Once a prized crop of South American’s Inca civilizations, quinoa fell out of popularity for hundreds of years and has only recently been rediscovered. Quinoa (pronounced KEEN-wa) is a nutritionally dense and extremely versatile food. Though often considered a grain, quinoa is actually a seed from a plant that is related to spinach and chard.

Quinoa is gluten free and high in protein, making it an ideal staple for vegetarians or for anyone with a gluten sensitivity. Pasta made from quinoa is an excellent alternative to wheat-based pasta. Quinoa has a fluffy texture and a slightly nutty flavor that complements a wide variety of foods or can hold its own as an entrée. It is easy to digest and can be served hot or cold.

History of quinoa

Quinoa was prized by the Incas for its ability to increase the stamina of their warriors. They considered it a sacred plant and included it in religious festivals. With the arrival of Spanish settlers in the 1500s, however, agricultural patterns began to change. Foreign crops such as barley were introduced, and quinoa was regarded as a lower-class food. Quinoa cultivation plummeted until the 1980s, when American entrepreneurs began growing it in Colorado. Today, quinoa is once again widely grown in parts of South America, where it thrives in the high altitudes and arid climates.

Nutritional value

Quinoa contains all eight essential amino acids that make up the building blocks of protein. It is particularly high in lysine, which is needed for tissue growth and repair. Other nutrients and minerals found in quinoa include:

• Iron carries blood throughout the body and aids in immune function
• Calcium builds strong bones and teeth and aids in proper function of muscles and heart
• Magnesium eases migraines and promotes cardiovascular health
• Fiber aids in digestion; lowers cholesterol and risk of some cancers
• Phosphorous works with calcium to build bones and teeth
• Riboflavin (Vitamin B-2) helps release energy from food; necessary for healthy hair, skin, eyes, and nails

Preparation

Quinoa has a bitter coating called saponin that must be removed before it is cooked. The packaging of commercially sold quinoa will often indicate if it has been pre-rinsed. To check for saponin, taste a few seeds. If they taste bitter, place quinoa in a fine sieve and rinse under cold water.

Quinoa expands to approximately twice its volume when cooked. For one cup cooked quinoa, add half a cup of seeds to one cup water and bring to a boil. Reduce heat and simmer for 15 minutes. The quinoa is done when the white germ detaches from the seed, forming a spiral. The seeds will become transparent. Quinoa should have a slight crunch and should not be mushy.

For added flavor, substitute chicken or vegetable stock for water when cooking.

Serving suggestions

• Breakfast: Add honey and fruit to quinoa for a hot breakfast cereal.
• Lunch: Mix dried cranberries and toasted almonds with cold quinoa for a light but filling lunch.
• Dinner: Substitute a quinoa pilaf for rice or couscous, or mix couscous with a variety of vegetables to form a hearty main dish.

Where to buy

Look for quinoa in the rice or pasta section of your grocery store. It may be sold in bags or boxes and is often on the bottom shelf. If you cannot find quinoa in your local supermarket, check at your health food store.