Advertisement Judging from the buzz about the nutritional benefits of this ancient grain, you soon might be seeing bigger “Q” sections in a lot of other cookbook indexes.
So what is quinoa (KEEN-wah) and why is it called a “supergrain”?
Technically, it’s a seed, from a plant related to amaranth and spinach. It’s of South American origin, and the Incas called it “the mother grain.”
Not only is quinoa higher in protein than most grains, it’s also one of the rare vegetable sources of complete protein. It’s high in manganese, iron and dietary fiber; half a cup of it counts as almost two servings of whole grain. Eating whole-grain products and dietary fiber lowers the risk of high blood pressure and heart attack, and quinoa is also high in magnesium, which relaxes the blood vessels.
The type of quinoa we’re most likely to find in natural-foods stores and specialty supermarkets is light-colored, like a round sesame seed. Less widely available is red quinoa, and even rarer is black quinoa. Gluten-free, quinoa also is ground into flour, sold as a cereal and made into pasta.
COOKING
Quinoa can be used like rice, barley, bulgur, millet or couscous — as a side dish; in salads, soups and casseroles; as a hot cereal.
Before cooking, it should be rinsed to remove any traces of a bitter coating called saponin. For a nuttier flavor, it can be toasted in a skillet over medium heat until fragrant before cooking.
Quinoa can be cooked exactly like rice: Use one part quinoa to two parts water or stock (plus salt to taste); bring to a boil, reduce heat to a simmer, cover and cook 15 minutes, let stand 5 minutes with cover on. To microwave: Use one part quinoa to two parts water or stock (salt to taste); cook on high 10 minutes, stir, cook on high 7 more minutes, cover and let stand 5 minutes.
Sources: “The Complete Whole Grains Cookbook” by Judith Finalyson (Robert Rose, $24.95); www.WHFoods.com; Quinoa Corp.
COCONUT-SPIKED PORK WITH QUINOA AND PEANUTS
1 1/2 cups reduced-sodium chicken or vegetable stock or water
1/2 cup coconut milk
1/4 cup dry-roasted peanuts
1 tablespoon olive oil
12 ounces pork tenderloin, thinly sliced
2 leeks, white part only, cleaned and sliced
4 cloves garlic, minced
1 jalapeno or serrano pepper, minced
2 teaspoons ground cumin
1/2 teaspoon salt, or to taste
Freshly ground black pepper, to taste
14-ounce can no-salt-added diced tomatoes with juice
1 cup quinoa, rinsed and drained
1 cup sliced green beans
In a blender, combine stock, coconut milk and peanuts. Process until smooth. Set aside.
In a skillet, heat oil over medium-high heat for 30 seconds. Add pork, in batches if necessary, and cook until lightly browned, about 1 minute per side. Transfer to a plate and set aside.
Add leeks to pan and cook, stirring, until softened, about 5 minutes. Add garlic, chile, cumin, salt and pepper; cook, stirring, for 1 minute. Add tomatoes with juice and reserved peanut mixture and bring to a boil. Stir in quinoa and green beans and return to a boil. Reduce heat to low. Stir in pork and any accumulated juices. Cover and simmer until quinoa is tender, about 20 minutes.
Makes 6 servings.
Nutritional analysis per serving: 338 calories, 14 grams fat, 34 grams carbohydrates, 22 grams protein, 37 milligrams cholesterol, 419 milligrams sodium, 5 grams dietary fiber, 36 percent of calories from fat.
“The Complete Whole Grains Cookbook” by Judith Finalyson (Robert Rose, $24.95)
GUIDE TO GRAINS
Nutrition information per 1/2 cup serving, cooked:
Brown rice
114 calories
2.6 grams protein
23.6 grams carbohydrates
0.9 gram fat
1.5 grams dietary fiber
Cornmeal
63 calories
1.2 grams protein
13.4 grams carbohydrates
0.7 gram fat
2.3 grams dietary fiber
Rolled oats
45 calories
1.8 grams protein
7.9 grams carbohydrates
0.8 gram fat
1 gram dietary fiber
Quinoa
106 calories
3.7 grams protein
19.5 grams carbohydrates
1.6 grams fat
2 grams dietary fiber
