Quinoa: a versatile ingredient
April 19th 2010 04:39
Quinoa growing naturally. Photo sourced from drstoilov.wordpress.com
Then it was mentioned in a recipe on an episode of the Biggest Loser, so I figured it was high time I checked out exactly what it is.
Pronounced 'kin-wah' it is native to South America, specifically Peru, Bolivia and Ecuador where it is grown in the upper Andes. It has been the staple food for the South American Indians for over 5000 years.
Quinoa is a type of grain that is very high in protein and gluten free.
When cooked it has a creamy, fluffy, slightly crunchy texture with a somewhat nutty flavour.
According to the Worlds Healthiest Foods website quinoa is a recently rediscovered ancient grain that was considered the 'gold of the Incas'.
The protein in quinoa is considered complete meaning that it contains all nine essential amino acids making it an ideal food for vegetarians.
According to Chet Day's Health and Beyond website the quinoa needs to be rinsed to remove their bitter resin-like coating, which is called saponin. Quinoa is rinsed before it is packaged and sold, but it is best to rinse again at home before use to remove any of the powdery residue that may remain on the seeds.
Below is a common recipe for quinoa.
Quinoa Risotto with Parmesan Cheese
1 cup quinoa
1 Tbsp. olive oil
1 cup chopped onion
3 cloves garlic, minced
1 cup vegetable stock
1 cup skim milk
8 oz. mushrooms, sliced
3/4 cup Parmesan cheese
1. Rinse and drain quinoa three times, using a fine mesh strainer to remove the bitter outer coating.
2. Heat olive oil in a heavy saucepan over medium-high heat.
3. Add onion and cook until soft, stirring constantly.
4. Add garlic and quinoa and continue stirring a minute or two.
5. Stir in stock and milk and bring to the boil.
6. Reduce heat to low and simmer until quinoa is tender, stirring occasionally, approximately 10-12 minutes.
7. Add mushrooms and cook another 3-5 minutes, stirring often.
8. Remove from heat. Add cheese and let stand a few minutes, so risotto can thicken.
Serves 6.
(Recipe from Suite101.com)
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