Quinoa

Quinoa (pronounced Keen-wah) is an ancient food that has been cultivated in the South American Andes since at least 3,000 B.C. The ancient Incas called quinoa the "mother grain" and revered it as sacred. Each year at planting time it was traditional for the Inca leader to plant the first quinoa seed using a solid gold shovel!  I have known about quinoa for over 20 years because my father is a celiac and it a tasty alternative grain for those with a gluten sensitivity.  Little did I know that Bolivia is the second largest exporter of quinoa, (Peru is first) and the bare brown fields I saw on the altiplano were quinoa fields - not yet sprouted. The fields are planted in September prior to the rainy season, the green growth emerges in late November (hey that's now!), and the seeds are harvested in May. Most fields are on a three year rotation schedule.

Technically quinoa is not a true grain, but is the seed of the Chenopodium or Goosefoot plant.  The name comes from the Greek words, chen (a goose) and pous (a foot). This is due to a resemblance of the leaves of the plant to the webbed foot of a goose. Quinoa has a delightful characteristic that is all it's own: as it cooks, the outer germ around each grain twists outward forming a little white, spiral tail, which is attached to the kernel. The grain itself is soft and delicate and the tail is crunchy which creates and interesting texture combination and pleasant "crunch" when it is eaten. It has a mild, delicate, slightly nutty flavor and can be used in most recipes that call for rice, barley  or bulgur wheat.

The quinoa seed is high in protein (12% to 18% protein), calcium, magnesium  and iron, a relatively good source of vitamin E and several of the B vitamins, and contains an almost perfect balance of all eight essential amino acids needed for tissue development in humans.  It is also exceptionally high in lysine, cystine and methionine-amino acids typically low in other grains and also contains albumen, a protein that is found in egg whites, blood serum, and many plant and animal tissues. It is also low in calories - a perfect food in a tiny seed.

For those of you who are not living in Bolivia and who want to try quinoa it can be found in most health food stores, and it has become so popular it is now found in a lot of the mainstream grocery stores.

I don't normally do this on the blog but I L-O-V-E eating quinoa so here are two very simple and delicious recipes.

Toasted Quinoa Salad

3/4 cup uncooked quinoa
1 cup diced carrots
1/2 cup chopped red bell pepper
1/4 cup minced parsley or cilantro
2 sliced green onions (white and green parts)
juice of 1 lemon and 1 lime (or 1 - 2 tablespoons of each)
1-1/2 tablespoons soy sauce
2 cloves minced or pressed garlic
1 teaspoon chili sauce (tobasco) (or use a pinch of cayenne, a few red pepper flakes, etc.)

Rinse quinoa and drain. Put in a pot and dry toast until a few grains begin to pop. Add 1-1/2 cups of water, bring to a boil, cover and simmer for about 15 minutes, or until the water is absorbed. Remove from heat and let stand for 10 minutes. Fluff with a fork and let cool.

Mix carrot, red pepper, parsley and green onion in large bowl. Add cold quinoa and toss to combine, Whisk together lemon and lime juices, soy sauce, garlic and chili sauce. Pour over salad and combine well. Chill until serving time.

To make this a little different try tossing in a few fresh raw peas, some fresh raw corn, fresh sliced raw green beans, etc.

Walnut Rosemary Quinoa

1 tablespoon sesame oil
1 small onion
1-1/2 cups quinoa, rinsed in boiling water and drained
1 small red bell pepper, diced
3 cups water
1 tablespoon soy sauce (or to taste)
1 teaspoon fresh rosemary or 1/2 teaspoon dried
1 cup fresh or frozen peas, thawed if frozen
1/2 cup walnuts, chopped

Preheat oven to 350 (for toasting the walnuts). Heat oil in a medium saucepan; add onion and quinoa. Sauté over medium heat, stirring constantly for about 3 minutes. Add red bell pepper and sauté an additional 2 minutes. Add water, soy sauce, rosemary and peas (if using fresh peas).

Bring to a boil and cover; simmer 15 minutes or until water is absorbed. Meanwhile, roast walnuts in 350 oven for 5 to 10 minutes. When quinoa is cooked, turn off heat and mix in walnuts and frozen peas (if using frozen peas). Let sit an additional 10 minutes and serve.