QUINOA – What is it and How do I cook it?

Pronounced Keen-wah, it’s said to be the closest thing to a super-food. It’s got everything from fatty essential acids, protein, complex carbohydrates, fibre, vitamins and minerals. Nothing comes close to quinoa.

Cooking Quinoa: Basic Preparation

Bring the cooking liquid to a boil, stir in the quinoa, then turn down the heat to low, cover and simmer gently, until all of the liquid is absorbed, about 15 minutes. You will know when the quinoa is done because it will look like it has popped open—revealing the germ of the kernel.

To prepare in a rice cooker, simply treat quinoa like rice. Add two parts water to one part quinoa, stir, cover and when the cooker shuts off, the quinoa is done. Unlike rice you can stir quinoa a few times while cooking to prevent burning in the bottom of the pan.

Energy saving method, combine 1 cup water to each ½ cup of quinoa in a pan. Bring to a full boil for 5 minutes, and then set aside, covered for 15 minutes.   

Here are a few more tips to help you make really delicious quinoa.

1. Rinse Your Quinoa
Quinoa grows with a bitter, protective coating called saponin that is easily rinsed off.

2. Soak Your Quinoa
Soaking grains and seeds over night, or even 4 hours before cooking them helps in the digestion.

3. Toast Quinoa for More Flavour
Toasting quinoa in a skillet with a little bit of oil over low heat for a few minutes before adding it to boiling water gives quinoa an even more intense nutty flavour.

 4. Cook Quinoa in home-made stock
Match what you are going to having the quinoa with – chicken, mushroom or vegetable broth.
You could even cut some of the stock with a splash of dry white wine, using 1/2 cup of wine plus 1 1/2 cups of broth for every 1 cup of quinoa.

 5. Watch the Time
Quinoa cooks quickly—in about 15 minutes or less.

6. Fluff Quinoa Before Serving
Quinoa loves a little pampering. After it has cooked, use a fork to fluff and separate the grains.

  Try using in tabouli, porridge, rice replacement, vegetable loaf, patties, pilaf, the list goes on…

Health Benefits of Quinoa:

Quinoa contains more vitamins, nutrients, and antioxidants than any other grain.
         –       vitamin B6, thiamin, niacin, potassium, and riboflavin, lysine, plus minerals like iron, copper, zinc, magnesium and folate.
–       Antioxidants, phytonutrients, quercetin and kaempferol, which are anti-inflammatory and disease-fighting 

Protein-rich food. It is a complete protein containing all nine essential amino acids.

Quinoa contains almost twice as much fibre as most other grains. 

Quinoa Super Salad

4 cups quinoa, cooked
1 cup charred capsicum, cut into strips
1 bunch asparagus, lightly steamed
½ cup sunflower seeds
2 cloves garlic, minced
¾ cup parsley, chopped
¼ cup olive oil
¼ cup lemon juice
¼ cup black olives
1 cup cannellini beans, cooked (or canned, rinsed)

Place quinoa in a large bowl.
Add cannellini beans, sunflower seeds and garlic to quinoa.
Mix thoroughly.
Add asparagus and capsicum.
Combine liquids, pour over quinoa and toss well.
Garnish with parsley and olives.
Serves 4-6.