Are you ne
w to quinoa (keen-wah)? Did you buy quinoa to stock your pantry? Quinoa is a “seed” that can be prepared as a grain and be enjoyed at breakfast as a hot cereal, mixed with vegetables, or as a main item in a grain bowl. It comes in different colors including black, red, pink, and ivory. Quinoa is naturally gluten-free and can be used as a substitute for wheat, rye, and barley.
Nutrition
Quinoa is a delicious food that counts as a whole grain in meal planning. It can add variety and essential nutrients to your diet, especially protein, fiber, calcium, and magnesium. Quinoa is one of the few plant foods that is a complete protein, meaning that it contains all the essential amino acids.
Storing
- Store it in its original packaging to retain rinsing and cooking instructions.
- When buying in bulk, store it in a cool, dark place in a glass or other food grade storage container.
Rinsing
Quinoa contains a naturally occurring substance that acts as a natural pesticide to protect the plant from bugs called “saponin”. It is bitter and has a soapy taste which is a turn off to bugs as well as people, which is why the substance needs to be removed by being rinsed off before being cooked and eaten.
Put the seeds in a deep bowl and cover with water. Gently rub between the palms of your hands for a few seconds. Then drain through a fine mesh strainer and repeat one more time. The seeds are small and will run through the strainer along with the water unless the strainer has very small holes. Your rinsed seeds are now ready to cook.
Preparing
You will need twice the amount of liquid as you have seeds. One cup of raw quinoa yields about 3 ½ cups cooked quinoa. Bring the liquid and the quinoa to a rolling boil. Turn the heat to low, and cover the pot with a lid. Set the timer for 20 minutes (will take longer at high elevations). When the timer goes off, turn the heat off, keep the pot covered, and let the quinoa sit for another 20 to 30 minutes or until any remaining liquid is absorbed. The quinoa will be light and fluffy.
- Use to replace rice, couscous or pasta in a one-to-one ratio.
- Prepare like rice with one part dry to two parts liquid, using water or broth.
- Freeze it in an airtight container if there are any leftovers.
I like it combined with rice!
I cook Tri-color quinoa in my electric pressure cooker, the same way I cook rice. Once cool, I add chopped fresh tomatoes , sliced cucumbers, fresh herbs and balsamic vinegar dressing. Sometimes I add crumbled feta cheese or grated Parmesan. It is Always a hit at a picnic or summer dinner.
I’ve always wondered about pre-rinsing the quinoa, so thanks for this article.