Surprisingly enough, quinoa (pronounced KEEN-wah) isn’t a true grain but the seeds of a plant related to chard and spinach. Protein rich and loaded with vitamins and minerals, the sweet, nutty seeds boost energy and can help fight migraines and osteoporosis, as well as improve vision.
Ingredients
Preparation
HEALTH BENEFITS
Step 1
Quinoa seeds contain twice the protein of rice, though it’s not the quantity but the quality of the protein that stands out. With all nine essential amino acids (nutritional building blocks that help form proteins and muscle), quinoa is considered a complete protein. The tiny seeds also contain vitamin B2 (riboflavin) and magnesium, two nutrients that may help reduce the frequency of migraines. Magnesium may also help prevent hypertension (high blood pressure) and osteoporosis, while riboflavin may ward off cataracts. Quinoa contains vitamins B6 and E, as well as high levels of immunity-boosting iron and zinc. It’s also a good source of dietary fiber, packing 5.2 grams per one cup serving. Since it’s technically not a grain, quinoa has no gluten, making it tolerable in most cases for those with Celiac disease or grain sensitivities.
HOW TO BUY
Step 2
You’ll find quinoa at most health-food stores in its whole form, and occasionally as flakes or flour. Quinoa comes in a rainbow of colors, including red, brown, pink, orange, and black. Compared with white quinoa, the red variety—the second most common type in the United States—is nuttier and contains more fiber in each serving.
HOW TO STORE
Step 3
Keep quinoa in an airtight container in a cool, dry cabinet (away from sunlight) for up to two years.
PREPARATION TIP
Step 4
In its unprocessed state, quinoa is coated with saponin, a bitter substance. Most quinoa has been “desaponized.” However, it’s still a good idea to rinse it under running water in a fine-mesh strainer before cooking to remove any remaining residue. To cook, combine 1 cup grains with 1 1/2 cups water and 1/4 teaspoon salt in a saucepan over medium heat, and bring to a boil. Reduce heat and simmer, covered, 10 to 15 minutes (you will have 2 1/2 cups cooked quinoa).
recipes
Step 5
Quinoa Crunch with Seasonal Fruit and Yogurt p.74
Step 6
Quinoa, Apricot, and Nut Clusters p.111
Step 7
Quinoa-and-Turkey Patties in Pita with Tahini Sauce p.134
Step 8
Quinoa and Corn Salad with Toasted Pumpkin Seeds p.173
Step 9
Halibut in Green-Tea Broth with Quinoa p.224
Step 10
Stuffed Swiss Chard Rolls p.239
Step 11
Stuffed Poblanos in Chipotle Sauce p.240
Step 12
Swiss Chard, Mushroom, and Quinoa Salad p.256
Step 13
Quinoa and Toasted-Amaranth Slaw p.305
