Quinoa (pronounced Keen-wah) is an ancient food that is not yet well known in North America. It has been cultivated in South American Andes since at least 3,000 B.C. and has been a staple food of millions of native inhabitants. The ancient Incas called quinoa the "mother grain" and revered it as sacred.
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Technically quinoa is not a true grain, but is the seed of the Chenopodium or Goosefoot plant. It is used as a grain and substituted for grains because of it's cooking characteristics.
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Quinoa grains range in color from ivory to pinks, brown to reds, or almost black depending on the variety. There are over 120 species of Chenopodium, but only three main varieties are cultivated; one producing very pale seeds, called the white or sweet variety; a dark red fruited variety called red quinoa; and a black quinoa. The seeds are similar in size to millet but are flat with a pointed oval shape and look like a cross between a sesame seed and millet. Quinoa has a delightful characteristic that is all it's own: as it cooks, the outer germ around each grain twists outward forming a little white, spiral tail, which is attached to the kernel. The grain itself is soft and delicate and the tail is crunchy which creates and interesting texture combination and pleasant "crunch" when eating the grain. Quinoa has a fluffy consistency and a mild, delicate, slightly nutty flavor that borders on bland. The leaves of the Goosefoot (quinoa) plant are also edible and make a pleasant vegetable, like spinach. A quinoa leaf salad is generally more nutritious that most green salads.
Before cooking, the seeds must be rinsed to remove their bitter resin-like coating, which is called saponin. Quinoa is rinsed before it is packaged and sold, but it is best to rinse again at home before use to remove any of the powdery residue that may remain on the seeds. The presence of saponin is obvious by the production of a soapy looking "suds" when the seeds are swished in water. Placing quinoa in a strainer and rinsing thoroughly with water easily washes the saponin from the seeds. In South America the saponin which is removed from the quinoa is used as detergent for washing clothes and as an antiseptic to promote healing of skin injuries.
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The quinoa seed is high in protein, calcium and iron, a relatively good source of vitamin E and several of the B vitamins. It contains an almost perfect balance of all eight essential amino acids needed for tissue development in humans. It is exceptionally high in lysine, cystine and methionine-amino acids typically low in other grains. It is a good complement for legumes, which are often low in methionine and cystine. The protein in quinoa is considered to be a complete protein due to the presence of all 8 essential amino acids. Some types of wheat come close to matching quinoa's protein content, but grains such as barley, corn, and rice generally have less than half the protein of quinoa. Quinoa is 12% to 18% protein and four ounces a day, about 1/2-cup, will provide a childs protein needs for one day. The 6-7% fat of quinoa is relatively high when compared to other grains, but it boasts a low sodium content and also provides valuable starch and fiber. Quinoa also contains albumen, a protein that is found in egg whites, blood serum, and many plant and animal tissues. The seeds are gluten-free which makes this a nutritious and flavorful alternative grain for those with gluten sensitivity. Quinoa would be a worthy addition to anyone's diet, supplying variety as well as good nutrition.
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Cooked quinoa is excellent in hot casseroles and soups, stews, in stir-fries, or cold in salads. The seeds cook very quickly, in only 15 minutes. Uncooked seeds may be added to soups and stews as you would barley or rice and quinoa is often substituted for rice in rice dishes. Dry roasting quinoa in a pan or in the oven, before cooking will give a toasted flavor, and it can be cooked in fruit juice to add character to the flavor for use as a breakfast cereal or in desserts. Cold salads consisting of quinoa and chopped vegetables or cooked beans make a quick, easy, and nutritious dish. Quinoa flour is used in making pasta and a variety of baked goods such as pancakes, bread, muffins, and crackers. Quinoa seeds can be sprouted and eaten as raw, live food for snacks or in salads and sandwiches. To sprout the seeds, soak about 1/3 cup seeds in a jar for 2 to 4 hours, then drain and rinse the seeds twice a day for 2 to 4 days. When the sprouts are about 1 inch long, place them near a window for chlorophyll to develop, which will give them a vibrant green color. Another fascinating way of using quinoa is to "pop" the seeds in a dry skillet and eat them as a dry cereal.
Due to the relatively high oil and fat content of quinoa, the grains and flour should be stored in glass jars in the refrigerator. Use the grains within a year and flour within 3 months.
RECIPES:
Toasted Quinoa Salad
3/4 cup uncooked quinoa
1 cup diced carrots
1/2 cup chopped red bell pepper
1/4 cup minced parsley or cilantro
2 sliced green onions
juice of 1 lemon and 1 lime (or 1 - 2 tablespoons of each)
1-1/2 tablespoons tamari soy sauce
2 cloves minced or pressed garlic
1 teaspoon chili sauce (tobasco) (or use a pinch of cayenne, a few red pepper flakes, etc.)Rinse quinoa and drain. Put in a pot and dry toast until a few grains begin to pop. Add 1-1/2 cups of water, bring to a boil, cover and simmer for about 15 minutes, or until the water is absorbed. Remove from heat and let stand for 10 minutes. Fluff with a fork and let cool.
Mix carrot, red pepper, parsley and green onion in large bowl. Add cold quinoa and toss to combine, Whisk together lemon and lime juices, tamari, garlic and chili sauce. Pour over salad and combine well. Chill until serving time.
Quinoa Pilaf
1/2 C. carrots, diced
1/2 C. green onions, diced
1/4 C. celery, diced
1/4 C. green pepper, diced
1/4 C. red pepper, diced
6 C. Quinoa, cooked using basic recipe (using chicken stock instead of water)
1/4 C. butter substitute or olive oil
2 cloves garlic, crushed
1 C. almond slivers or pine nuts
1/4 tsp. oregano
salt to taste
Saute the vegetables in butter or oil until crisp; stir in oregano.
Add sauteed vegetables to cooked Quinoa and mix well.
Salt to taste.
Add almonds or pine nuts.
**Saute the nuts in with the veggies in order to bring out their flavor more.
Serves 6
Indian Spiced Quinoa
1 cup rinsed and drained quinoa
1 tsp. powdered ginger
1 tsp. ground turmeric
1 tsp. ground cumin
1 tsp. ground coriander
2 Tbs. olive oil
2 C. boiling water
Soy sauce to taste
Put oil in large saucepan and heat on medium heat. Add spices and saute' until slightly brown and fragrant, then add quinoa and saute' for a few minutes. Add 2 cups boiling water, cover and cook until tender and liquid is absorbed, about 15-20 minutes. Can add more boiling water if needed. Fluff with fork. Serve with soy sauce (optional) P2 and P3.
To prepare 1 lb. quinoa, increase spices to 2 1/2 tsp. each, increase oil to 4 tbs., and water to 4 1/3 cups.
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