~ Low Fat, Low Sodium, Good Fiber ~
The ancient, golden grain of the Incas, can be jazzed up by preparing it pilaf-style and adding nuts, fruits, herbs and seasonings. It can also be served plain. Quinoa makes great summer salad dishes too. I first tried it many years ago back when I had my health food store; it was served cold with grapes and cashew nuts and tasted so good; I've been cooking it ever since.
Quinoa plants remind me of amaranth, bright and colorful with red tones among beige and more neutral browns the color of wheat. Quinoa has been a staple in South America for thousands of years, especially in regions of the Andes - the longest continental mountain range in the world that travels through seven countries, including Boliva, Peru and coastal regions of Chile.
Quinoa boasts a terrific nutrition profile too, providing all of the essential amino acids, making quinoa a good protein and iron source for a plant food. A typical way our family enjoys quinoa is making it with added sweet curry and coriander seasonings, which give it flavor with a yellow hue. I made it tonight and served it with grilled Teriyaki Atlantic salmon and steamed broccoli. Delicious, quick and easy!
Quinoa is becoming more readily available in stores. You can find it in bulk in grocery markets like WholeFoods or in bulk 4lb bags in stores like Costco. For a dark color variation, look for red quinoa.
1/4 Onion, chopped
dried hot chili pepper, minced (from your garden)
1 Tbsp olive oil
1 heaping tsp (2 cloves) Garlic, minced
1 tsp (2g) Sweet Curry powder
1/2 tsp (1g) ground Coriander
1 cup (170g) organic Quinoa
2 cups water
1/4 cup (41g) raisins or other chopped dried fruit
pinch salt (no more than 1/4 tsp) and black pepper
- Saute the onion and hot pepper in oil over medium high heat.
- Add the garlic and spices, stir
- Add the quinoa, stir
- Add the water and fruit, stir
- Bring to a boil.
- Cover and reduce heat.
- Simmer on low until water is evaporated. Turn off heat. Let sit 5 minutes covered. Fluff with fork or serving spoon before serving. Enjoy!
GardenCuizine Nutrition Analysis Quinoa - calculated from USDA nutrient values:
Good Source: Dietary Fiber, Folate, and Magnesium
Low Sodium, Low Fat
Serving Size 115g (1/6 of recipe): Calories: 128, Total Fat: 2g (3%DV), Sodium 103mg (4%DV), Total Carbohydrate 24g (1.5 CHO servings), Dietary Fiber 2.4g (10%DV), Cholesterol: 0mg (0%DV), Potassium 221mg (6%DV), Protein: 4.3g (9%DV), Thiamin 0.1mg (7%DV), Niacin: 0.5mg (3%DV), Vitamin B6: 0.2mg (8%DV), Folate: 53mcg (13%DV), Iron 1.6mg (9%), Magnesium: 60mg (15%DV)
Percent Daily Values (%DV) are based on a caloric intake of 2,000 calories for adults and children age 4 or older
National Whole Grains Council
Photo and recipe Copyright (C)2012 Wind. All rights reserved. Quinoa plants photo taken near Cachora, Apurimac, Peru - compliments of Wikipedia.