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Food of the Week [Part 1]: Cooking with Quinoa

Posted March 22, 2008 at 06:00 PM by Jessica Hale

Section: Her Nutrition, Healthy Eating, Recipes, Vegetarianism, Special Features, Food of the Week

Quinoa If you’re looking for a healthy, unique alternative to rice, look no further than quinoa, the ancient Incan food that is increasingly taking on a role in modern kitchens. Quinoa earns the title of Food of the Week for its high protein content, easy preparation, and yummy flavor.

Quinoa (pronounced KEEN-wah) is commonly referred to as a grain, but it’s actually the seed of a leafy green vegetable. And unlike most grains like rice or wheat, quinoa is a complete protein, meaning it contains a complete set of essential amino acids. It’s therefore a great choice for vegetarians and vegans, or anyone looking to boost their protein intake. Quinoa is also a good alternative for anyone with gluten sensitivities because it is gluten-free. The high magnesium content in quinoa can help reduce the frequency of migraines and increase cardiovascular health. Post-menopausal women who consume quinoa regularly may be less likely to suffer from high cholesterol, high blood pressure, and other risk factors for cardiovascular disease. Magnesium is also an effective antioxidant, as is copper, another nutrient found in quinoa.

Quinoa is relatively high in fiber, which offers significant protection against breast cancer in pre-menopausal women; women who eat at least 13 grams of fiber per day are 41% less likely to develop breast cancer. It can also help prevent gallstones and may be protective against childhood asthma.

Some large supermarkets are beginning to carry quinoa, but you may have more luck at a health food store, where it will be available in bulk bins and in packages. Quinoa cooks much like white rice; simply add one part quinoa and two parts water in a pot, bring to a boil, and let simmer for about 15 minutes until all the water has been absorbed. Then use it just like any other grain; eat it along with a stir-fry or mixed with steamed or sautéed greens. Or try this healthful black bean and quinoa salad that is packed with protein, omega-3s, and lots of flavour.

Recipe Profile

Perfect For: A healthy potluck or picnic salad

Servings:4-6

Preparation Time: 30 minutes

Ingredients:

1/2 cup quinoa
1 cup white corn, fresh or frozen
2 scallions, chopped
1/2 cup tomatoes, chopped
1/2 cup celery, chopped
1/2 cup green peppers, chopped
1 can black beans, drained and rinsed

Dressing:

3-4 tablespoon flax oil
2 tablespoon lemon juice or balsamic vinegar
1 clove garlic minced
salt and pepper to taste
cilantro or parsley

Combine quinoa with 1 cup water and bring to a boil. Lower heat to a simmer and let cook for 15 minutes. If using frozen corn, add to the quinoa in the last 5 minutes of cooking time. Drain and let cool.

Meanwhile, combine the remaining salad ingredients in a large bowl and the dressing ingredients in a small bowl. Add the quinoa and dressing to the salad and mix well. Serve chilled.

Other vegetables may be added or substituted, such as grated carrot, red onion, avocado, sweet peas, etc.