Not many years ago, quinoa was thought of as a specialty grain that only vegetarians and people on gluten-free diets ate.
I remember watching a young couple in the grocery store discussing what to do with it and how to pronounce it. Today quinoa (keen–wah) is much more mainstream and most people recognize it and have tried it.
Quinoa is not a cereal grain, but a pseudo-cereal. It is a seed, which is prepared and eaten like a cereal grain but it still counts as a whole grain.
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Quinoa is often called an ancient grain because it has been consumed for centuries and was an important crop for the Inca.
It sounds exotic but it is versatile and easy to cook. Quinoa cooks like rice but in half the time and can be used in some of the same dishes as rice.
I like to toast it slightly before adding the liquid to bring out a nutty flavour. Serve warm or cool and add to salads and side dishes.
Quinoa comes in white, red and black and can be purchased as whole seed, flakes and flour. I often mix the colours to add interest to a salad or side dish.
Quinoa flour has a nutty flavour and is gluten-free so is often used in recipes for celiac diets. Quinoa flakes are similar in texture to rolled oats and are prepared in a similar manner.
Like rolled oats, they lack a lot of flavour so pair them with dried fruit and a bit of sweetener.
Ancient Incas called quinoa the mother grain because it contains all the essential amino acids that people need to get from a food source, making it one of the best sources of plant-based protein available.
Quinoa also contains a large amount of antioxidants and is high in fibre. It has a low glycemic index, making it a great food for people with diabetes or who are trying to lose weight.
It is also high in several minerals that we don’t get enough of, especially magnesium, potassium, zinc and iron.
Layered spinach and quinoa salad
This colourful salad is equally attractive and tasty whether assembled in layers in a clear glass bowl or simply tossed altogether. The combination of yogurt, cheese, vegetables and grains makes for a well-balanced vegetarian meal.
- 3/4 c. plain Greek yogurt 175 mL
- 2 tbsp. canola oil 30 mL
- 4 tbsp. fresh lemon juice 60 mL
- 1 tbsp. granulated sugar 15 mL
- 1/2 tsp. salt 2 mL
- 4 c. chopped fresh spinach1 L
- 1/2 c. chopped red onion 125 mL
- 2 c. cooked quinoa or grain of your choice 500 mL
- 2 c. chopped tomatoes 500 mL
- 3/4 c. crumbled feta cheese 175 mL
- 1/4 c. toasted pumpkin seeds 60 mL
Dressing: In glass jar or container with a lid, shake together yogurt, canola oil, lemon juice, sugar and salt.
In large bowl, toss spinach with three tablespoons (45 mL) of the dressing and spoon into bottom of a clear serving bowl.
Sprinkle onions on top to form second layer of the salad.
In large bowl, combine quinoa with three tablespoons (45 mL) of the dressing and spoon over onion layer. Sprinkle tomatoes, feta and pumpkin seeds on top and drizzle with remaining dressing. Serve immediately. Serves six. Source: Patricia Chuey, Canolainfo.org.
Salmon and Quinoa patties
They are delicious, simple and healthy. Enjoy these patties accompanied by grilled vegetables, on whole grain rolls or made into 16 mini-patties for an easy appetizer.
- 2 tbsp. canola oil, divided 30 mL
- 1 c. minced onion 250 mL
- 1/2 c. finely chopped celery 125 mL
- 1 c. cooked quinoa 250 mL
- 2 cans salmon (184 g each) rinsed and drained
- 3 eggs
- 2 tbsp. green relish 30 mL
- 1/2 tsp. salt 2 mL
In a large non-stick pan, heat one tablespoon (15 mL) canola oil over medium heat. Add onion and celery and saute for five minutes. Remove from heat.
In large bowl, combine prepared quinoa with cooked onions and celery. Add salmon, eggs, relish and salt. Stir well to combine.
Shape mixture into eight patties, about 1/3 c. (75 mL) each.
In a saucepan, heat remaining canola oil over medium heat.
Cook patties for four minutes, undisturbed or until golden brown.
Flip over and continue cooking for about four minutes.
Yields eight patties. Source: Canolainfo.org
Skillet Quinoa with black beans, cilantro and feta
Quinoa and black beans supply carbohydrates, fibre, protein and other nutrients and is ideal for everyday athletes.
- 1 tbsp. canola oil 15 mL
- 1 c. diced onions 250 mL
- 2 c. diced red bell pepper 500 mL
- 1 1/2 c. water 375 mL
- 3/4 c. uncooked quinoa 175 mL
- 1 can black beans rinsed and drained 426 mL
- 1/4 c. chopped walnuts 60 mL
- 2 tsp. chili powder 10 mL
- 1/3 c. crumbled reduced fat feta cheese 75 mL
- 1/4 c. chopped fresh cilantro 60 mL
- 1 medium garlic clove, minced
- 1/2 tsp. salt 2 mL
In large, non-stick skillet, heat canola oil over medium-high heat. Add onion and pepper. Saute five minutes or until onions begin to brown on edges, stirring occasionally.
