Quinoa – How To Cook A Wondergrain For Optimum Nutrition

Quinoa, a so-called wondergrain, is actually a seed, belonging to the same family as beets, chard, and spinach. This ancient staple food, originally from the Andes region in South America, is sturdy enough to thrive under frost, drought, and high-altitude conditions. For thousands of years, it has served as the major source of nutrition for the Incas. With a whopping 16-23 percent, it is one of the best plant sources of protein.

Image courtesy of Jason Riedy. Thank you!

What Makes It A Wondergrain?

• It provides all 9 essential amino acids
• It is a complete protein
• It is gluten-free
• It is cholesterol-free
• It is usually grown organically
• It has high levels of B vitamins, iron, and phosphorus for energy production
• It promotes cardiovascular health through its magnesium content
• It protects the body from free-radical damage with high levels of antioxidants
• It is a good source of manganese, copper, vitamin E, and fiber
• It is perfect for vegetarians and vegans
• It tastes great on its own
• It cooks quicker than other whole grains (10-15 min.)

How To Cook Quinoa – Video Tutorials

Note: The outside of the seed is covered with saponins (a natural insect repellant) which have a bitter taste and need to be rinsed off before cooking. However, most commercially produced quinoa has already undergone a thorough washing process, so a quick rinse by us consumers should suffice.

Cooking Quinoa

1. Bring 2 cups of water to a rolling boil

2. Add 1 cup of rinsed quinoa, cover and reduce to a simmer

3. Cook undisturbed for 15 minutes; remove from heat and let sit covered for 5 minutes

4. Fluff up with a fork; eat as is, or mix with additional ingredients

Recipes

Quinoa and Pistachio Salad

1 cup quinoa
1 cup chicken or vegetable broth
1/2 cup water
1/2 cup orange juice
1/3 cup cilantro, chopped
1/4 cup olive oil
3 Tblsp fresh lemon juice
1/2 tsp ground cumin
1/2 tsp salt
1/4 tsp cayenne
2 garlic cloves, chopped
3/4 cup roasted red pepper, chopped
12 olives, pitted and chopped
1/2 cup pistachios, chopped


1. Put quinoa, broth, water and orange juice in a large sauce pan and bring to a boil; cover, reduce heat and simmer 12 minutes.

2. Place everything from cilantro through garlic in a food processor and run until smooth.

3. Gently combine all ingredients, reserving a few sprinkles of pistachios for garnish.


Breakfast Porridge

2 cups cooked quinoa
1 cup milk (or almond, rice, or coconut milk)
1/2 cup raisins
1 tsp cinnamon
1 tsp vanilla extract
1/2 cup shredded coconut
1 apple, chopped
1 cup almonds, chopped
Optional: honey or agave nectar for sweetening


Combine cooked quinoa and milk in a sauce pan and bring to a simmer; add raisins and cinnamon, cover and simmer for 5-10 minutes until the quinoa is hot; add all other ingredients, stir and serve.


Look at these beautiful images of recipes using our wondergrain:






Unfortunately, quinoa is NOT sold everywhere. Most health food specialty stores should carry it, but you may have to order it online. Browse this widget for high-quality product and a selection of excellent cook books: