By Deana Gunn And Wona Miniati
Quinoa (pronounced KEEN-wah) is a healthy alternative to rice or couscous, and it is prepared in much the same way. However, unlike those grains, quinoa is very high in protein, providing 13 grams of protein per 1/2 cup serving. It is also a complete protein, meaning that it supplies all eight essential amino acids. (Most plant-based protein sources lack some of the essential amino acids.) The complete protein content of quinoa makes it an ideal food for vegetarians, vegans, or anyone who is looking to add a little extra protein into their diet. Quinoa is gluten-free, and quinoa flour can be used in gluten-free baking. Quinoa is also high in vitamins and minerals such as manganese, magnesium, calcium, and iron. One serving of quinoa provides 9 mg of iron!
Quinoa has a fluffy texture similar to rice and a slightly nutty taste. Quinoa was prized by the Incas who grew it as a sacred crop and called it "the mother of all grains." Inca warriors would march days at a time, eating a mixture of quinoa and fats to sustain and strengthen them. Quinoa has grown more popular in the past couple of years and is now found in most groceries including Whole Foods Market and Trader Joe's.
A simple way to enjoy quinoa is as a substitute for rice. Quinoa naturally has a soapy coating that can be slightly bitter. Usually the coating is removed during processing, but it's a good idea to rinse quinoa before using. If the water is sudsy when rinsing, the coating was still there. As a general rule, use one part quinoa and two parts water and simmer till the water is absorbed (about 15 minutes). Quinoa is actually a seed and is cooked when the germ separates from the seed. The germ looks like a tiny curl next to the seed when it is fully cooked.
Prepare an easy pilaf by mixing in pine nuts and dried cranberries into cooked quinoa. Toss with roasted corn and cilantro as a side for chicken fajitas or other southwest dish. For easy added flavor, cook the quinoa in chicken broth or vegetable broth instead of water. Here is a recipe for a delicious curried quinoa.
Curried Quinoa
1 cup quinoa, rinsed and drained
1 Tbsp extra virgin olive oil
1 medium yellow onion, chopped
2 cups chicken or vegetable broth
1 tsp curry powder
½ cup frozen peas
½ cup sliced almonds or whole cashews (optional)
1. Heat the olive oil in a pan and saute the onions until they are soft and translucent.
2. Stir in the broth, curry powder, and quinoa. Simmer for about 10 minutes.
3. Add the peas and simmer for an additional 5 minutes or until all the water is absorbed.
4. Fluff with fork and stir in the nuts.
Prep time: 5 minutes
Hands-off cooking time: 15 minutes
Serves 4
Another way that quinoa can be enjoyed is at breakfast time. Prepared as an alternative to oatmeal, it's a super healthy way to start the day. Extra protein in the morning gives a jumpstart to metabolism and keeps those mid-morning cravings at bay. A healthy breakfast is the key to staying focused, alert, and sharp throughout the morning. Keeping metabolism peaked and hunger satisfied with a protein-rich breakfast is an effective way to maintain or lose weight.
Quick and Creamy Quinoa Cereal
1 cup quinoa, rinsed and drained
2 cups water
½ tsp cinnamon
½ tsp vanilla extract or flavoring
1 ripe banana, peeled and diced
½ cup raisins, currants, or dried berry blend (Trader Joe's has several dried berry blends)
¼ cup slivered almonds
1. Add quinoa, water, banana, cinnamon, and vanilla to a small saucepan. Bring to a simmer and cook for 15 minutes or until all the water is absorbed.
2. Mix in dried berries and nuts.
3. Top with cream, milk, honey, Turbinado sugar, or maple syrup as desired.
Prep time: 5 minutes
Hands-off cooking time: 15 minutes
Serves 4
(Excerpt from Cooking with All Things Trader Joe's by Deana Gunn and Wona Miniati and reprinted with permission from the authors).
(Originally published at GoArticles and reprinted with permission from the authors, Deana Gunn and Wona Miniati).
Deana Gunn and Wona Miniati are women who love food, love cooking, and love Trader Joe's. They are authors of the independent cookbook, "Cooking with All Things Trader Joe’s." Create the stuff of chefs, in minutes, using their time-saving ideas. Learn more about their book, recipes, and blog at Cooking with All Things Trader Joe's.
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