Quinoa (pronounced 'keen-wa') is an ancient grain that is native to the Andes region of South America. It was a traditional crop for the Incans. They referred to it as 'chisaya mama' or 'the mother of all grains' because of its nutritional value and its ability to survive harsh conditions.
Technically quinoa is not a true grain; it is actually the seed of the chenopodium plant. This leafy green plant is in the same family as Swiss chard and spinach. It has edible green leaves, but most commonly the plant is grown for its edible seed that we recognize as a grain. There are many varieties of quinoa but red and white grains are most commonly found at our local grocery stores.
Quinoa has developed a good reputation because it is one of the most nutrient dense grains. It is higher in protein than most grains and is a complete protein, meaning it contains all eight essential amino acids. This makes it an important part of vegetarian diets. Quinoa is also a good source of fibre, magnesium, phosphorus, copper, and iron.
Not only is it nutritious but it's also very versatile. Served hot or cold quinoa makes a tasty addition to most meals. It can be used instead of rice for stir-fry's, soups, casseroles or side dishes. You can serve cold in a salad, or even as a breakfast cereal (add cinnamon, nuts, raisins, and a bit of honey). Before cooking rinse the quinoa grain to remove the saponin coating, which can cause a bitter flavour. Cooked quinoa has a fluffy consistency and a mild nutty flavour. As it cooks the outer germ forms a little white tail around the grain giving it a unique look.
Quinoa is gluten free; therefore, it makes a great addition to the diets of people who have celiac disease or gluten intolerance. Quinoa flour can be mixed with other gluten free flours and used as a wheat alternative in baking things such as bread, muffins, and pancakes.
Try this tasty salad that it is packed with fibre and contains heart healthy fats. It makes a great lunch meal; enjoy it on its own or on a bed of leafy greens.
Quinoa Salad
2 c cucumber, chopped
1 c cherry tomatoes, halved
1/4 c red onion, diced
1 red pepper, chopped
1/2-3/4 c feta cheese, crumbled
1/2 c kalamata olives, optional
1 c quinoa, uncooked
1/2 can (19oz) chickpeas
1/2 c parsley
Dressing
1/4 c balsamic vinegar
1/2 cup olive oil
1/4 cup lemon juice
1 clove garlic, minced
1/2 teaspoon cumin
1 tsp Dijon mustard
1/2 tsp oregano
Salt and pepper to taste
Directions
Rinse quinoa with a fine mesh sieve. To cook the quinoa boil 2 c of water, add quinoa, cover and reduce to low heat. Cook for 20 minutes. Fluff with a fork and let stand until cool. Next chop the vegetables. Then prepare the salad dressing by whisking together all of the ingredients or blending them in a food processor or magic bullet. Drain and rinse chickpeas. Combine all ingredients in a large bowl when the quinoa is cooled.
*Note: The dressing recipe makes more than needed. Put extra dressing in a bottle and store in the fridge. The olive oil will solidify slightly. This doesn't mean the dressing has gone bad, it will return to normal consistency at room temperature.
- former Clearwater resident Simone Jennings is a registered dietician with Interior Health
