Get a New Grain: Quinoa

Written on Apr 5, 2010 by Lia Huber

I sometimes find that healthy eating advice can sort of skid right by me. I notice it, it sounds good, but it’s just too far out of my groove to actually do anything about. That’s how I felt several years ago when I first learned how incredibly nutritious whole grains are and what a powerful effect they have on our bodies. “Eat more whole grains” sounded like great advice, but I just didn’t have the time to get acquainted and when I don’t know an ingredient well, odds are it isn’t going to show up on my table on a Tuesday night.

But since then, I’ve had the chance to experiment with several different types of whole grains and now stock my pantry with everything from bulgur to wheat berries. In the end, it wasn’t the taste or texture or even cooking method that was daunting, it was just getting them to stay on my radar.

So for anyone who desires to get over the whole grain hump, I’ll occasionally feature a single whole grain in a Nibble to Noodle to encourage you to try it, experiment, get comfortable with it. Hopefully, it will stick to your radar.

This week . . . quinoa.

You’ve probably heard about quinoa at some point by now—in a magazine, by a chef on a show. But is it really up to the hype? In a word: Yes.

quinoa-postWhat it Looks Like: Quinoa kernels look like little flat, ivory beads (red quinoa is a lovely burgundy hue). When cooked, the germ detaches from the grain like a little tail, making the quinoa look like a bowl of tiny commas.

What it Tastes Like: Quinoa is flavorful enough to be interesting, but mild enough to be versatile. It has a nutty note and slight “pop” when you bite into it.

How to Cook it: Unless you buy a box that says it’s been pre-rinsed, be sure to rinse the grains well to wash off the bitter saponin coating (a naturally-occurring insect repellent). Just swish them around in a fine-mesh strainer until the water runs clear and there are no suds. To cook, bring 2 cups water or liquid to a boil. Stir in 1 cup quinoa, cover, reduce heat and simmer gently for 15 minutes.

How to Use it: Quinoa makes gorgeous salads, but it also works as a pilaf, a morning porridge or even in crispy quinoa cakes (see ours below).

Additional Notes: Quinoa is unique in that it’s a “complete protein.” What that means, exactly, is that it contains all seven essential amino acids in correct proportion for our bodies to use effectively, just like it does the proteins in meat or eggs. It is native to South America and was the major source of protein for the ancient Incans.

(For more information on whole grains, see Gotta Get Your Grains. Also check out the other grains in our Get a New Grain series.)

Categories : Nibble to Noodle, Sound Nutrition

Curry Quinoa Cakes

These cakes are crispy and flavorful and delightful as a light meal on their own, or as an innovative finger food. Serve them with our Curry Dipping Sauce.

quinoa-cakes-recipe1/2 cup quinoa, rinsed and drained
1/2 cup water
1/2 cup reduced-sodium chicken broth
1 egg, beaten
1/2 cup peas, (if frozen, thawed)
2 tablespoons onion, shredded
2 cloves garlic, grated
1/4 cup whole wheat flour
1 tablespoon cornstarch, dissolved in 1 tablespoon water
2 tablespoons buttermilk
1 teaspoon red curry paste
1/2 teaspoon powdered ginger
sea salt and freshly ground pepper
3 tablespoons canola oil

Mix quinoa, water, and broth in small saucepan and bring to a boil. Cover, reduce heat, and simmer 15 minutes. Fluff with a fork.

In a medium mixing bowl, combine quinoa with remaining ingredients (except oil).

Heat 2 tablespoons oil in a large, nonstick pan over medium-high heat. Drop 8 generous 2 tablespoon scoops of the quinoa mixture into the pan, flattening into a pancake shape with a spatula or spoon. Cook until browned on bottom, about 1-2 minutes. Flip carefully and cook another 1-2 minutes longer.

Add remaining tablespoon of oil to the pan and bring up to heat. Repeat with remaining quinoa cake batter.

Makes 16 pancakes

  • Kris Haugen

    Hi Lia, Sounds like a great recipe. Can’t wait to try. I struggle with the whole grains idea still. I bought a cookbook about whole grains with recipes but it isn’t exactly what I am looking for…but I am not sure what that is either! Love to see some great breakfast bread recipes that are low in sugar and fat with lots of fiber, etc. Keep telling us about those grains. It will sink in one of these days. :)

  • http://nourishnetwork.com/members/alisoneats/ Alison Ashton

    Love quinoa! Also, I’ve heard that toasting the grains in little oil before adding the liquid is another way to remove the saponin. Also underscores the grain’s nutty flavor.

    Hey, Kris: Village Harvest makes a cooked/frozen quinoa: http://nourishnetwork.com/2010/01/23/fancy-food-show-roundup-part-i/. You might want to look for it (I’ve found it at Whole Foods). That stuff makes it super easy to incorporate quinoa.

    Finally, I’ve heard that quinoa flour (Bob’s Red Mill makes it) is a great substitute for wheat flour for gluten-free baking. I haven’t worked with it yet, but Christina Pirello swears by it.

  • http://nourishnetwork.com/members/themodestkitchen/ Melissa Wheeler

    Yes yes yes! Thank you for posting these articles because I am that person who wants to try grains but placing them in my diet seems daunting. You have given me the courage to buy a new grain…but which one should I start with??

  • http://nourishnetwork.com/members/liahuber/ Lia Huber

    I’m so glad you’re enjoying this grain series, y’all! Melissa and Kris–hang in there and keep trying on the grain front. Melissa, quinoa is a great grain to start with because it’s so darn easy to make. But it does have a bit “different” texture and taste.

    Oats are a nice, familiar whole grain to experiment with — http://nourishnetwork.com/2009/11/30/get-a-new-grain-oats/. And farro, ah farro, is a wonderful, risotto-rice-esque grain to play with — http://nourishnetwork.com/2009/07/28/get-a-new-grain-farro/. http://nourishnetwork.com/2009/05/26/mushroom-farrotto-roasted-squash/

    Keep an eye out for more … I’ll be moving on to millet, bulgur and more soon!

  • Pingback: Nourish Network Get a New Grain: Bulgur