This is the new super-grain if there ever was one. Quinoa is an excellent source of protein and unlike other plant proteins is not missing the amino acid Lysine. It is low in fat and high in fibre. It also contains iron, potassium, riboflavin, B vitamins, magnesium, zinc, copper and manganese.
Quinoa looks like millet but is flattened with a pointed oval shape. It can be brown, red, yellow or black in colour. It is very interesting to watch cook. The external germ spirals out forming a crunchy tail and the grain itself is quite soft. If you find brown rice too chewy for a whole grain side dish try quinoa, my kids love it.
Quinoa also comes in flour and flakes, it is used in some pastas, cereals and bread products. The grain should be stored in an air tight container as with rice or flour.
Preparation: rinse thoroughly and strain in strainer until the water runs clear. Cook with double the liquid to grain just as you do with rice. Bring to a boil and then reduce to a simmer, cover and cook until the grains are translucent and the germ has spiraled out. This takes about 15 minutes. Let sit 3-5 minutes and fluff with a fork. During cooking its size increases 3 to 4 fold.
½ cup cooked quinoa contains 127 calories, 2 g dietary fibre and 4.5g protein.
Enjoy quinoa for breakfast instead of oatmeal topped with fresh fruit.
Add it to a soup or as a filler in a wrap
Use it in a cold salad with cherry tomatoes, bell peppers, jalepeno pepper, line juice, olive oil and chopped garlic.
Boil with dried cherries and blueberries, cinnamon and cardamom for an East Indian flare
Add quinoa to a curry, stew, soup or as a filler for meatloaf or hamburger patties
The Bottom Line: Add quinoa to your diet today for a great tasting high protein grain rich in fibre.