5 Ways to Cook with Quinoa

Perhaps you read an article or saw a box on the grocery store shelf and thought, "What in the world is 'kwin-ow-ah'?" If so, you are far from alone. Although it is an ancient seed, quinoa --pronounced "KEEN-wah"-- is relatively new to the mainstream U.S. market. Better late than never, though, as this seed, which can be used much like a grain, is loaded with health benefits. It contains all nine essential amino acids, is gluten-free and is high in both fiber and magnesium. Another plus is that it is easy to cook and tastes delicious. Following are five recipes that will show you how you can include quinoa in your diet any time of the day.

Cinnamon Breakfast Quinoa

If you enjoy oatmeal and other hot breakfast cereals, you will love a warm, spiced bowl of quinoa. This protein-packed breakfast will give you the energy and satisfaction you need to start the day. Serves four.

Ingredients

1 cup water

1 cup milk

1 cup quinoa, rinsed

2 cups fresh fruit, such as berries or chopped apples, or 1 cup dried fruit, such as raisins

1/2 teaspoon cinnamon

1/3 cup chopped nuts, if desired

Directions

Bring water, milk and quinoa to a boil in a medium pan. Reduce heat, cover and simmer for 15 minutes or until most of the liquid is absorbed. Remove from heat and let stand, covered, for five minutes. Stir in fruit. Serve and sprinkle with nuts. Sweeten to taste.

Quinoa Snack Muffins

These simple and slightly sweet muffins make an ideal after school snack or afternoon pick-me-up. Stir in 1/2 cup of your favorite fresh or dried fruit or nuts for more flavor.

Ingredients

1 cup water

1 cup quinoa, rinsed

1/4 cup canola oil

2 cups flour

3/4 cup packed brown sugar

1 1/2 teaspoons baking powder

1 teaspoon salt

3/4 cup milk

1 egg

1 teaspoon vanilla extract

Directions

Combine water and quinoa in a medium saucepan and bring to a boil. Reduce heat, cover and simmer for 10 minutes or until most of the liquid is absorbed. Remove from heat and let stand, covered, for five minutes. Preheat oven to 350F. Combine dry ingredients in a large bowl. Stir in the cooked quinoa. Combine remaining ingredients in a small bowl and then stir into quinoa mixture. Mix well. Scoop batter into prepared muffin tins. Bake for 25 minutes.

Spiced Quinoa Salad

Loaded with fresh veggies and protein, this cool, flavorful salad is a meal within itself. Pack it for your weekday lunch, carry it to a gathering or enjoy it as a summer evening meal. Makes five to six servings.

Ingredients

1 cup quinoa, soaked and rinsed

3 cups water

2 cups cucumber, diced

1 small red onion, minced

2 cups tomatoes, diced

1 to 2 jalapeno peppers, diced

1/2 cup cilantro, chopped

2 tablespoons lime juice

1 tablespoon red wine vinegar

3 tablespoons olive oil

Salt and pepper to taste

Directions

Bring water to a boil in a large pan. Add quinoa and return to boil. Boil for 15 minutes, drain and return to pan. Replace lid and allow to stand for 10 minutes. Combine all vegetables except cilantro with the lime juice, vinegar and oil in a large bowl. Add quinoa and toss to mix well. Add cilantro, salt and pepper and stir. Serve chilled.

Quinoa Pilaf

For a fast, healthful side dish, this pilaf can't be beat. Replace the parsley and onion with your favorite seasonings for variation.

Ingredients

2 Tablespoons olive oil
1/2 cup finely chopped onion
2 cups quinoa
4 cups chicken broth
1 teaspoon chopped parsley

Directions

Heat oil in a large pan over medium heat. Add onions and quinoa, stirring constantly, for about five minutes until onions are translucent and quinoa is lightly toasted. Stir in broth and parsley. Bring to a boil. Cover and simmer for 10 to 15 minutes, until liquid is absorbed. Remove from heat, fluff with fork and let stand, covered, for 10 minutes.

Creamy Quinoa Pudding

No list of recipes would be complete without dessert. Similar to rice or tapioca pudding, quinoa pudding is a velvety, vanilla-laced, spiced dessert that is delicious whether served warm or cold.

Ingredients

1 cup quinoa

2 cups water

2 cups milk, divided

1/4 cup sugar

1/2 cup raisins

1 egg

2 tablespoons butter or margarine

2 teaspoons vanilla

Directions

Combine water and quinoa in a medium saucepan and bring to a boil. Reduce heat, cover and simmer for 10 minutes or until liquid is absorbed. Stir in 1 1/2 cups milk and sugar. Cook over medium heat, stirring frequently, for 20 minutes or until thick and creamy. Stir in raisins. Beat egg in a small bowl and add remaining 1/2 cup of milk. Stir well and add to quinoa mixture. Cook over low for two more minutes. Remove from heat and stir in butter or margarine and vanilla.

Source: U.S. National Library of Medicine; Nutritional quality of the protein in quinoa