a o n i u n Q i s i
RICE IS OUT…
Q
uinoa has been hailed by foodies as a nutritional powerhouse that is superior to rice and couscous. There are numerous online sites extolling its virtues, and it is increasingly featured on restaurant and café menus. The United Nations have even got involved, holding an International Year of Quinoa a few years ago. What exactly is this superfood most people mispronounce? (It’s keen-wah, by the way!) Most people assume it is a grain, but in fact, quinoa is actually the seed from a plant in the same family as chard and spinach. It arrived in the modern culinary world from the Andes Mountains, where for thousands of years it was a staple for the indigenous peoples of Peru, Bolivia and Chile. There are about 120 varieties, but the most commonly-sold products are white, red and black quinoa. They all have a slightly nutty taste. Nutritionists love it because it is high in fibre and a complete protein – which means that quinoa contains all nine amino acids your body needs. This is rare in a plant-based protein, making it a good choice for
vegetarians and vegans who are not getting amino acids from meat. It is also gluten free and rich in vitamins and minerals. Traditionally, quinoa was roasted and then made into flour for bread. Nowadays, quinoa can be added to soups, used as a cereal or pasta, or to bulk up a salad. Best of all, cooking quinoa doesn’t take long. Remember to wash it thoroughly first, to remove the bitter outer coating (although some products on sale have done this for you) and then simply simmer it for about 15 minutes. When it is done, you might be able to see a little white tail – actually the sprout that feeds the seed – sticking out. Now it’s time to eat! There are tons of great recipes online, but a simple way to incorporate quinoa into your diet is to substitute it for rice as a side dish or to accompany meals like stir fries. It can be delicious in a salad with lots of nicely seasoned fresh vegetables like peppers, black beans and cherry tomatoes. It also goes well with seafood-based salads or with feta cheese or squash. For cold days, use it as a great way to bulk up soups or vegetable chilli, or turn it into patties for veggie burgers or hash browns. You can also use it as a breakfast cereal. So why not give this protein-packed seed a whirl?
9
