QUINOA - pronounced "keen-wa"

This "new grain" is not so new. Although it is new to the American market, it was a staple of the ancient Incas, who called it "mother grain." To this day it is an important food in South American cuisine. Hailed as the "super grain of the future," quinoa contains more protein because it contains all eight essential amino acids. Quinoa is also higher in magnesium and lower in carbohydrates than most grains, and it provides a rich and balanced source of other essential nutrients.

Tiny and bead-shaped, the ivory-colored quinoa cooks like rice (taking half the time of regular rice) and expands up to four times its original volume. Its flavor is delicate, almost bland, and has been compared to that of couscous. Quinoa is lighter than rice, and can be used as a side dish, main dish, in soups, in salads and even in puddings. It's available at supermarkets and in health food stores or specialty food stores. For more quinoa recipes, go to allrecipes.com and put quinoa in the search.

Quinoa Pilaf
Serves 4
374 calories
6 gm fiber

1 T. canola oil
½ cup chopped onion
2 carrots, chopped
1 cup quinoa, rinsed
2 cups vegetable broth
¾ cup walnuts
¼ cup chopped fresh parsley

Heat oil in sauce pan. Cook onion in oil for 5 min. Add carrot and cook 3 minutes. Stir in quinoa and vegetable broth and bring to a boil. Simmer, cover and cook for 15 minutes. In a bowl, toss with walnuts and parsley. Serve hot or cold. Other vegetables may be added such as chopped cucumbers or red sweet peppers.

Courtesy:
Niagara County Office for the Aging
Newsletter article- November 2007 Glenda Reardon, RD, CDN


Submitted by: Katherine Streeter, RD, MBA
Cornell Cooperative Extension in Niagara County is an equal program and employment provider. For full nutritional analysis, please contact us at 278-8131.