QUINOA: QUINO-WHAT?
WHAT IS QUINOA
Quinoa (pronounced “keen-wa”) is a protein-rich, grain-like superfood that is perfect for vegetarians, vegans and the gluten-free crowd. Although it looks and tastes like a grain, it's actually a seed related to spinach and beets, and is therefore gluten-free and safe for celiac sufferers.
In addition to having as much protein as a glass of milk, quinoa will give you your daily dose of vitamin B6, niacin, thiamin, riboflavin, and potassium.
It’s also a great source of iron, fiber, zinc, magnesium, copper and folate.
Quinoa can be served as a main dish or a side dish, mixed into a salad, or added to soups, stews, or stir-fries. It can even be ground into flour and used to make gluten-free baked goods.
TIPS & TRICKS
- RINSE thoroughly before use, or else it can have a bitter after-taste.
- Quinoa cooked without salt will come out softer and fluffier. Cooking it in salted water will make it firmer. Consider whether to salt it before or after cooking based on what you plan to use the quinoa for.
- You can tell the quinoa is ready when the water is absorbed, the seed becomes transparent and you can see a fine spiral sprout.
HEALTHY & DELICIOUS RECIPES
Quinoa Burgers
- 1 and a 1/2 cups water or vegetable broth
- 1 cup quinoa, rinsed
- 1 large egg, beaten
- 4-5 Tbsp olive oil
- 1/4 cup onion, chopped
- 1/4 cup bell peppers, chopped
- 2 cloves garlic, minced
- Salt, pepper and seasoning, to taste
Bring water or broth to a boil; add quinoa and stir. Simmer, covered until all liquid is absorbed (about 15 minutes). Let stand (covered) 5 minutes to cool. Add 1 beaten egg. Sauté onions, peppers, and garlic in 2 Tbsp oil until softened and lightly browned. Add to quinoa mixture along with salt, pepper and herbs of your choice. Form the mixture into patties and sauté in olive oil until browned on both sides.
Quinoa Salad with Fruits and Feta
- 1 and a 1/2 cups water
- 1 cup quinoa, rinsed
- 1-2 apples, peeled and diced
- 1 orange, peeled and cut in chunks
- 3 scallions, chopped (green part only)
- Handful of walnuts, coarsely chopped
- Handful of dried cranberries
- Feta cheese
- Juice of 1-2 lemons
- 1 1/2 Tbsp olive oil
- Salt and pepper to taste
Bring water or broth to a boil; add quinoa and stir. Simmer, covered until all liquid is absorbed (about 15 minutes). Stir in olive oil and lemon juice. Refrigerate until just before serving. Add in scallions, fruits and nuts. Top with feta cheese and serve.
Breakfast Quinoa “Oatmeal”
- 1 cup milk or coconut milk
- ⅔ cup quinoa, rinsed
- 2 tsp vanilla
- 1-2 tsp sugar (optional)
- Pinch of ground nutmeg
- ¼ tsp ground cinnamon
- Toppings – fruits, nuts, chocolate chips (optional)
Combine all ingredients in a saucepan over medium heat. Simmer, covered until all liquid is absorbed (about 15 minutes). Fluff with fork. Serve with whatever toppings you like.