Quinoa (pronounced KEEN-wah) has been getting a lot of good PR lately and for good reason. Quinoa is healthy, easy to cook, and most important, it tastes great!
Quinoa is a tiny Peruvian seed that can be used in place of any grain in virtually any recipe. It is great on its own or as an ingredient in any recipe that would benefit by a grain - most soups, salads, stews, stir-fries, and side dishes. While most grains are heavy, quinoa is light and easy to digest which makes it ideal to eat any season.
Quinoa is not actually an official grain; it is a relative of Swiss chard, spinach, beets and other leafy green broadleaf plants. But because it is a seed, it is commonly mistaken as a grain.
Why is Quinoa so Healthy?
Quinoa is a great source of many nutrients. It is a source of protein, fibre, and starch and contains all eight amino acids. It is full of magnesium, manganese, iron, copper, phosphorus, and antioxidants. It is gluten-free, handy for people who can't tolerate gluten in their diet.
One cup of quinoa provides 127 calories, 2 grams of fat, 23.4 grams of carbohydrates (2 of those being fibre), and 4.5 grams of protein. Its nutritional value is similar to brown rice but with more protein.
How Do You Prepare Quinoa?
Before using quinoa, rinse it in cold, running water using a fine mesh strainer. This will help remove any remaining residue on the seeds.
To prepare quinoa, the most common thing to do is boil it. Quinoa is cooked the same as rice. Add one part quinoa to two parts water in a pot and bring it to a boil. (For example, one cup of quinoa and two cups of water or one and a half cups of quinoa and three cups of water.) Once it is boiling, bring it to a simmer and keep it covered for the 15 minutes it takes most quinoa to cook. When it is fully cooked, the quinoa will look like it has split and it will be translucent. The water will all have been absorbed.
Double check the label on the package of quinoa you have to make sure the quinoa and water ratio is one to two.
Ways to Serve Quinoa
Quinoa can be eaten in a number of ways. Here are some tips to inspire you:
- Eat quinoa just like you would eat oatmeal for a warm breakfast. It is kicked up a notch with your favourite nuts and seeds sprinkled on top. Try boiling it in apple juice instead of water.
- Add quinoa to soups and stews like you would barley or rice.
- When making tabouli, substitute quinoa for the bulgur wheat.
- Mix cooked quinoa with your favourite beans, diced tomatoes, and your favourite herbs for a healthy side salad.
- Instead of boiling quinoa with water, cook it with stock or broth for a different flavour.
- Stuff carved out tomatoes or peppers with cooked quinoa and veggies and heat through in the oven.
- Use quinoa instead of rice to make a pilaf or risotto.
- Toss quinoa into your next stir-fry. Throw cooked quinoa into the wok when you are tossing in the veggies.
- Replace couscous and rice with quinoa in recipes.
- Stuff sprouted quinoa into a sandwich, just as you would use alfalfa sprouts.
- Making pudding or custard with quinoa is popular with many chefs.
- Serve it like pasta with sauce on top; Alfredo is a common choice.
- Serve it as a side dish with salsa on top or mixed with green chillies with grated cheese on top.
Feel free to leave your own quinoa serving suggestions below.
How to Store Quinoa
Uncooked quinoa needs to be kept in a cool, dry place. It should be kept in an airtight container. It will last even longer, up to a year, if kept in an airtight container in the fridge. Cooked quinoa needs to be refrigerated once it is cooled off from cooking.
Bon apétit!
Sources:
- October 2010, Avenue magazine, "Food for Thought" by Kelsey Mulyk
- The World's Healthiest Foods, "Quinoa" (accessed October 26, 2010)
- Quinoa 365: The Everyday Superfood by Patricia Green and Carolyn Hemming
Toby Welch - Toby is a full-time freelance writer who specializes in magazine articles, online writing, e-books, and manuscript editing.
Join the Conversation