Quinoa 101

Quinoa (pronounced /ˈkiːnoʊ.ə/ or /kwɨˈnoʊ.ə/, Spanish quinua, from Quechua kinwa), a species of goosefoot (Chenopodium), is a grain-like crop grown primarily for its edible seeds. It is a pseudocereal rather than a true cereal, or grain, as it is not a member of the grass family. As a chenopod, quinoa is closely related to species such as beets, spinach, and tumbleweeds. Its leaves are also eaten as a leaf vegetable, much like amaranth, but the commercial availability of quinoa greens is currently limited.




World Quinoa Production - 2005


(thousand metric ton)

Peru 32.6

Bolivia 25.2

Ecuador 0.7

Quinoa has a light, fluffy texture when cooked, and its mild, slightly nutty flavor makes it an alternative to white rice or couscous.

uncooked.

cooked

Quinoa is close to one of the most complete foods in nature because it contains amino acids, enzymes, vitamins and minerals, fiber, antioxidants, and phytonutrients.

The first step in preparing quinoa is to remove the saponins, a process that requires soaking the grain in water for a few hours, then changing the water and resoaking, or rinsing it in ample running water either in a fine strainer or in cheesecloth. Removal of the saponin helps with digestion; the soapy nature of the compound makes it act as a laxative. Most boxed quinoa has been pre-rinsed for convenience.

A common cooking method is to treat quinoa much like rice, bringing two cups of water to a boil with one cup of grain, covering at a low simmer and cooking for 14–18 minutes or until the germ separates from the seed. The cooked germ looks like a tiny curl and should have a slight bite to it (like al dente pasta). As an alternative, one can use a rice cooker to prepare quinoa, treating it just like white rice (for both cooking cycle and water amounts).

Vegetables and seasonings can also be added to make a wide range of dishes. Chicken or vegetable stock can be substituted for water during cooking, adding flavor. It is also suited to vegetable pilafs, complementing bitter greens like kale.

Quinoa can serve as a high-protein breakfast food mixed with honey, almonds, or berries; it is also sold as a dry product, much like corn flakes.

Quinoa flour can be used in wheat-based and gluten-free baking. For the latter, it can be combined with sorghum flour, tapioca, and potato starch to create a nutritious gluten-free baking mix. A suggested mix is three parts quinoa flour, three parts sorghum flour, two parts potato starch, and one part tapioca starch. Quinoa flour can be used as a filling for chocolate.

Curried Quinoa Recipe

Serves Six to Eight
Ingredients:


1 Cup Quinoa
1½ Tbsp. Vegetable Oil
½ Onion Diced (about 4 or 5 oz.)
1 Tsp. Grated Fresh Ginger Root
½ Fresh Green Chile
(Finely Chopped)
1 Heaping Tsp. Turmeric
1 Heaping Tsp. Coriander
¼ Tsp. Ground Cinnamon
1¾ Cups Water
½ Cup Fresh or Frozen Peas
Salt to Taste
 1.Rinse quinoa with cold water. Use a fine mesh filter or coffee filter. If you're a klutz like me use the fine mesh filter or a lot of quinoa is going to wind up in the sink!

2.Place oil and diced onions in a heavy saucepan. Saute the onions on medium high heat for four to five minutes.
3.Add the ginger root, chile, and quinoa. Cook for one minute stirring constantly.

A fine, white spiral appears around the grain as it cooks.

4.Stir in the turmeric, coriander, cinnamon, and salt. Cook for one minute stirring constantly.

5.Add the water and bring it to a boil. Cover, reduce heat, and simmer for 15 minutes.

6.Stir in peas. Cover and cook for four or five minutes or until peas are tender and all the water has been absorbed.

7.Fluff with a fork before serving.

 

Moroccan Quinoa Salad

Ingredients


3 Cup cooked quinoa (1 cup dried)

1/3 Cup freshly squeezed lemon juice (about 2 lemons)

3 Tablespoon olive oil

2 Teaspoon ground cumin

1 Teaspoon salt

1/4 Teaspoon sugar

1-1/2 Cup canned black beans, rinsed

1-1/2 Cup corn kernels (about 2 cobs) or defrosted frozen

1/2 small red onion, thinly sliced

1 Pint cherry tomatoes, quartered

1/2 Cup slivered almonds, toasted

1/4 cup chopped green or black olives

1/4 Cup chopped fresh mint

1/4 Cup chopped fresh coriander



Preparation

1.Cook quinoa

2.While quinoa is cooking, whisk together lemon juice, olive oil, cumin, salt and sugar into a vinaigrette in a small bowl.

3.Combine quinoa and all remaining ingredients, except fresh herbs, into a medium-sized bowl.

4.Drizzle with vinaigrette. Toss to combine.

5.Refrigerate for at least one hour to allow flavours to combine. Add fresh herbs just prior to serving. May be served at room temperature.

Nutritional Information



Nutrients per serving: 407 calories, 17 g fat, 14 g protein, 56 g carbohydrates, 11 g fibre. Excellent source of vitamin E, folic acid, thiamin, iron, zinc, phosphorus and magnesium.





Wine Pairing

Off-dry Riesling