Quinoa in flower
Tomatoes and herbs pair beautifully with quinoa
Quinoa in all colors — ivory, red and black — provides a mother lode of nutrition: high protein levels and plenty of fiber, phosphorus, iron and magnesium.
“A cup of cooked quinoa has more protein than a glass of milk and more iron than a half-pound steak,” says Reed Mangels, nutrition adviser for The Vegetarian Resource Group.
Tips
Ivory quinoa is the most common and mildest flavored of the colors. Dazzle your guests with smaller amounts of colorful red quinoa mixed with the white. Quinoa requires thorough rinsing before using. Make sure to strain thoroughly as it holds more water than rice.
Bolivia quinoa with tomatoes and chives
Prep: 30 minutes
Cook: 20 minutes
Servings: 6
Ingredients:
2 cups quinoa, rinsed, drained
4 cups water
3 medium tomatoes, chopped
1 cup each, chopped: fresh chives, fresh spearmint
1 bunch parsley, chopped
1/4 cup olive oil
1/3 cup lemon juice
2 teaspoons each: sea salt, ground cumin
Freshly ground pepper
1. Heat the quinoa and water to a boil in a saucepan; Cover; turn the heat to low. Cook until all water is absorbed and the curly germ appears, about 20 minutes. Allow to rest, covered, until cooked through, at least 5 minutes.
2. Put the quinoa into a bowl; mix in the chopped vegetables and herbs. Whisk the oil and lemon juice with the salt, cumin and pepper to taste; stir into the quinoa.
Nutrition Information:
Per serving: 345 calories, 13 g fat, 1 g saturated fat, 0 mg cholesterol, 49 g carbohydrates, 10 g protein, 799 mg sodium, 7 g fiber.
Kay Stepkin is a vegetarian cooking class instructor and former owner of a vegetarian restaurant/whole-grain bakery. Email her at [email protected].
Spanishchef: But What is Quinoa?
Quinoa ( /?ki?nw??/ or /k??no?.?/, 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.
Derived from the Spanish spelling of the Quechua name kinwa or occasionally “Qin-wah”, Quinoa originated in the Andean region of Peru, where it was successfully domesticated 3000 to 4000 years ago for human consumption, though archeological evidence shows a non-domesticated association with pastoral herding some 5200 to 7000 years ago.
Similar Chenopodium species, such as pitseed goosefoot (Chenopodium berlandieri) and fat hen (Chenopodium album), were grown and domesticated in North America as part of the Eastern Agricultural Complex before maize agriculture became popular. Fat hen, which has a widespread distribution in the Northern Hemisphere, produces edible seeds and greens much like quinoa, but in smaller quantities.
The nutrient composition is very good compared with common cereals. Quinoa grains contain essential amino acids like lysine and good quantities of calcium, phosphorus, and iron.
After harvest, the grains need to be processed to remove the coating containing the bitter-tasting saponins. Quinoa grains are in general cooked the same way as rice and can be used in a wide range of dishes. Quinoa leaves are also eaten as a leaf vegetable, much like amaranth, but the commercial availability of quinoa greens is currently limited.
The Incas, who held the crop to be sacred, referred to quinoa as chisaya mama or ‘mother of all grains’, and it was the Inca emperor who would traditionally sow the first seeds of the season using ‘golden implements’. During the European conquest of South America, the Spanish colonists scorned quinoa as ‘food for Indians’, and even actively suppressed its cultivation, due to its status within indigenous non-Christian ceremonies. In fact, the conquistadores forbade quinoa cultivation for a time and the Incas were forced to grow wheat instead.
