fonio has a lower glycemic index than many other grains, which may help with blood sugar management.
Culinary Uses: Fonio is incredibly versatile. It can be used as a couscous or rice substitute in pilafs and salads, cooked into a creamy porridge, or added to stews for thickening. Its mild, nutty flavor absorbs other ingredients well, making it a great blank canvas for a variety of dishes.
Teff: Ethiopia's Iron-Rich Superfood
This tiny, poppy seed-sized grain is a staple of Ethiopian cuisine, most famously used to make the spongy, fermented flatbread injera. Teff is naturally gluten-free and comes in a variety of colors, from white to red and brown. Its ability to grow in a wide range of environments, including both water-stressed and waterlogged conditions, makes it a resilient and sustainable crop.
Nutritional Highlights: Teff is renowned for its mineral density, boasting the highest calcium content of any grain. It is also an excellent source of iron, containing significantly more than wheat flour. Teff provides a complete protein profile, containing all nine essential amino acids, and is rich in prebiotic fiber that supports gut health.
Culinary Uses: Teff's nutty and earthy flavor works well in both sweet and savory applications. It can be prepared as a porridge, used as a thickener for stews, or baked into breads, pancakes, and other goods.
Amaranth: The Aztec Powerhouse
An ancient pseudo-cereal, amaranth was a staple food for the Aztecs and has a rich history in Central and South America. The tiny, grain-like seeds have a peppery, nutty flavor and can be popped, toasted, or boiled. Amaranth is highly nutritious and gluten-free.
Nutritional Highlights: Amaranth is a fantastic source of plant-based protein, including the essential amino acid lysine, which is often deficient in other grains like wheat and corn. It is also exceptionally high in calcium, manganese, magnesium, phosphorus, and iron. Amaranth's high fiber content supports digestive health and aids in regulating blood sugar.
Culinary Uses: Amaranth can be cooked like oatmeal for a nutritious breakfast porridge, popped like popcorn for a crunchy topping, or used to thicken soups. Amaranth flour is also a popular ingredient in gluten-free baking.
Freekeh: The Smoky Supergrain
Freekeh (pronounced free-kah) is a grain with Middle Eastern origins, made from young, green wheat that is roasted over an open fire. This process imparts a distinct nutty, earthy, and smoky flavor. It is a whole grain but, importantly, contains gluten.
Nutritional Highlights: As a young, green grain, freekeh retains more protein and fiber than mature wheat. In fact, it can have up to four times the fiber of brown rice. This high fiber content, along with a low glycemic index, helps with blood sugar management and keeps you feeling full longer. Freekeh is also a good source of essential minerals like iron and zinc.
Culinary Uses: Freekeh’s firm, slightly chewy texture and smoky flavor make it a great base for grain bowls, pilafs, and salads. It cooks similarly to brown rice or risotto and pairs well with roasted vegetables and hearty stews.
Comparison of Key Ancient Grains
| Feature | Quinoa | Fonio | Teff | Amaranth | Freekeh |
|---|---|---|---|---|---|
| Gluten-Free | Yes | Yes | Yes | Yes | No (contains gluten) |
| Protein | Complete Protein | Moderate | Complete Protein | Complete Protein | High (more than mature wheat) |
| Fiber | Good Source | Moderate | High (esp. prebiotic) | Good Source | Excellent (4x brown rice) |
| Key Minerals | Magnesium, Iron | Zinc, Magnesium, Calcium | Calcium, Iron, Zinc | Calcium, Manganese, Iron | Iron, Zinc |
| Sustainability | Water-intensive | Drought-tolerant | Versatile, low input | Drought-tolerant | Resilient crop |
| Cooking Time | Fast (15-20 min) | Very Fast (5-6 min) | Fast | Fast | Moderate (20 min) |
| Flavor Profile | Nutty, Earthy | Mild, Nutty | Nutty, Earthy | Nutty, Peppery | Smoky, Nutty, Earthy |
Why Are These Ancient Grains Gaining Popularity?
The rising interest in alternatives to traditional staples like quinoa, wheat, corn, and rice is driven by a number of factors beyond just a search for novel flavors. This movement is part of a broader shift towards mindful eating and environmental consciousness.
- Health and Wellness: Consumers are increasingly educated about nutrition and seeking out minimally processed foods with higher nutrient density, and many ancient grains fit this demand perfectly. Their high fiber content, complete amino acid profiles (in some cases), and rich mineral content are major draws.
- Dietary Diversity: With the growth of specific dietary lifestyles, particularly gluten-free and plant-based, the demand for varied, nutritious options has never been higher. Fonio, teff, and amaranth provide excellent gluten-free alternatives to mainstream grains, offering new textures and flavors.
- Sustainability: Many of these ancient varieties are more resilient to climate change than modern crops. For example, fonio and sorghum are exceptionally drought-tolerant, making them more sustainable choices in an era of climate unpredictability. Choosing these grains supports agricultural biodiversity and promotes more responsible farming practices.
- Culinary Innovation: Chefs and home cooks are embracing the unique textures and flavor profiles of these grains. From smoky freekeh salads to creamy teff porridge, these ingredients offer creative new possibilities in the kitchen, moving beyond the traditional..
Conclusion: More Than Just One Successor
The idea of a single grain replacing quinoa is a simplification of a more complex trend. Rather than one successor, the market is embracing a diversity of ancient grains, each with its own merits. For the gluten-sensitive consumer, fonio and teff offer rapid cooking times and unique nutrient profiles. For those who can tolerate gluten and appreciate a rich, smoky flavor, freekeh presents an exciting option with superior fiber content. Amaranth, with its exceptional mineral and protein content, appeals to those seeking a nutritional boost. Ultimately, the 'next quinoa' is not one grain but an entire category of ancient superfoods that are poised to redefine healthy eating in the years to come. By incorporating these resilient, nutritious, and culinarily versatile grains into our diets, we can promote both personal health and a more sustainable food system. For more information on whole grains, you can visit the Whole Grains Council website.
How to Find and Cook the New Supergrains
Ready to try something new? Here are some tips for incorporating these exciting grains into your cooking:
- Start with Fonio: It's a forgiving grain and cooks very quickly. Try it as a base for a grain bowl with roasted vegetables, or as a side dish similar to couscous. Simply boil 1 cup of fonio with 2 cups of liquid for 5-6 minutes.
- Embrace Teff: For a savory polenta-like dish, cook whole-grain teff with broth. For a sweet breakfast, use water and add cinnamon and honey. Remember that teff flour is traditionally used for injera, so it requires fermentation for that specific application.
- Pop Amaranth: For a fun, textural element, heat a dry skillet and add a small amount of amaranth. It will pop like miniature popcorn. Use this as a crunchy topping for salads, yogurts, or soups. For porridge, cook it similarly to quinoa.
- Prep Freekeh: Because it's a firm grain, freekeh benefits from a rinse before cooking. It can be prepared like brown rice, simmering one part grain with two and a half parts liquid for about 20 minutes. Its smoky flavor pairs especially well with Middle Eastern spices and flavors.
Where to Buy
While some specialty and health food stores may stock these grains, online retailers are often the most reliable source for a wider selection. Look for brands specializing in organic or ancient grains to ensure quality and authenticity. As their popularity grows, availability in mainstream supermarkets will likely increase.
