Quinoa (pronounced “keen-wah”) is one of those foods that has gained popularity in recent years. Many trendy and health-conscious restaurants have at least one quinoa option on their menu. As a nutrition educator, I get questions like what is it; how does it taste; how do you fix it; and is it really that good for us? So, I set out to find some answers.
Quinoa is an edible seed, but it is classified as a whole grain. It has been around for close to 5000 years. It mainly grows in South America; however, it has been grown in Colorado since 1983 and in over 70 other countries. It has more than 120 varieties and colors including red, yellow, white, and black. Saponin is a natural chemical coating on quinoa that acts as a natural pesticide when growing. It is usually removed during harvest; however, it is a good idea to rinse quinoa before cooking it, so it does not have a bitter taste.
You will find Manganese, Phosphorus, Magnesium, Folate and Thiamine in quinoa. It is an excellent source of plant protein and fiber and is considered a complete protein which means it contains all nine essential amino acids. Quinoa is also naturally gluten free.
Quinoa has a nut-like flavor and looks like brown rice. It is prepared like rice using two parts liquid to one part quinoa. One cup dry quinoa will yield 3 cups when cooked. It can be used as a cereal, substituted in rice dishes, added to soups and salads and as a pasta replacement. It also tastes great with many different seasonings and fresh ingredients.
There you have it…it really is a superfood! So go ahead and try quinoa! You won’t be disappointed!
Here is a recipe if you are interested in trying quinoa for yourself:
Quinoa Salad
Makes 4 servings
Ingredients:
- 1 cup quinoa, dry (cook according to package direction). (Make sure you rinse Quinoa prior to cooking)
- 1 onion chopped
- 1 15 ounces can corn, drained, and rinsed
- 1 15 ounces can chickpeas, drained, and rinsed
- 1 cup cherry tomatoes, sliced
- 5 ounces spring mix salad greens
Salad Dressing Ingredients
- 3 tablespoons red wine vinegar
- 3 tablespoons olive oil
- 2 teaspoons cumin
- 1 teaspoon lemon pepper
Options *You can substitute 2 cups frozen corn
Directions:
1. Place cooked quinoa, onion, corn, chickpeas, cherry tomatoes and salad greens in a large bowl and toss to combine.
2. Mix vinegar, oil, cumin, and lemon pepper together. Pour over salad right before serving.
Let us know what you think about quinoa in the comment section!
