Quinoa: Cooking with the Protein Rich Grain of the Incas

Quinoa (pronounced keen-wah) originates in the Andes and was raised by the Incas. The Incas regarded Quinoa as sacred and used it in their religious ceremonies. Quinoa was an important staple of the Incan diet, second only to the potato. It is regaining popularity today. Quinoa is considered a protein rich grain. It's actually a seed though. Quinoa is the seed of a leafy plant related to leafy greens like spinach.

Quinoa is an excellent grain because it has a very complete amino acid profile. This means that more of the protein in quinoa can be readily used by the body. Rice, wheat and other grains are often lacking in some essential amino acids. This makes them less ideal as sources of protein. Quinoa is also high in iron. High in fiber and minerals, many consider quinoa to be a protein rich super food. Quinoa is especially useful in vegetarian cooking due to its high protein content.

Quinoa has a texture that is slightly softer than rice and a nutty taste. It can be used as a whole grain or ground into flour. Quinoa flour is gluten free and can be used to make baked goods for those with a gluten or wheat allergy.

Quinoa can usually be found in whole food markets and health food stores. It is very easy to prepare. Quinoa has a bitter outside coating so the first step is to rinse it thoroughly in a strainer or sieve. This rinsing will remove the bitter coating and improve the taste. Quinoa is cooked like rice. You'll always start with twice the amount of water as dried grain. Bring the water to a boil and add the quinoa. Reduce the heat and cover. Simmer for 15-20 minutes. You can tell when quinoa is done because the outer portion of the germ becomes transparent. Quinoa can also be successfully cooked in a rice cooker.

Quinoa can be mixed with rice to make an excellent protein rich hot breakfast cereal. Mix equal parts of basmati rice and quinoa and cook in double the volume of water. Add fruit, honey and milk, if desired. This is a quick breakfast that is high in fiber and protein.

Quinoa can also be used in place of rice or couscous. Its nutty flavor makes it a natural choice for dishes like vegetable pilafs.

Cooked quinoa can be added to whole grain breads to give them a rich, nutty flavor. It will also increase the content of fiber and protein. One of my favorite vegetarian restaurants stuffs filo dough with quinoa and roasted vegetables. The result is a delicious protein rich vegetable torte.

You can also use quinoa in desserts. Try replacing half the rice with quinoa in rice puddings. The result is a protein rich dessert with a mild, nutty flavor.

Add quinoa to your kitchen staples and discover what the Incas knew-quinoa truly is a protein rich super food. And it tastes good too!