Quinoa -- pronounced KEEN-wah -- is a carbohydrate-based food that is unusually high in protein. It is treated like a whole-grain food and, with minor adaptations in cooking, can be substituted in many recipes that call for bulgur wheat, barley, rice or other starchy ingredients. Quinoa is easy to prepare at home for use in a variety of side dishes and main dishes.
Description
Quinoa is a tiny, edible seed that comes in creamy white, reddish-brown and black varieties. When cooked, quinoa fluffs up to three times its size, and a distinctive white sprout appears spiraling around the seed. Like many grains, quinoa has a nutty flavor and chewy texture with a bit of crunchiness. Quinoa products available in supermarkets and health food stores include pasta, cereal flakes and flour, as well as the whole seed. The seeds can be soaked in water and sprouted or cooked and used as an ingredient in dishes such as pilafs, grain salads, soups, baked goods and casseroles.
Preparation
Quinoa seeds are naturally coated with bitter substances known as saponins that must be washed off before cooking. Some brands of quinoa are sold pre-washed for this reason. Otherwise, rinse quinoa in several changes of water, making sure the rinse water is no longer sudsy before using. The basic recipe for cooking quinoa is to add 1 cup of washed quinoa to 2 cups of boiling water in a 1 1/2-quart saucepan, cover and simmer until the water is fully absorbed, about 15 minutes. If you are using quinoa as an ingredient in another dish, cooking directions may vary so you should follow the directions on the package or in the recipe you are using.
Versatility
Serve quinoa for breakfast, lunch or dinner. Breakfast quinoa is a warm, porridge-like gruel, often served with milk, dried fruits, nuts and seeds and sweetened to taste. For lunch or dinner, mix cooked quinoa with chopped fresh vegetables such as tomatoes and cucumber, and toss in citrus vinaigrette or other salad dressing to serve warm or cold. In place of rice, use quinoa as the base for a stir-fry, chili dish or stew. Use cooked quinoa to make vegetarian burgers or to extend ground meat mixtures for making meatballs, meatloaf and burgers.
Nutrition
One-half cup of cooked quinoa contains 127 calories, 4.5 g of protein, 2 g of fat, 23. 4 g of carbohydrate and 2 g of fiber. Quinoa is a low-gluten food that may be useful for people who are sensitive to gluten in other grains. Because quinoa is rich in high-quality protein, it is a good staple food for vegetarians and anyone who doesn't consume a lot of meat or dairy products.
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