Spotlight On: Quinoa

picture by Andrew Scrivani for The New York Times

Quinoa (pronounced keen-wah) is a high protein, gluten-free, grain like crop that is light and fluffy when cooked. It is highly nutritious, containing all 9 essential amino acids and many antioxidant, anti-inflammatory phytonutrients. Quinoa is a good source of manganese, tryptophan, magnesium, phosphorus, fiber, folate and copper. 

Although quinoa is an edible seed in the same family as beets, spinach and swiss chard, it is eaten like cereal grains (rice, barley, wheat, and rye).  Therefore it is often referred to as a "pseudograin".  This crop originates from South America and they have been eating it since approximately 3000 BC. Quinoa has recently become a common food in America and can be found at most grocery stores, including Trader Joe's, Whole Foods, Meijer and even Costco. There are many varieties of quinoa and it comes in several different colors including white, black and red.

At my house we often cook a big pot of quinoa over the weekend and have it throughout the week in various dishes. You can use it as a breakfast cereal, add it into smoothies or salads, eat it with roasted vegetables, or use it in veggie burgers.  Below are a few of our (many) favorite quinoa recipes.

Refreshing Quinoa Salad (adapted from Vegetarian Times)

• 1 ½ cups quinoa
• ½ cup pine nuts (can substitute any nut you have on hand)
• 1 cucumber, peeled and finely diced (2½ cups)
• 3 Roma tomatoes, seeded and finely diced (¾ cup)
• ½ small red onion, finely chopped (½ cup)
• ½ cup chopped fresh parsley
• ¼ cup olive oil
• 3 Tbs. lemon juice
• 2 tsp. grated lemon zest
• salt and pepper to taste

1. Rinse quinoa in a fine-meshed colander. Bring 2 quarts salted water to a boil. Add quinoa, cover, and reduce heat to medium-low. Simmer 12 to 14 minutes, or 
until quinoa is tender and small “tails” bloom from grains.
2. Preheat oven to 400°F. Spread pine nuts on baking sheet, and toast 3 to 4 minutes, or until lightly browned. Cool, then transfer to large serving bowl.
3. Drain quinoa, and rinse under cold running water. Drain again. Add quinoa to pine nuts, and 
stir in cucumber, tomatoes, onion, and parsley. Fold in oil, lemon juice, and lemon zest.

Vanilla Quinoa Pudding
Quinoa in this application results in a cross between rice pudding and tapioca, with more protein than either.

• 3 cups almond milk (or your milk of choice)
• 1 vanilla bean (split, or 1 tablespoon of vanilla extract)
• 1/4 cup maple syrup
• pinch of salt
• 1 cup quinoa

Rinse quinoa. Mix milk, vanilla, maple syrup and salt in a saucepan and set on simmer. Add quinoa and cook for 30 minutes, stirring frequently (but not constantly).Once thickened, remove from heat and allow to cool. Serve warm, or refrigerate. Top with all kinds of delicious tidbits; berries, dried fruit, nuts, cinnamon, etc.

Links to more recipes:
Quinoa and Black Beans
Quinoa Stuffed Peppers
Black Bean Quinoa Burger
Grilled Veggie Quinoa Salad
Quinoa Veggie Burger