The South American annual herb Quinoa has found its way into North American kitchens. First cultivated in the Andes over 3,000 years, Quinoa was known and honored by the Inca civilization as the “Mother Grain” because of its ability to sustain health.
Quinoa is a small gluten free seed, similar in size and look to millet or sesame seeds. It is rich in nutrients, with a higher percentage of protein, 16.2%, than any commonly grown grains like barley, wheat or rice. Quinoa provides a complete protein profile with high amounts of cystine, lysine and methionine. Quinoa also provides minerals and vitamins including significant amounts of magnesium, phosphorus and folate.
Traditionally after harvest the Quinoa seed was scrubbed to remove what we now know to be saponines, a bitter tasting compound that protects the seed from insects. Soaking and scrubbing the Quinoa seed removes the protective saponine coat, increasing nutrient availability. Many commercial companies remove the saponines before they sell Quinoa, but I still recommend soaking the seed for 12 hours. It reduces the cooking time as well as improves the digestibility of the seed.
You can find quinoa in three colors, a soft yellow, red or black. I have found the yellow to be the most delicate and tender, while the red and black quinoa are nuttier in flavor. I often will mix the sturdier black and red seeds with the yellow as they look beautiful together and their textures work well too.
Cooking Quinoa is easy.
1. Soak a cup of Quinoa in water; I suggest 12 hours of soaking. Rinse well.
2. Place seeds in a stainless steel pan on medium heat.
3. Have one cup of broth or water on hand. As the seed is plump with soaking water you only need to add the liquid a 1/4 cup at a time until the Quinoa is tender. You may not need to add all the liquid.
Yellowquinoa is cooked in 5-10 minutes and will plump up and look clear. Red or black quinoa will take approximately the same time but you will need to taste them to see when they are done.
Quinoa is a versatile food.
Quinoa can be made into pilaf’s, topped with roasted vegetables, added to stews or soups, used in salads, substituted for pasta in pesto recipes or made into pudding. Quinoa flakes or flour can are lovely for baking cookies, pies, breads, muffins, pancakes or granola.
I successfully sprout Quinoa by soaking them over night and rinsing them for four days. This year I took it to a new level and planted my sprouts! Everyone, including me, thought I was growing lambs quarter. It turns out that Quinoa is in the same family as lambs quarter so they have a similar look. I will let you know how the plants do.
Curried Quinoa Apple Pilaf
Serves 4
Quinoa is a much better choice than rice and here it's paired with in-season apples and sweet and pungent spices. The curry contains the potent antioxidant turmeric. You can also add ginger if you like it.
1 cup diced yellow onion
1 cup quinoa, soaked rinsed and drained
1-2 teaspoons curry powder
½ teaspoon ground cumin
¼ teaspoon ground cardamom
1 cup broth or water
2 Fuji apples, chopped and divided (reserve chopped apples away from air)
3 tablespoons dried tart cherries or Goji berries
¾ cups apple juice
3 tablespoons toasted slivered almonds
¼ cup chopped parsley or cilantro
Salt and pepper to taste
Add the onion to a saucepan and saute until clear and tender.
Add the quinoa and cook until toasty.
Add the curry powder, cumin and cardamom and toast for 30 seconds. Slowly add half of the broth, 1 chopped apple, cherries and apple juice.
Bring to a boil. Cover, reduce heat to a simmer and cook for 5 minutes on the heat. Check to see if the quinoa is cooked or needs more broth. Add more broth if necessary. Be careful not to add too much as it will make the quinoa mushy.
Remove from heat, and let sit for 5 minutes. Fluff, adding remaining apple and almonds.
Taste and add salt and pepper. Garnish with chopped parsley or cilantro, if desired.
Serve hot, warm, room temperature or chilled.
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