Quinoa - Nutritious and Simple to Prepare
Tabbouleh (Tabouli) Salad with Quinoa Recipe

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Quinoa - Nutritious and Simple to Prepare

It is easy to see why quinoa was the one called the “gold of the Incas”. Quinoa (pronounced Keen-wah) is very nutritious, grows well even under harsh conditions, is easy to prepare, and can be used in a variety of ways.

A Colorful History of Quinoa:

Although quinoa has only been available in North America since the 1980s, quinoa comes from the Andean regions of South America where it has been an important food crop for 6,000 years.

The Incas believed the crop was sacred and referred to it as “chisaya mama” meaning mother of all grains.  It provided their warriors with energy and stamina. During the conquest, the Europeans viewed quinoa as a food suited only for the Indians and they scorned it. The conquistadors even forbade its cultivation for a period of time.

Although it is often considered a grain and treated as a grain, quinoa is actually the seed of a plant. It is related to leafy greens such as Swiss chard and spinach. Quinoa ranges in color from ivory to pinks, browns, and reds or almost black depending on the variety.  I am more familiar with the ivory, as it seems to be the most readily available. I have also tried the darker red variety, and I quite like it as well. Quinoa has a subtle, nutty flavor and a nice creamy texture with a slight crunch.

Health Benefits of Quinoa:

Quinoa is a good source of protein and one of the few plant foods that contains all nine essential amino acids that make it a complete protein and an excellent choice for anyone who follows a vegetarian diet.

Like most whole grains, quinoa has many benefits that fight cardiovascular disease. It contains high levels of antioxidant materials, such as manganese, that help to prevent cell damage.

It is also an excellent source of magnesium which is very effective for relaxing blood vessels and a great benefit to migraine sufferers and those with high blood pressure.

Quinoa is very easy to prepare and cooks quickly. You receive all the benefits of a whole grain, yet quinoa cooks as quickly as white rice. This makes it a great choice for a quick yet nutritious weekday dinner.

Preparation and Cooking of Quinoa:

Quinoa has a bitter coating (saponins) which needs to be rinsed away before use. In South America, the saponin that is rinsed away is used as a clothes detergent and antiseptic to heal skin injuries. Much of the quinoa sold commercially in North America is processed to remove this coating. However, I always rinse it anyway. I made the mistake of not doing so once and my quinoa tasted very bitter, not at all what I was expecting!

Remove saponins: Soak the quinoa in a small saucepan, swishing the grains around with your fingers. Drain and repeat three or four times until the water is clear. Alternatively, rinse in cold, running water in a fine strainer.

Cook like rice. Bring two (2) cups of water to a boil with one (1) cup of quinoa and a pinch of salt. Cover and simmer on low for 15 to 20 minutes or until you see the germ has separated from the seed. It will have a tiny curl to it. You can also use a rice cooker, cooking it the same way you would white rice.

Tip: Before cooking, quinoa can be dry-roasted in a pan or in the oven to give it a toasty flavor.

Quinoa can be substituted almost anywhere that you would use rice, either plain or seasoned as in pilaf. It can also be added to stews - I sometimes use it in vegetarian chili. For breakfast, quinoa can be served porridge-style with milk and brown sugar or any of your favorite toppings. Another way that I really enjoy quinoa is cold in a salad. Below I've included a delicious recipe that uses quinoa instead of the traditional bulgur in tabbouleh.
 

Tabbouleh (Tabouli) Salad with Quinoa Recipe

1 cup quinoa
1/4 cup olive oil
1/2 teaspoon salt
1/4 cup fresh-squeezed lemon juice
1 cup fresh parsley, chopped
3 medium-sized tomatoes, diced
1 cucumber, diced
2 bunches of green onions, chopped
2 carrots, grated
Optional Additions (see below)