Quinoa
Now recognized as the world’s most nutritious grain, quinoa (pronounced KEEN-wah) has been cultivated in the Andes Mountains for more than 5,000 years. As a whole grain, this seed-like South American fruit is unique. Quinoa has about twice the protein of other grains, fewer carbohydrates, and more healthful fats. It’s also a complete protein: like meat, eggs, and dairy products, it contains all eight essential amino acids. This supergrain is gluten-free and rich in iron, calcium, potassium, fiber, and lignans. A 2007 study at Osaka City University in Japan found it high in antioxidant activity too, making it exceptionally heart healthy.
Choose It & Use It
Find quinoa in natural food stores or supermarkets. Enjoy its delicate, nutty flavor in sweet and savory dishes; enrich it by toasting first. Substitute quinoa for pasta, couscous, rice, or oatmeal: simmer 1 cup quinoa in 2 cups liquid 15 to 25 minutes for 4 cups cooked. Quinoa’s chewy texture enhances pilafs, salads, and stews, and contrasts crunchy nuts nicely. Rinse it before cooking, and remove any black grains.
get the recipes
Quinoa Salad with Orange-Cumin Vinaigrette
This light winter salad makes a satisfying meal, thanks to quinoa, a whole grain that’s high in protein.
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Black Bean-Quinoa Burgers
Here’s a delicious veggie burger you can whip up from scratch. Any steak seasoning (which is just a combination of herbs and spices) will work to give the patties a rich, hearty flavor. Stash a few in the freezer for busy weeknight meals. For super-easy cookouts, bake the patties ahead,
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Refreshing Quinoa Salad
This recipe, created by Leah Matthews, won Best Side Dish in VT’s 2011 Chefs’ Challenge. Matthews came up with this tabbouleh-inspired salad while working as a sous chef at Twist, a Rhode Island restaurant specializing in gluten-free food. When the summer menu needed an additional item,
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Zucchini-Quinoa Lasagna
While brainstorming ways to make a summery lasagna with the same flavors as the classic casserole, Matheny chose to replace lasagna noodles with zucchini, and use high-protein quinoa instead of a meat filling.
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Corn-Quinoa Salad
If your corn is very fresh and tender, you can skip the blanching step in this recipe; just stir the raw kernels into the salad.
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Greens and Quinoa Pie
Technically, quinoa is not a grain (it’s related to spinach and chard), so it’s perfect for Passover. Here, spring greens are wilted then mixed with quinoa and cheese for a golden-crusted savory pie.
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at a glance
Anyone who uses quinoa as a major diet staple should be aware that saponins in quinoa can contribute to leaky gut syndrome. If you have celiac, or an auto-immune condition, avoid foods with saponins and lectins.
carol - 2013-03-27 14:09:55