quinoa: golden grain of the incas

by Kathleen Moore, Ph.D.

Have you tried quinoa (pronounced keen-WAH)? Although commonly considered a grain, quinoa is actually a protein-rich seed, a relative of leafy green vegetables like beets, spinach, and chard. While relatively new to the United States, quinoa has been cultivated in the Andean mountain regions of Peru, Chile, and Bolivia for over 5,000 years, and has long been a staple food in the diets of the native Indians. This ancient food was once considered “the gold of the Incas,” who recognized its value in increasing the stamina of their warriors.

Quinoa seeds look like a cross between sesame seed and millet. It is used as a grain because of its cooking characteristics and has a fluffy consistency and a delicate, slightly nutty flavor. As it cooks, the outer germ around each grain twists outward, forming a little white, spiral tail, which is attached to the kernel. The grain itself is soft and delicate and the tail is crunchy, creating an interesting texture combination and pleasant “crunch.”

The protein in quinoa is considered a complete protein due to the presence of all 8 essential amino acids. Quinoa contains an almost perfect balance of the amino acids needed for tissue growth and repair in humans – a profile similar to milk. Some types of wheat come close to matching quinoa’s protein content, but grains such as barley, corn, and rice generally have less than half the protein of quinoa. Quinoa’s well-balanced amino acid profile makes it a good choice for vegans concerned about adequate protein intake. It is also low in sodium, high in insoluble fiber, and is gluten-free, making quinoa a nutritious and flavorful alternative for those with gluten sensitivity.

Tips for Preparing Quinoa

Rinse the seeds before cooking to remove any bitter residue. Run cold water over quinoa in a fine-meshed strainer, gently rubbing the seeds together with your hands. Rinse until there is no bitter taste. To cook, add one part quinoa to two parts liquid in a saucepan. After the mixture is brought to a boil, reduce the heat and simmer for fifteen minutes. If you desire a nuttier flavor, dry roast the quinoa for five minutes in a skillet, stirring constantly, before cooking. One cup uncooked quinoa will yield approximately 3 cups cooked.

Quinoa will keep approximately three to six months if stored in an air-tight glass jar in the refrigerator. It is available in health food stores and in the bulk foods section at local supermarkets. You can also buy quinoa flour and quinoa pasta.

A Few Serving Ideas

• For a south-of-the border inspired salad, combine cooked chilled quinoa with pinto beans, pumpkin seeds, scallions, and cilantro. Season to taste.

• Add quinoa to your favorite soups.

• Add nuts and fruits to cooked quinoa and serve as a hot breakfast cereal.

• Quinoa can be substituted for almost any grain in almost any recipe.

• Sprouted quinoa can be used in salads and sandwiches just like alfalfa sprouts. To sprout, soak 1/3 cup seeds in a jar for 2 to 4 hours, then drain and rinse twice a day for 2-4 days. When sprouts are about 1 inch long, place them near a window for chlorophyll to develop, which will give them a vibrant green color.

Source: World’s Healthiest Foods, whfoods.org/index.html
Recipes: The Quinoa Corporation, www.quinoa.net