The other day I was watching a cooking show on television and they were using an ingredient called quinoa. They kept saying it was a “supergrain.” I’ve never heard of it before and not even sure where you can buy it. Can you please tell me a little more about it. — SM

 

Dear SM,

Quinoa (pronounced keen-wah) was introduced in this country several decades ago but never seemed to gain the recognition it deserved. Quinoa has recently been rediscovered and this popular “grain” has some people wondering what all the hype is about.

More than 5,000 years ago, high in the Andes mountains, the Incas began to cultivate quinoa as one of their staple crops, believing that it gave power and stamina to their warriors. In the 1980s, two North Americans stumbled upon this ancient, super-nutritious food and began cultivating it near Boulder, Colorado. Since then, quinoa’s popularity has exploded worldwide

Although it is cooked and eaten like a grain, quinoa is technically a seed. It’s a relative to the leafy green vegetables, spinach and Swiss chard. When cooked, quinoa is light, fluffy, slightly crunchy and subtly flavored. Quinoa is easy to digest and is naturally gluten-free, making it an excellent food for celiac patients and those suffering with gluten sensitivity.

Quinoia is considered a “supergrain” because compared to other grains; it’s considerably higher in calcium, phosphorus, magnesium, potassium, iron, copper, manganese and zinc. It is also a great source of antioxidants and phytonutrients. One of the best benefits of quinoa is that it’s a complete protein, meaning it contains all nine essential amino acids. Essential amino acids are ones that your cells cannot produce so we must get them from the food we eat. Complete proteins are rare in the plant world. Quinoa and soy are the only two plant based complete proteins on the market which makes them an excellent choice for vegetarians and vegans, or for anyone looking for healthy protein source.

Prior to cooking quinoa it is generally recommended that it be rinsed/ cleaned. Though most commercially available quinoa has already been rinsed/ cleaned, it’s still a good habit to rinse before cooking. Quinoa is encompassed by saponins, a soapy resin that protects the seeds while they are growing, but can impart a bitter taste if not removed. A simple rinse under cold water will assure that any bitter taste be removed. The seeds are round, about the same size of millet or sesame seeds, and come in a rainbow of colors, including red, purple, green and yellow, but the quinoa most commonly found in stores is off-white color. I have found quinoa in several different locations in the grocery store. It can be located with the other grains, in the rice isle, by the couscous or in the organic section. You can also buy it in bulk at your local whole foods store.

 

Quinoa Pilaf with Pine Nuts

Recipe by: Ellie Krieger

Serves: 6 servings, serving size 3/4 cup

Ingredients

2 cups low-sodium chicken broth

1 cup quinoa, rinsed

1/4 cup pine nuts

1 tablespoon olive oil

1/2 large onion, chopped

1/3 cup chopped fresh parsley leaves

Salt and pepper

Directions

Put the broth and quinoa in a medium sized saucepan and bring to a boil. Reduce heat to a simmer, cover and cook for 15 to 20 minutes, until liquid is absorbed and grain is tender.

Meanwhile, toast the nuts in a large dry skillet over medium-high heat until golden brown and fragrant, about two minutes, stirring frequently. Remove nuts from pan and set aside. Heat the oil in the same skillet over a medium-high heat. Add the onions and cook stirring occasionally, until the onions soften and begin to brown, about six minutes.

When the quinoa is done, fluff with a fork and transfer to a large serving bowl. Stir in the pine nuts, onions and parsley. Season with salt and pepper and serve.

 

If you have a nutrition question you’d like answered in this column send it to oconeenutrition@yahoo.com with “Question for the Breeze” as the subject title. Lisa Eisele, RD, CSO, LD, can be reached at 706-473-5801.