What is Quinoa?

It is a healthy whole grain.

Photo courtesy of Food Blogga

When compared to popular grains like rice and oats, quinoa is relatively unknown. However, as the health benefits of whole grains are becoming more and more well known, Quinoa is getting more attention—and use.

Quinoa is a small, light-colored round grain, similar in appearance to sesame seeds. Most quinoa must be rinsed before cooking, to remove the bitter residue of saponins, a plant-defense that wards off insects. Botanists are now developing saponin-free strains of quinoa, to eliminate this minor annoyance to the enjoyment of quinoa.

The Incas considered quinoa sacred, and called it "chisaya mama" or "mother of all grains"; and it was the custom of the Inca emperor to sow the first quinoa seeds of the season as 'golden implements'.

Quinoa (keen-wah) is from the Andes, where it has long been cultivated by the Inca. It is associated more with Swiss chard and beets rather than a “true” grain.

Though much of our quinoa is still imported from South America, farmers in high-altitude areas near the Rockies are beginning to cultivate quinoa.

Health bonus: Unlike wheat or rice (which are low in lysine), quinoa contains a balanced set of essential amino acids for humans, making it an unusually complete food. This means it takes less quinoa protein to meet one's needs than wheat protein. It is a good source of dietary fiber and phosphorus and is high in magnesium and iron. Quinoa is gluten free and considered easy to digest.

Quinoa cooks from 10-12 minutes, creating a light, fluffy side dish. It can be incorporated into soups, salads and baked goods. Commercially, quinoa now appears in cereal flakes and other foods.

Photo courtesy of Autumn Sweater

Cooking quinoa is similar to cooking rice. Take two cups of water to a boil with one cup of grain, covering at a low simmer and cook for 14–18 minutes, or until the germ separates from the seed.

For a cold winter day, there’s nothing better than a bowl of warm soup.

Try this recipe:

Minestrone-Quinoa Soup

• 2 Tbsp. olive oil
• 1/2 cup green pepper
• 2 Tbsp. butter
• 1/2 cup celery
• 1 large onion, chopped
• 1/2 cup carrot, diced
• 1 clove garlic, minced
• pinch of thyme
• 2 Tbsp. parsley
• 1 tsp. dried basil
• 6 cups chicken or vegetable stock
• 1 bay leaf
• 10 oz. tomatoes
• 2 cups shredded cabbage
• 1 cup black or kidney beans (canned or cooked)
• 1/2 cup whole grains elbow macaroni/pasta
• 1/2 - 1 cup quinoa (depending on desired thickness)

Heat oil and butter, add onion, garlic and chopped vegetables. Cook until softened. Add spices, parsley and pinch of salt. Stir in stock and chopped tomatoes. Bring to a boil and simmer 10 minutes.

Add cabbage, beans, macaroni and Quinoa. Cover and simmer 1/2 hour.

There is no doubt that this is both delicious and good for you, because

After all, it’s about a healthy lifestyle.

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