Quinoa, (pronounced keen-wah) is an ancient Incan grain-like crop grown mostly for its edible seeds. It is naturally gluten-free and unlike wheat, is not a member of the grass family but is more closely related to species such as beets and spinach.
Quinoa is very high in protein and contains a balanced set of 9 essential amino acids, which makes it a complete protein source among plant foods. It is considered a good source of dietary fiber, phosphorus, magnesium, iron and easily digestible.
In its natural state, the Quinoa seed has a coating of bitter-tasting somewhat toxic saponins. The toxicity levels are classified as a mild eye and respiratory irritant and a low gastrointestinal irritant. Thus, quinoa needs to be rinsed in ample running water either in a fine strainer or in cheesecloth before use to eliminate the bitter coating surrounding each seed. Or, one could soak the grain in water for a few hours, then change the water and re-soak. Some cooks prefer to soak the seeds for a few minutes before placing them in a fine-meshed sieve under running water. This was the method I used which seemed to work quite successfully.
The risks associated with quinoa are minimal, provided it is properly prepared and leaves from the whole plant are not eaten to excess.
Quinoa comes in many colors; white, pink, red, orange and black. Apparently, the darker the color, the nuttier the taste. The white is the most bland. Having cooked both the white and red, I would agree. I personally enjoyed the red much more than the white.
It cooks like rice so don't overcook it or use too much water or it will loose its light, fluffy texture. Use the same proportions you would with plain white rice: bringing two cups of water to a boil with one cup of quinoa. It should be cooked covered at a low simmer for 14–20 minutes, or until the germ separates from the seed. The cooked germ looks like a tiny curl. Dry the kernels on a kitchen towel before proceeding.
Of course, because it is somewhat bland, it needs to be spiced up with such things as onion, garlic and spices to your personal taste. This also makes it a good vehicle for a variety of additons like roasted vegetables, black beans, pesto, vinaigrette, to name a few, for a variety of flavors.
It also makes a good high protein breakfast food mixed with, for example, almonds, raisins, berries, and honey.
Quinoa may be germinated in its raw form to boost its nutritional value. Germination activates its natural enzymes and multiplies its vitamin content. In fact, quinoa has a notably short germination period: Only 2–4 hours resting in a glass of clean water is enough to make it sprout and release gases, as opposed to, e.g., 12 hours with wheat. This process, besides its nutritional enhancements, softens the grains, making them suitable to be added to salads and other cold foods.(Wikipedia)
Outlined below is a delicious recipe that I tried the other night without the corn and I substituted organic coconut oil for the vegetable oil. I also only used one can of organic black beans...that's just me. I didn't want too many beans to interfere with digesting my bison taco. Broth was substituted with water because I wasn't at home and forgot the broth. It was still very flavorful. Although next time, I'll try to remember the broth!
Ingredients
1 teaspoon vegetable oil
1 onion, chopped
1 1/2 teaspoons minced garlic
3/4 cup uncooked quinoa
1 teaspoon cumin
1 1/2 cups vegetable broth
1/4 teaspoon cayenne pepper
1 Tablespoon lime juice
1 cup frozen corn
2 (15 ounce) cans of black beans, drained and rinsed
1/2 cup fresh cilantro, chopped
1 ripe avocado, diced (optional)
salt and pepper to taste
1. Rinse the quinoa in a strainer. Sometimes it can have a bitter taste on the outside so rinsing gets rid of this.
2. Heat the oil in a saucepan over medium heat. Stir in the onion and garlic, and cook for a couple of minutes or until onion is soft.
3. Add the quinoa and vegetable broth to the pan. Add the cumin, cayenne pepper, salt, and pepper. Bring mixture to a boil and then cover, reduce heat, and simmer for 20 minutes.
4. Stir in lime juice and frozen corn into the pan and simmer for 5 minutes or until corn is heated through.
5. Finally, mix in the black beans and cilantro. Garnish with chopped avocado if desired.
Serve hot or cold. Store in refrigerator.
Recipe by girlwhoateeverything from the Tablespoon website.
To Your Good Health!
