All About Quinoa
Feb 02, 2011 by Bill Rawls, M.D.
Quinoa (pronounced Keen-wah), an ancient grain-like seed crop, has been cultivated in the Andes region of South America for thousands of years. Though technically not a true grain, quinoa’s nutritious seeds are easily substituted for grains because of simliar cooking characteristics. Quinoa offers a powerhouse of nutrients and is quickly becoming known as a super food. Though less well known in North American, it is becoming available in grocery stores across the country.
Quinoa Highlights
- The protein content of quinoa is higher than other grain products. As a bonus, quinoa is considered a complete source of protein because it provides all of the 8 essential amino acids necessary for the body to construct new proteins.
- Quinoa cooks in a mere 15 minutes and can fit in a wide variety of dishes, from soups, to stir frys to cold salads! Quinoa is palatable to kids and adults alike and can be included as a family staple.
- Quinoa is easy to digest and gluten-free, which makes it a nutritious and flavorful alternative for those with gluten sensitivity.
- Quinoa is very low in glucose, making it attractive to individuals trying to cut carbs!
- The fluffy consistency and slightly-crunchy texture of quinoa make for a satisfying combination. The mild, slightly-nutty flavor makes quinoa a very versatile ingredient that can fit into a wide variety of dishes.
- In addition to high protein content, the quinoa seed is also a good source of calcium, iron, vitamin E and several of the B vitamins.
How to Cook Quinoa
Rinse quinoa and drain before using. You may choose to toast the dry seeds slightly before cooking to add a deeper flavor and a crunchier texture to your dish. When ready to cook, add 1-1/2 cups of water to the pot and bring to a boil. You can substitute vegetable or chicken broth for the water to add flavor! Cover and simmer for about 15 minutes, or until the water is absorbed. Remove from heat and let stand for 10 minutes. Fluff with a fork and let cool.
*Note: quinoa can be bland on its own, but is very versitle and pairs well with a wide range of sauces, spices and fruits/vegetables. See below for a few recipe ideas. And don’t be afraid to experiment with new flavors!
Carson’s Vegetable Quinoa Delight
Compliments of Vital Plan friend, Carson, this veggie dish is quick and easy to make! Just boil the quinoa in half water, half veggie broth. While it is cooking, sauté a vegetable mixture (Carson suggests carrots, asparagus, mushrooms, onions and garlic!). Combine the quinoa and vegetables when both are finished cooking and voilà!
Dr Rawls’ Saucy Shrimp Quinoa
Sauté shrimp, onions, red bell peppers, garlic and mushrooms in olive oil. Add cooked quinoa, hummus, plain organic yogurt, and Old Bay Seasoning. Mix well and serve hot!
Braden’s Curry Quinoa with Fruit and Mint!
Sauté quinoa, curry powder and oil for 1 minute until slightly browned. Add chicken stock and bring to a boil. Reduce heat, cover, and simmer until water evaporates. Transfer to a dish and allow the quinoa to cool. Mix in diced mango and chopped green onion. A great variation on this dish includes apples, raisins, almonds and fresh mint! Add fresh black pepper, salt, cinnamon, and red pepper flakes (if you prefer some heat!) to taste. Serve at room temperature or slightly chilled.
Have fun experimenting with all of the quinoa possibilities and please share your findings with us by commenting below (must sign in to leave a comment!).
Categories: Recipe Ideas,
Previous Comments
Dacie Edwards- Feb 13, 2011
I made the shrimp quinoa and it turned out great! Leftovers were even better. Thank you for sharing this recipe.
Bill Rawls- Feb 13, 2011
Glad that you enjoyed it, the shrimp quinoa dish is one of my favorites! I always try to remind patients about hummus and yogurt as healthy alternatives for adding creaminess to a dish. Thanks Dacie!
Lee White- Feb 15, 2011
It helps when recipe's have ingredient lists/quantities in them for those who are less experienced in the kitchen.
Braden Rawls- Feb 16, 2011
Thank you for your suggestion, Lee! We will try to add in more specifics to future recipes. "Shopping lists" would be another good addition!
