Quinoa: the new favourite grain and how to cook it
Has the superfood quinoa cropped up in any dinner conversations of late? While pomegranate jewels might be a more familiar superfood, the realms of chia and quinoa have raised some eyebrows too. What makes these ingredients better for you? This grain’s popularity has exploded; one American organisation named 2013 the International Year of Quinoa. But what is it, where does it come from and more importantly, how do we eat it?
Where does quinoa come from?
Quinoa (pronounced keen-wa) is the Spanish name given to a tiny, grain-like seed known as quechua in the Andean regions of Ecuador, Bolivia, Colombia and Peru. Thought to have been a wild-growing plant, it’s been cultivated for local consumption for 3000 – 4000 years now, but has only recently received attention in Western diets.
What exactly is quinoa?
Widely hailed as a ‘superfood’, quinoa cooks like many grains we are familiar with (like rice, barley and other cereals), but has a much higher nutritional value. With all 9 amino acids, it’s said to be a complete protein, also containing dietary fibre, phosphorous, magnesium, iron and calcium, among other health boosting things. It’s naturally gluten free and low in allergens, making it easy to digest for those of us with food allergies and sensitivities.
How to cook with quinoa
This nutritious grain has a naturally occurring layer of bitter-tasting saponins which deter birds and pests, but can deter us too. Most commercially sold quinoa is pre-washed, but to be on the safe side, it’s best to give it a rinse before cooking. It absorbs a lot of liquid while cooking, so using a flavourful liquid can only improve the flavours. Try cooking it in a good quality stock base with a few herbs or whole spices, then remove them before serving. A tool like the Adhoc Spice Bomb is perfect for that.
One easy way to cook quinoa is to remember the 1:2 ratio – 1 cup of quinoa to 2 cups of liquid.
1. Bring the liquid to the boil, and pour in the quinoa.
2. Give it a stir, and turn it down to simmer for 10–15 minutes, or until all the liquid has been absorbed and the seeds have opened up into little, tiny springs.
3. Mix with chopped veggies, stir fry for a toasted texture, or stir through salads for an extra hit of protein, texture and deliciousness.
We hope you now feel enlightened and excited about this great little superfood. Keep an eye on Spatula over the next few weeks for some tasty quinoa recipes.