Quinoa is a grain substitute which is not technically a grain at all, but rather a seed. The most common variety, which most people think of as "regular" quinoa, is a cream color, but strains exist in other colors, including red and even black. The red and white varieties of quinoa are the two types which can be readily found in health food stores in the United States. The two types are remarkably similar, but there are a few small differences.
History
Both varieties of quinoa emerged from the Andes of South America, where they have been a staple for at least 5,000 years. Archaeologists have found differences between wild quinoa plants and those that have been cultivated. The farmed plants have larger seeds and a thinner shell over each one.
The Incas believed quinoa to be sacred and referred to it as the "mother grain". When the conquistadors arrived, they disallowed quinoa cultivation for a time and the Incas were forced to grow corn instead.
Benefits
Both varieties of quinoa have a high protein content for a plant food, between 7 and 22 percent. Quinoa is also a good source of fiber, phosphorus, magnesium and iron.
According to the Alternative Field Crops Manual of the University of Wisconsin Cooperative Extension, "Quinoa is a highly nutritious food. The nutritional quality of this crop has been compared to that of dried whole milk by the Food and Agriculture Organization (FAO) of the United Nations. The protein quality and quantity in quinoa seed is often superior to those of more common cereal grains. Quinoa is higher in lysine than wheat, and the amino acid content of quinoa seed is considered well-balanced for human and animal nutrition, similar to that of casein [milk protein]."
Considerations
Quinoa seeds are naturally coated with bitter saponins, but some quinoa sold in North America has been processed to remove this coating. This bitterness does seem to deter birds and other would-be crop raiders. Before cooking or consuming either variety of quinoa, it should be soaked for a few hours and then rinsed to rid it of as much of the soapy saponins as possible.
Both varieties of quinoa as well as quinoa flour should be stored in glass jars in the refrigerator. Use the grains within a year and flour within 3 months.
Uses
Quinoa has a texture similar to rice or couscous when cooked, and can be used in similar recipes. Chicken or vegetable broth can be used instead of water during cooking to add flavor.
Quinoa can also be served as a high-protein hot cereal for breakfast, and anything that is normally added to oatmeal is suitable for quinoa cereal as well.
Quinoa flour can be used in baking as a high-protein, gluten-free flour substitute. It is often combined with other gluten-free flours such as sorghum flour, tapioca, and potato starch. One suggested mix is three parts quinoa flour, three parts sorghum flour, two parts potato starch, and one part tapioca starch.
Quinoa may be sprouted in its raw form to increase its nutritional value. It only takes two to four hours, softening the grains.
Cooked red quinoa holds its shape better than regular quinoa which becomes much softer and may even break up. This quality makes red quinoa the better choice for quinoa salad recipes, while white quinoa is the preferred variety as a thickening agent for soups and casseroles. Red quinoa also tends to have a flavor that is described as stronger, "earthier" and more "nutty" that the standard variety. Once cooked, red quinoa becomes browner in color.
Identification
Even though it is commonly thought of as a grain and is used as a grain substitute, quinoa is not a member of the grass family and therefore not a true grain, but is instead the seed of the Chenopodium or Goosefoot plant. The leaves are lobed or toothed and often triangular in shape, somewhat resembling the webbed foot of a goose. The plant grows from 4 to 6 feet tall and has a number of angular branches. The flower heads are branched, with large clusters of seeds at the end of a stalk, similar in appearance to millet. Beets, spinach, Swiss chard, and lamb's quarters are all in the same family as quinoa.
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