Quinoa (KEEN-wah) is probably the world’s most popular superfood. It has gained enormous popularity in the past five years, but as far back as 1955, researcher Philip White wrote an article on “Edible See Products of the Andes Mountains” and pronounced, “While no single food can supply all the essential life sustaining nutrients, quinoa comes as close as any other in the plant or animal kingdom.” ‘Nuff said. Well, maybe, not quite enough. Quinoa has been grown high in the Andes for at least five thousand years. It was known to the Incas as chisaya mama, or the mother of all grains.
While quinoa is a delicious alternative for gluten-free diets and all diets for that matter as it makes you feel fuller longer, take a look at these numbers: one cup of uncooked quinoa has 625 calories and provides the following percentage of daily values for nutrients: 15% fat; 27% potassium, 36% carbohydrates; 48% dietary fiber; 48% protein; 43% iron; 40% B-6; and a whopping 83% of your daily need for magnesium.
White quinoa is the most common variety found in grocery stores, but red and black can be sourced at less traditional markets and online. I haven’t tasted the red or black, but from reading it seems that they may have a more earthy flavor. So, I recommend starting with white.
The cooking method for all three is the same, as is the yield. One cup of uncooked quinoa yields 3 cups cooked quinoa. It can be used for any type of dish you’d use a starch for – salads, breakfast porridge, as a side dish or even made into cakes to saute.
To cook quinoa, first rinse it. This is essential as it has a natural coating on it called saponin that tastes very bitter. You can use a colander or put the quinoa in a bowl and cover with water, swish it around and carefully pour off the water. Next, you toast the quinoa in a pan for about a minute with a drizzle of olive oil and let the water evaporate. This step is optional but it adds a toasty and slightly nutty flavor to the dish. Next stir in two cups of water or broth and a little salt and bring to a rolling boil. Lower heat to the lowest setting, cover and cook for 15 minutes. Remove the pot from the heat and let stand, covered, for 5 minutes. Resist the urge to peek. Remove lid, fluff with a fork and serve to rave reviews!
Now here are some recipes to give you a start on your journey to quinoa heaven.
SPRING QUINOA WITH CHICKPEAS, ASPARAGUS, AND FRESH PEAS
Serves 4 to 6
1 tablespoon extra-virgin olive oil
3 1/2 cups water
1 teaspoons fine-grain sea salt, plus more to sprinkle on top
2 cups quinoa, well-rinsed and drained
1/2 pound fresh asparagus, cut into 1-inch segments
3/4 cup sugar snap peas
1 lemon
1 15-ounce can chickpeas, drained and rinsed
1/4 cup radishes, rinsed and sliced thinly
1 bunch flat-leaf parsley, chopped (should yield about 1/2 cup)
2 tablespoons fresh chives, chopped
1/2 cup crumbled goat cheese
(Courtesy thekitchn.com)
QUINOA AND VEGETABLE SALAD WITH TAHINI DRESSING
Serves 4
1 cup quinoa
1 cup frozen shelled edamame
1/3 cup tahini
2 tablespoons fresh lemon juice
2 teaspoons grated fresh ginger
1 teaspoon honey
kosher salt and black pepper
1 bunch watercress, trimmed (about 4 cups)
2 medium raw beets (about 1 pound), peeled and coarsely grated
8 radishes, thinly sliced
(Courtesy realsimple.com)
SIMPLE GREEK QUINOA DINNER OMELETS WITH FETA AND TZATZIKI
Makes 2 good-sized omelets
Tzatziki
1 cup plain greek yogurt (full fat or 2%)
1/4 hothouse cucumber, peeled and seeded and diced small
1 large clove garlic, grated (or finely minced)
1/2 tablespoon white wine vinegar
1/2 teaspoon, dried dill
1 teaspoon dried oregano
1 tablespoon fresh lemon, juiced
1 tablespoon extra virgin olive oil
Omelets
6 large eggs
1/4 cup milk
2 tablespoon butter, divided
1 1/2 cup cooked quinoa
1 cup fresh spinach, chopped
1/2 cup pitted kalamata olives, halved + 1 tablespoon of the olive brine
1/4 cup roasted red peppers, chopped or sliced
1/4 cup marinated artichoke hearts, chopped
1/4 cup oil packed sun-dried tomatoes + 1 tablespoon of the oil
2 cloves garlic, minced or grated
1 teaspoon dried oregano
1 teaspoon dried basil
salt and pepper, to taste
2 ounces feta cheese, crumbled
1/4 cup toasted pine nuts, for topping
fresh grape tomatoes, for topping
1 avocado, sliced, for topping
(Courtesy halfbakedharvest.com)
The Dispatch Editorial Board is made up of publisher Peter Imes, columnist Slim Smith, managing editor Zack Plair and senior newsroom staff.
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