By CCE ESNY Staff
What is quinoa? Quinoa (pronounced “keen wah”) is actually a small, round edible seed, rather than a grain. It originated in the Andes Mountains in South America, where it was a staple of the ancient Incas. The quinoa plant is closely related to spinach, chard, and beet plants. Quinoa can be used in place of other grains such as rice and couscous. When cooked, quinoa has a light, fluffy texture and a mild, nutty flavor.
Where can I buy it? At one time, quinoa was only available in specialty stores. Today, you can find quinoa in supermarkets near the rice or in the gluten-free section.
What varieties are available? There are two types of quinoa commonly found in the United States. The first is traditional quinoa, which is a pale ivory color. The second type is Inca red quinoa, which is dark red in color. Darker quinoa is crunchier and stronger flavored.
Why is it good for me?
- Quinoa is rich in protein, calcium, magnesium, iron, vitamin E, B vitamins, zinc, and dietary fiber.
- Quinoa is wheat and gluten free, making it a good option for people with celiac disease or gluten intolerance.
- Quinoa is low on the glycemic index, meaning it doesn’t raise blood glucose as much as refined grains.
What can I do with quinoa? Quinoa can be cooked in water, vegetable stock or chicken stock. It takes less time to cook than other whole grains—just cover with liquid, cover, bring to a boil, and let it simmer about 15 minutes, until it is soft and the liquid is absorbed. It tastes great on its own, but add a bit of olive oil and lemon juice for more flavor. It can be mixed with seasonings and vegetables to make a pilaf, or mixed with nuts, honey and fruit to make a warm breakfast cereal.
One-half cup cooked plain quinoa provides 111 calories, less than 2 grams of fat (it is naturally low in fat but as a seed it does have a small amount), and 2.5 grams of dietary fiber.
Try Quinoa Pilaf – In a medium skillet, heat a little olive oil. Add chopped onions, celery, garlic and mushrooms. Sauté five minutes until slightly golden. Add 1 cup quinoa and stir to coat quinoa with oil. Add 1½-2 cups water or broth, cover and bring to a boil. Reduce heat and simmer approximately 20-25 minutes until all water is absorbed. Remove from heat and add minced parsley, thyme or basil, salt and pepper to taste.
ESNY is a program, in collaboration with the Department of Social Services, to provide nutrition education to food stamp participants and applicants. This program enables participants to make healthier food choices within limited budgets.