Add water and quinoa. Bring to boil over medium-high heat, reduce heat, cover and cook on medium-low for 12 minutes or until water is absorbed.
Remove from heat, stir in beans, walnuts, chili powder, feta, cilantro, garlic and salt. Cover and let stand two minutes to heat through and absorb flavours. Serves six. Note: For a vegetarian version, replace feta with vegan cheese or tofu. Source: Canolainfo.org.
Quinoa, black bean and mango salad
Quinoa makes a fantastic base for a salad. Its mild, nutty flavour lends itself well to soups, grainy breakfast cereals and anything in which you would use rice or couscous.
- 1 c. quinoa 250 mL
- 1 ripe mango, peeled and diced
- 1 small red or yellow pepper, seeded and diced
- 2 c. (packed) baby spinach, torn or sliced 500 mL
- 1 c. black beans, rinsed and drained 250 mL
- 1/4 English cucumber, chopped
- 2-3 green onions or 1/4 c. chopped red onion 60 mL
Dressing:
- 3 tbsp. canola oil 45 mL
- 2 tbsp. white wine or white balsamic vinegar 30 mL
- 2 tsp. honey 10 mL
- 1/2 tsp. curry powder or paste 2 mL
- 1/4 tsp. cumin 1 mL
In large bowl, combine cooled quinoa, mango, pepper, spinach, black beans, cucumber and onions.
To make dressing, combine canola oil, vinegar, honey, curry and cumin in jar or small bowl and shake or whisk to blend.
Vegetarian portobello mushroom stack over quinoa
- 1 tsp. canola oil 5 mL
- 1/4 large sweet onion, chopped
- 2 cloves garlic, finely chopped
- 1 c. uncooked quinoa, rinsed 250 mL
- 1 tsp. cumin 5 mL
- 2 c. ow-sodium vegetable broth 500 mL
- 2 cloves garlic, finely chopped
- 1/2 tsp. ried thyme 2 mL
- 2 tbsp. sherry wine vinegar 30 mL
- 2 tbsp. balsamic vinegar 30 mL
- 1 tbsp. canola oil 15 mL
- 1 red pepper, cored and sliced lengthwise
- 4 portobello mushrooms, stems removed and rinsed
- 1 c. cooked chickpeas 250 mL
- 1/2 tbsp. canola oil 7 mL
- 1 large sweet onion, sliced into half moons
- 1/4 tsp. salt 1 mL
Preheat oven to 350 F (180 C).
In two-quart (2.25 L) saucepan, heat canola oil over medium heat. Add onion and garlic and saute about three minutes.
Add quinoa and cumin, saute another minute. Add vegetable broth and bring to boil.
For mushroom stack, in small bowl whisk garlic, thyme, sherry and balsamic vinegars and one tablespoon (15 mL) canola oil. Dip red pepper slices in marinade and place on small baking sheet.
Dip each mushroom in marinade, coating both sides and place on half of large, parchment-lined baking sheet. Toss chickpeas in remaining marinade and place on other half of large baking sheet.
Bake for 30 minutes, turning mushrooms and red pepper and tossing chickpeas once halfway through. Set mushrooms and red peppers aside and add chickpeas to cooked quinoa.
In large pan, heat 1/2 tbsp. (7 mL) canola oil over medium-high heat, add sliced onions and toss to coat with oil.
Cook eight minutes, sprinkle with pinch of salt and cook 10-12 minutes longer, stirring frequently until caramelized (onions will be a rich brown and smell sweet).
To serve, place one cup (250 mL) quinoa on each plate, top with one portobello mushroom (gill side down), three or four slices red pepper and caramelized onion. Serves four. Source: Canolainfo.org.
Preparing quinoa
- Rinse quinoa well under cool water in fine sieve or in several changes of water. Drain well.
- Cook in a one part quinoa to two parts water or stock ratio. In large pot of boiling salted water, set over medium heat. Bring to a boil and add quinoa. Turn down the heat and simmer until liquid is gone, about 15 minutes.
- It should be tender but still firm to bite. It’s done when germ separates, making it look like a curly Q.
- Drain well and return quinoa to pot off heat. Cover with tea towel and replace lid, allowing it to steam and produce fluffy quinoa as it cools.
- Fluff the quinoa with a fork.
- You can also cook quinoa in your rice cooker.
Dorothy Long is a home economist in the agrifood trade and former greenhouse grower from Lloydminster, Sask. She writes a blog at prairiekitchencompanion.blogspot.ca. Contact: food@producer.com.
