Although quinoa (pronounced keen-wa) has been farmed in the Andes Mountains for nearly 5,000 years, the seedlike ”super grain” that was a staple in the diet of the Incas is relatively new to the American market.
The tiny ivory-colored disc-shaped seeds, reminiscent of sesame or bird seeds, have begun showing up at gourmet food shows and specialty food stores, and sales are increasing as consumers discover its versatility and nutritional benefits.
Called the mother grain because of its rich history, or the super grain because of its high protein content (16 percent protein versus 7.5 percent for rice), quinoa is actually a seedlike fruit. But the Quinoa Corp. of Boulder, Colo., an importer, refers to it as a grain because it is used like rice, wheat or corn, which are grains, says David Schnorr, vice president of the corporation. ”That`s what people identify it with.”
Quinoa packs a nutritional wallop. It`s the only major grain that contains all the essential amino acids. Its protein content is comparable to milk, without the cholesterol.
A 1.2-ounce serving of uncooked quinoa (about 1/2 cup cooked) has about 130 calories; the same amount of rice has 110 to 120 calories. Quinoa is a good source of B vitamins, phosphorus, iron, zinc and fiber, has no cholesterol and is digested easily. It has less than 1 percent gluten (wheat- flour products have 12 to 15 percent), so most people on gluten-free diets can tolerate quinoa, says Margaret Walker, a customer-service representative at Quinoa Corp.
Quinoa is a staple in the South American diet, points out Felipe Rojas-Lombardi, executive chef-owner at the Ballroom, a New York tapas bar and restaurant. Rojas-Lombardi says he ate it once or twice a week while growing up in Lima, Peru, and has used it in his restaurant since it opened six years ago, in a tabouli-like salad, in a stew with lamb or goat, as an accompaniment to main dishes and sometimes in a dessert pudding. He stores cooked quinoa in the refrigerator so it`s ready to use at a moment`s notice.
Although Rojas-Lombardi favors quinoa in chilled salads, it traditionally has been served in soups, stew-like dishes, cooked plain like rice and in pudding-like desserts.
Rojas-Lombardi thinks quinoa has a nutty flavor and elegant texture.
”Quinoa`s flavor is slightly grain-sweet with a tangy-toned aftertaste,”
writes Rebecca Wood in her book, ”Quinoa the Supergrain” (Kodansha International, $12.95). ”It is not heavy and sticky like other grains. Of the whole grains (brown rice, millet), quinoa is the most versatile,” Wood notes, adding that it invites a wide range of seasonings. Quinoa can be likened to rice pilaf when cooked, she says, adding that you can substitute it for the rice or pasta in almost any dish.
A handful of other companies now are marketing quinoa as Quinoa Corp. Last March, Eden Foods Inc. introduced Eden-brand quinoa, imported from Ecuador, to the natural-food industry, says Ron Roller, vice president of Eden Foods Inc., a natural-foods company headquartered in Clinton, Mich.
Although quinoa was considered an exotic as well as a health food when marketed initially, Schnorr views it now as just another healthful food such as rice. ”It`s something everybody can eat.”
But the price currently is considerably more than rice. Quinoa ranges from $2.40 to $3 or more a pound, depending on whether you purchase it in bulk or 12- or 14-ounce boxes. Quinoa pastas range from $1.79 to $1.99 per 8-ounce box to $2.25 a pound or less in bulk. Quinoa flour is about $2.60 per pound bulk and about $6 for a 2-pound bag.
Although quinoa currently is under test cultivation in Colorado, New Mexico, northern California, Washington and Oregon, domestic varieties are dark, small and not yet acceptable for wide-scale commercial marketing, says Schnorr. There are more than 1,800 varieties of quinoa, some as small as sand, some the size of sesame seeds, and in a multitude of colors ranging from black to yellow, orange and white. Real variety, which is the largest and lightest in color, is the variety the Quinoa Corp. markets.
Quinoa turns translucent and expands about three to four times when cooked. Before cooking, always rinse the grain well (until it stops foaming or bubbling and the water is clear) to remove any of the bitter protective coating that repels insects. Much of the coating has been removed
mechanically, but washing always is recommended.
Although most cooking experts suggest cooking a cup of quinoa in two cups of water (the quinoa absorbs all of the water) for 10 to 15 minutes, chef Rojas-Lombardi prepares quinoa by boiling it in a large amount of plain water, without salt, like pasta, for about 15 to 20 minutes, and then draining off the water.
When cooked, quinoa should be tender, light and fluffy. When cooked, it looks like caviar because it is shimmery and opaque, says Wood. The white curlicues, which look like little halos and appear around the periphery of the translucent cylinder after cooking, are the quinoa germ, she adds, noting that they impart a delicate crunch.
With its light, subtle, nutty taste when cooked, quinoa lends itself to a variety of different dishes. By adding different spices or seasonings to quinoa, you can change the complexion of the dish.
