Quinoa: The Grain of the Future

With rice supplies dwindling, due to a variety of circumstances, it is worth exploring alternatives to the world's most popular grain. I'm thinking that quinoa (pronounced "keen-wah"), an ancient dietary staple in early South American cultures, could help fill the gap. Technically a seed from the Chebnopodium or Goosefoot plant, which grows in the cool, arid climates of higher elevations, it looks and cooks like a grain. And while it common to today's tables in Peru, Chile and Bolivia, quinoa has finally made its way to grocery store shelves in the rest of the world.

The seeds are similar in size to millet, cook quickly, and range from soft and delicate to slightly crunchy, depending upon the type used and the length of cooking time. When cooked, the outer germ unravels forming a white "tail" which adds to its uniqueness. With over 100 types of quinoa, three are primarily grown for the consumer's table: white, red, and black, all of which are becoming popular for their nutrition content and somewhat nutty taste. Quinoa is gluten-free, with a low sodium and high fiber content. It also is 12-18% protein, has 9 of the essential amino acids (including lysine, which is essential for tissue growth and repair), and is a good source of vitamin E, several of the B vitamins, manganese, magnesium, iron, copper and phosphorous. One-quarter cup of dry quinoa (which cooks to about ¾ cup) is only 160 calories, and has only 2.5 grams of total fat (4% of RDA).

In addition to being tasty and nutritious, there are reported health benefits as well. Magnesium, of which quinoa is a good source, is a mineral that can relax blood vessels and prevent the constriction associated with migraines. The magnesium also can improve cardiovascular health, as low levels of this substance are associated with increased rates of hypertension, heart disease and arrhythmia. And there are several minerals within quinoa (manganese and copper) that have anti-oxidant properties. All of these factors combine to make quinoa a "superfood."

Quinoa cooks very quickly, within 15-20 minutes, and can be used as a substitute for rice, couscous, pilaf, and tabouli. Raw, it can be added to soups and stews. You can cook and serve it like oatmeal, even bumping up the flavor quotient by cooking it in fruit juice. Quinoa can be included to casseroles, stir-fry dishes, and makes a good cold salad, which is perfect for the summer. And if you are feeling adventurous, you can dry "pop" the seeds in a fry pan and eat them like dry cereal.

While I experimented only with raw unflavored quinoa, you can buy it already flavored, like you would rice or pasta. Last year, Women's Health did some research and came up with the healthiest packaged foods and their vote for "Best Quinoa" was Seeds of Change Tomato Basil Quinoa, which has 290 calories, 3.5g of fat, 720mg of sodium, 55g of carbs, 4g of fiber, and 9g of protein per 1 cup serving.

I tested two recipes for cold salads, utilizing both white and red quinoa. I used Alter Eco Fair Trade Quinoa from the Anapqui Cooperative in Bolivia. It is available at Whole Foods and is USDA-certified organic. Alter Eco calls it "Inca Power Fuel" and "Soul Food for the Gods." I call it just plain good. First off, I cooked the white quinoa and made a Greek salad, which I served with hummus and pita. I shared this with two other families as well, and both enjoyed the dish. It was flavorful, satisfying, and filled the bill for dinner on a day when the mercury hit 98 degrees. Everything about the salad, and accompaniments, are healthy and make a complete meal, and you can adjust the recipe to include whatever you have on hand, substituting diced cucumber, sundried tomatoes, zucchini, bell pepper, or other veggies for those listed in the recipe. The nice thing about this recipe is that it took 20 minutes to cook the quinoa and prep the salad ingredients. I did have to let the quinoa cool before tossing it all together, but you could be playing with the kids, mowing the lawn, or lounging by the pool while waiting. It won't take much of your time and will make for a happy tummy.

Greek Quinoa Salad

4 cups vegetable broth
1.5 cups white quinoa (red or black can be substituted)
¼ cup apple cider vinegar
2 minced garlic cloves
2 lemons, juiced
4 T olive oil
1 T Dijon mustard
½ cup Kalamata olives, chopped
½ large red onion, diced
1 cup cherry tomatoes, cut in half
1/3 cup parsley, chopped
1/3 cup cilantro, chopped
1 cup feta cheese, crumbled
salt and pepper to taste

Cook quinoa in broth in large saucepan, simmering for 15-20 minutes until tender. Stir occasionally. Let quinoa cool and drain any excess liquid. Meanwhile, in a small bowl whisk together vinegar, garlic, lemons, olive oil, and mustard to make dressing. Let stand for flavors to meld. Chop vegetables. Assemble quinoa and vegetables, tossing in dressing. Add salt and pepper to taste, then stir in the crumbled feta cheese. Refrigerate until ready to serve.

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Next, I made an Asian Quinoa Salad with Avocado. Avocados, while high in calories and fat, have enough benefits that they outweigh the caloric count. The fat is monosaturated, which contains oleic acid, a nutrient found to improve fat levels and control diabetes. Then there is the fiber, 10 grams in each green fruit, and the potassium, vitamin A and folate (great for pregnant women). Not to mention avocados taste great. So again, I whipped up a cold salad, which also took about 20 minutes. I confess that I got this from a great food blog Tea and Cookies, and it is a recipe from China Forbes, of the Oregon retro lounge band Pink Martini. So, it's been around the block and everyone seems to love it, and it sooooo simple and easy, that I can't help but pass it on to you.

Asian Quinoa Salad

1 cup uncooked red or black quinoa
2 cups vegetable broth
1 avocado, diced
5 T ponzu (Japanese soy/citrus sauce) or to taste
3 tsp sesame oil
1 tsp Siracha chili sauce, or to taste
Handful of nori strips, cut into thin juliennes

Mix the quinoa and broth in medium saucepan and bring to a boil. Turn down and simmer for 15, or until done. (Red and black quinoa stay a bit firmer than white, and have more of an al dente feel to them when cooked.) Put the finished quinoa in a bowl and drizzle in the ponzu, sesame oil, and chili sauce as desired. Cut the avocado in chunks and add. Sprinkle with nori strips. Stir together and serve warm or cold.