The Incas referred to quinoa as the mother of all grains, and they were (mostly) right! Quinoa is actually a grain-like crop, rather than a true grain, as it is not a member of the grass family. Quinoa has been a domesticated part of our diet for the past 4000 years, though don’t feel bad if you haven’t heard of it until now because only until fairly recently has quinoa consumption taken off in North America. The quinoa we eat is the seed of a plant (Chenopodium quinoa) that is related to beets, chard and spinach. Cooked seeds are fluffy, slightly crunchy, and have a delicate, mildly nutty flavour. Most likely you’ll find the transparent yellow-coloured quinoa in stores, though there are orange, pink, purple, red or black varieties for you to try.
Nutrition: Quinoa has often been referred to as a super food. It earns this title by being high in protein and supplying complete protein, meaning that it contains all nine essential amino acids. No small feat for a plant product! Quinoa is particularly high in the amino acid lysine, which is important for tissue growth and repair (I’m looking at you, veggie athletes!). Quinoa also has high levels of manganese, iron, copper, phosphorus, and dietary fiber. To top it all off, quinoa is gluten-free and easily digestible.
Tips and Tricks: You can pick up quinoa at most grocery stores these days, either in prepackaged containers or bulk bins. The most important thing to watch for when buying is moisture — there should be no evidence of moisture in the quinoa. When you get your quinoa home, place it in an airtight container either in the pantry or fridge. However, quinoa will stay fresher longer if refrigerated. Quinoa is fairly simple to cook, and only requires one part quinoa to two parts liquid (vegetable stock, water, etc.). You can tell your quinoa is ready when the grains have become translucent and the white germ has partially detached itself (it kind of looks like a white-spiraled tail). One cup of quinoa usually cooks in a speedy 15 minutes!
Cooking: Don’t be afraid to eat this scrumptious seed in soups, chilled in salads, or instead of rice, pasta, or couscous in your favourite meal. Need some recipe ideas to get you started? Try this Quinoa and Black Bean Salad recipe from What Would Cathy Eat?
Quinoa and Black Bean Salad
You can find this recipe here! Cathy says, “This salad is fresh and tangy, thanks to the radishes, cilantro and lime, and a tad sweet from the corn and red bell peppers. The Aleppo pepper give it the requisite kick. And of course, with both quinoa and beans, this is a protein-packed dish.”
Ingredients:
2 cups quinoa (recommend no-rinse variety)
1 ¾ cups water
1 red bell pepper, diced small
¼ cup thinly sliced spring red onion or scallions
5 radishes, sliced paper thin using a mandoline
1½ cups fresh corn (from about 2 ears)
½ cup chopped cilantro
1 can black beans, drained and rinsed
Juice of 2 limes
2 tablespoons extra-virgin olive oil, or more to taste
¼ teaspoon salt
1 teaspoon Aleppo pepper flakes (optional but great!)
Instructions:
Combine the quinoa and water in a saucepan. Bring to a boil, then reduce the heat and simmer for about 12 to 15 minutes, until you see the little white spiral “tail” appear on each kernel. The quinoa should be just tender, but still with a little crunch. Drain off any excess liquid. Cool.
Blanch the corn kernels in boiling water for one minute. Drain.
Combine the quinoa with all ingredients. Adjust salt and lime juice to taste, and serve. Can be served chilled or at room temperature. Note: for leftovers, you might want to squeeze on some more lime juice when serving, to freshen up the flavors.
Serves 6, or up to 12 if you are serving as a small side dish