Walker adds cooked quinoa to stir-fried vegetables or tosses 1/2 to 1 cup cooked quinoa into pancake batter as well as using it in bread, cake or muffin recipes. It adds nutritive value without making foods gluey because it lacks gluten, she says. Quinoa is also great in chilled salads with an herbed vinaigrette dressing or even in gelatin salads.
You can grind up uncooked quinoa in a blender or food processor and use it as flour in cookies or pastry. Because quinoa flour makes a fine-crumbed product, you can make the finest pastries and French breads using it, points out Wood. For many cakes and cookies, quinoa flour can be used alone, while in other baked products it should be used in combination with unbleached white flour. Quinoa and quinoa products can be found in health food stores and some specialty food stores. In the future, look for quinoa in supermarkets as well. Store quinoa as you would rolled oats on your pantry shelf, where you can keep it two years, advises Wood. If you plan to make your own quinoa flour, make it as you use it, or keep any leftover refrigerated, and use it within a month.
BASIC QUINOA
Preparation time: x minutes
Cooking time: x minutes
Yield: 3 cups
Most varieties of quinoa have a naturally occurring bitter-tasting coating on each grain. This coating is removed prior to sale; however there may be a small amount of bitter residue or powder left on the grain. This can be removed simply by rinsing before cooking.
1 cup quinoa
2 cups water
1. Rinse quinoa thoroughly, either using a strainer or by running water over quinoa in a pot. Drain off excess water. Place quinoa and 2 cups water in a 1 1/2-quart saucepan and bring to a boil. Reduce heat to simmering; cover and cook until all water is absorbed (about 15 minutes). The quinoa is done when all the grains have turned from white to transparent, and the spiral-like germ has separated.
QUINOA PANCAKES
Preparation time: 15 minutes
Cooking time: 40 minutes
Yield: 2 to 3 servings
This recipe, developed by Tribune test kitchen cook Beverly Dillon, makes pancakes so sweet you won`t even need syrup. They can be served with apple sauce, sour cream or a dusting of confectioner`s sugar.
1 cup cooked quinoa (see recipe above)
1 cup (6-ounce bag) diced dried fruit bits, such as Sun-Maid brand)
2 eggs lightly beaten
3 tablesooons butter or margarine, melted
1/4 teaspoon cinnamon
1/8 teaspoon nutmeg
1/4 cup sugar
1 teaspoon vanilla
1/4 cup whole wheat flour
1/2 teaspoon baking powder
1/4 teaspoon salt
2-3 tablespoons butter or oil for frying
1. Lightly beat eggs in large bowl. Whisk in butter, cinnamon, nutmeg, sugar and vanilla. Add dried fruit and let stand 1/2 hour.
2. Meanwhile cook quinoa according to package directions.
3. Add cooked quinoa, flour, baking powder and salt. Mix just to blend. Heat butter or oil in oversized skillet. Add about 2 tablespoons of batter per pancake and cook for 4 to 5 minutes, turning once, until cooked through.
4. Serve immediately plain or with apple sauce, sour cream or a dusting of confectioner`s sugar.
INCA CHICKEN SALAD
Preparation time: 30 minutes
Cooking time: 15 minutes
Yield: 4 to 6 servings
Since quinoa is such an old grain, Dillon named this salad after the ancient Indians of the Andes Mountains. It has a consistency reminiscent of tabouli.
2 cups quinoa, cooked (see recipe above)
1 can (4 ounces) peeled, chopped green chilies, drained
1 red pepper, diced
1 clove garlic, minced
1/4 cup chopped green onions
1 cup cooked chicken, diced
1 can (15 1/2 ounces) red kidney beans, rinsed and drained
3 tablespoons fresh lemon juice
3 tablespoons olive oil
1/4 teaspoon each: cumin seeds, dry coriander
2 tablespoons parsley, minced
1/2 teaspoon each: salt, pepper
1. Heat 1 tablespoon of the oil in a skillet over medium high heat. Add red pepper, garlic and green onions and saute for 2 to 3 minutes. Add cooked quinoa, chopped chilies, chicken, kidney beans, cumin and coriander. Mix to blend and cook 2 to 3 more minutes. Remove from heat.
2. Add lemon juice, remaining oil, salt, pepper and parsley. Toss to mix. STUFFED BANANA PEPPERS
Preparation time: x minutes
Cooking time: x minutes
Yield: 6 servings
Serve stuffed peppers as an elegant tapas, hors d`oeuvres, or side dish. For a spicy dish substitute Anaheim chilies. This recipe from ”Quinoa, the Supergrain” by Rebecca Wood.
6 banana peppers, blistered, steamed and peeled
1/2 cup crumbled feta cheese
2/3 cup cooked, cooled quinoa (see recipe above)
1/4 cup extra virgin olive oil
2 tablespoons minced fresh oregano OR 1 teaspoon dried
1. Make a slash along one side of the peppers and remove seeds.
2. In a small bowl combine feta cheese, quinoa, oil and oregano. Use to stuff each pepper. Roll pepper to completely enclose the filling. Arrange peppers seam-side down. Let stand at room temperature for 1 hour before serving. Garnish with fresh oregano sprigs.
