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Home » Articles » The Kitchen
Chronic in the Kitchen: The mother of all grains
by Jennifer Hess
(Editrix's note: This is the 8th in a series of articles by Jennifer Hess on healthy cooking and eating. Look for more "Chronic in the Kitchen" articles soon! Questions? Suggestions? Contact Jennifer here.)
You’ve probably seen it on the shelves of your grocery store, nestled between the brown rice and barley, or perhaps you’ve read somewhere that this funky little grain is something you should be eating. But you haven’t… it has a weird, hard-to-pronounce name, and just what do you do with it anyway?
Let me tell you, if you haven’t tried quinoa, you’re missing out - it has a delicious nutty flavor, it’s quick and easy to prepare, it’s incredibly versatile, and it’s a nutrition powerhouse.
Quinoa (pronounced KEEN-wa) is an ancient grain which was first harvested in the Andes Mountains of South America by the Incas, who called it “chisaya mama” or “mother of all grains.” (Thanks, Wikipedia!) Technically, it’s not a grain - it belongs to the same family as spinach, beets and chard - but for practical purposes, quinoa is considered to be a whole grain. 
Quinoa is very high in protein, and it is also a complete protein, containing a full set of amino acids. On top of that, quinoa is high in magnesium and riboflavin (beneficial nutrients for you migraine sufferers), it is very high in insoluble fiber and iron. It even contains omega-3 fatty acids, making it a great dietary source for those of you who don’t eat fish. As if that weren’t enough, quinoa is gluten-free, making it easily digestible.
Quinoa can be used as a substitute for just about any other whole grain in recipes, and it’s a breeze to prepare. It comes in a variety of colors, from creamy white to reddish brown to black, and all varieties have a little white “germ” which spirals out like a tail when the grains are cooked. Just bring one part quinoa to a boil in two parts water or other liquid, cover and simmer for 15 minutes, and you’re done - it couldn’t be easier!
Quinoa makes a great hot breakfast cereal with a little cinnamon and cocoa powder mixed in, but it really shines in savory dishes. This is a simple salad which combines quinoa with other healthy ingredients - black beans, chiles and roasted peppers - in a zingy and bright vinaigrette. It’s great on its own as a light but filling lunch, or for dinner as a side to simply grilled chicken or fish. Give it a try, and I’ll bet this funky little grain will become one of your favorites.
Quinoa and Black Bean Salad
- 1 cup water
- 1/2 cup quinoa
- Juice of one lime, plus about 1/4 tsp. lime zest
- 1 1/2 tsp. chipotle paste (adjust to taste)
- 1 tsp. chile powder
- Pinch of salt
- Pinch of cumin
- 1/4 cup extra virgin olive oil
- 3 large scallions, thinly sliced (white and green parts)
- 1 cup roasted red peppers, chopped
- 1 14.5 oz. can black beans, drained and rinsed
- 1/4 cup fresh cilantro, roughly chopped
Bring quinoa and water to a boil in a small saucepan. Cover, reduce heat to low and simmer for about 15 minutes. Fluff with a fork and set aside.
In a bowl, whisk together the lime juice and zest, chipotle paste, chile powder, salt, cumin, and olive oil. Add scallions, red peppers and black beans. Stir in the quinoa and cilantro and toss well to combine. Garnish with additional cilantro and lime zest, if desired.
Posted: 4/27/2006 in The Kitchen
