Quinoa

by Jo Marshall

Relish the American Table is a weekly column that appears in newspapers across the country.

Revered by ancient Incas as “the mother of all grains” and hailed by modern nutritionists as the “supergrain of the future,” quinoa (KEEN-wah) has been cultivated in the Andes for more than 6,000 years. Since it’s not a grass, it’s technically not a grain. But it looks like a grain and cooks like a grain, so the food world calls it a grain.

Quinoa’s surge in popularity is due to its tremendous nutritional value. Its high protein content (12 to 18 percent) outranks other grains. What’s more, it’s one of the few vegetarian foodstuffs considered to be a complete protein, containing all eight essential amino acids. Compared to other grains, it’s high in unsaturated fat and low in carbohydrates. It’s a great source of fiber, iron, magnesium and phosphorous. And if that’s not enough to recommend it, quinoa is also gluten-free and widely considered Kosher for Passover.

Because the quinoa plant is hardy and undemanding, NASA is considering growing it on extended space missions. But official agencies weren’t always so friendly. Early Spanish conquerors in South America denigrated it as “food for Indians” and actively suppressed its growth due to its sacred status in non-Christian religious rituals.

Quinoa cooks like rice. But go easy: Quinoa cooks much faster than rice and swells to four times its original volume. Before cooking, rinse under cold water until water runs clear. Quinoa’s delicate taste is often compared to couscous, and it’s a great choice for salads and pilafs. To bring out the nutty flavor, toast quinoa in a dry pan or with a little butter before cooking.

Quinoa, Spinach and Walnut Stir-Fry

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Always a hit with Health Barn kids, quinoa (“keen-wa”) is a whole grain that’s a complete protein, fiber-rich and chock-full of vitamins and minerals. Substitute couscous if you can’t find quinoa. Toast the walnuts in the oven for 5 minutes, as they impart a lot of flavor to this dish.

Ingredients

1 cup quinoa
1 tablespoon olive oil
1 teaspoon minced garlic
½ teaspoon salt
2 cups water
5 ounces fresh baby spinach
1 cup grape or cherry tomatoes, halved
½ cup walnut pieces, toasted
½ cup freshly grated
Parmesan cheese
Basil leaves

Instructions

1. Place quinoa in small bowl, add water to cover, and swish to rinse. Pour into fine mesh strainer and drain well.
2. Heat oil in large skillet. Add quinoa. Cook, stirring, over medium heat until golden, about 10 minutes. Add garlic and cook, stirring, 1 minute. Add salt and 2 cups of water. Bring to a boil, reduce heat, cover and cook over medium-low until water is absorbed, about 15 minutes.
3. Add spinach and tomatoes. Cook over medium heat until spinach is almost wilted and tomatoes are warmed, about 1 minute. Stir in walnuts and cheese. Garnish with basil leaves. Serves 4.

Recipe courtesy of Health Barn USA, Relish Cooking with kids, April 2008.

Nutritional Information

Per serving: 360 calories, 19g fat, 37mg chol, 13g prot., 37g carbs., 6g fiber, 510mg sodium