Great Grains: Quinoa

For the next month or so, I’m going to feature one grain each week and share nutritional information, buying and cooking tips, and, of course, recipes. Grains are an extremely versatile food, and in the right form (whole!) they are good for you, but too many people only think of white breads and white rice when trying to add grains to a meal, so I’m going to explore and share information about grains you may think of regularly (rice, oats, wheat, etc.) as well as those you may not have heard or tried before (quinoa, millet, etc.) We’ll start with quinoa!

Quinoa

Quinoa (pronounced KEEN-wah) is considered a grain, but in reality it’s a seed, and it’s a great source of protein! Quinoa is an ancient food, related to leafy vegetables such as spinach and Swiss chard. It originated in the Andes Mountain region of South America, where it has been cultivated for more than 5,000 years. The Incas referred to it as “the mother grain,” or “gold,” and it’s an ideal food for endurance and energy.

Quinoa has a mild and slightly nutty flavor. It’s small and hard before cooking, but after cooking it has a fluffy texture. The outer germ surrounding the seed breaks open to form a crunchy coil while the inner grain becomes soft and translucent.

Here are some basic facts about quinoa:

• It contains all of the essential amino acids, making it a complete protein and a great meat substitute.
• It provides us with B vitamins, iron, zinc, potassium, calcium, fiber, magnesium, and vitamin E—and more of most of these than other grains.
• Since it’s not actually a grain, it’s gluten-free and considered easy to digest.
• Adding quinoa to your diet may reduce the frequency of bad headaches or migraines, because it contains magnesium (a mineral that helps relax blood vessels, preventing the constriction and rebound dilation characteristic of migraines) and riboflavin (vitamin B2), which has been shown to help reduce the frequency of attacks in migraine sufferers, most likely by improving the energy metabolism within their brain and muscle cells.

Selection and Storage

Quinoa is becoming easier and easier to find in local stores. Look for boxes of it in the same section where you’d find rice, or if you shop at a store that sells grains in bulk, check the prices there—it’s likely to be an even better deal. Quinoa is typically a tan color, but it also comes in other colored varieties. The most commonly available seems to be a red variety which has a slightly earthier flavor. Once cooked, it has a light brownish color. Try both varieties to see which one you prefer. If your quinoa comes in bulk, like most grains it is best stored in a glass air-tight container in a cool, dry, dark place.

Preparation

Quinoa should always be rinsed to remove a coating of saponin, a naturally-occurring bitter coating. Native South Americans used to scrub the quinoa and then use the soapy rinse produced by the saponin as a hair rinse! Quinoa is rinsed before it is packaged and sold, but it is best to rinse again at home before cooking with it. Place quinoa in a fine mesh sieve and rinse thoroughly with cold running water.

The basics of cooking quinoa are simple:

Preparation Tips/Notes:

• The texture of quinoa, like other grains, can be changed depending on whether you boil grain and liquid together, or add the grain to the already-boiling water. For a softer, more porridge-like consistency, boil the grain and liquid together.
• For a delicious toasted flavor, quinoa can be dry roasted for 5 minutes in saucepan before cooking in liquid. Stir continuously during the toasting to prevent burning and to toast the grains evenly.
• Instead of water, try boiling your quinoa in broth or coconut milk to enhance the flavor.
• You can also use a rice cooker to prepare quinoa, treating it just like white rice (for both cooking cycle and water amounts).
• Cooked quinoa keeps well in the refrigerator. Cook a few cups on the weekend and store in the fridge for use in various salads and dishes throughout the week!

Recipes I’ve Tried and Recommend

• Quinoa Salad with Chickpeas and Mint
• Lemony  Zucchini and Basil Quinoa Pilaf with Chicken
• Simple Quinoa Salad
• Quinoa Loaf with Mushrooms and Peas
• Garlic Gingered Stir Fry and Quinoa
• Warm Quinoa Salad with Shrimp and Asparagus
• Quinoa with Mushrooms, Kale, and Sweet Potatoes

Recipes I Have Not Yet Tried — if you try any, please leave me a comment and let me know how they turn out!

• Thai Quinoa—Institute for Integrative Nutrition
• Warm and Nutty Cinnamon Quinoa—101 Cookbooks
• Barley, Oat, and Quinoa Pancakes with Raspberry-Peach Topping—Veggie Meal Plans
• Quinoa Salad with Shrimp, Asparagus, Fresh Corn and Herb Lime Vinaigrette—Former Chef
• Spring Quinoa Pilaf—Choosing Raw
• Quinoa Garden Cakes with Lemony Yogurt—Whole Foods
• Quinoa Zucchini Waffles—The Daily Dietribe

Quinoa Information Sources: Whole Foods, Chet Day’s Health and Beyond, Wikipedia, Vegetarians in Paradise, Ezine Articles: Health Benefits of Quinoa, Institute for Integrative Nutrition student educational materials

Related posts: