“Quinoa how-to” doesn’t start here. Quinoa was one of the primary food sources for the Inca Indians in Peru more than 5000 years ago. They called it the “Mother Grain” because it grew in the worst soil conditions. There has been much more discovered about this whole grain since the times of the Incas, but here are a few Quinoa facts.
Quinoa is close to being a perfect food because of the balance of nutrition it provides. Technically it’s not a grain but the seed of a leafy plant related to spinach. Quinoa is an excellent source of protein – 12% to 18%. According to The National Academy of Sciences, quinoa is “one of the best sources of protein in the vegetable kingdom”. Quinoa contains the amino acid lysine which helps the body produce protein. It also helps the body process the protein in the quinoa and in other foods. The World Health Organization has rated the quality of protein in quinoa to be equivalent or superior to that found in milk products.
• Quinoa is a source of all essential amino acids according to the United Nations Food and Agricultural Organization. It’s a great source of B vitamins containing niacin, thiamin and B6.It contains high levels of potassium and riboflavin. It’s also good source of zinc, copper, and manganese, and magnesium. It contains folic acid and vitamin E.
• Quinoa is a great food for people who must follow wheat-free/gluten-free diets because Quinoa doesn’t contain gluten. Quinoa can be substituted for almost any other grain.
• Quinoa has a nutty, smoky flavor and is less filling than other grains and pastas.
• Most quinoa is grown in the Andes in South America. Some quinoa is now being grown in the Colorado Rockies. The fact that quinoa will row in extremely poor soil together with its great nutritional value makes it a true super grain to feed the world.
• Quinoa seed are covered with bitter tasting saponins that naturally repel insects and birds. Removing the saponins is a somewhat involved process but is already done for you when you buy a quality brand of quinoa. (from wikipedia)
Quinoa can be cooked like rice or like pasta. The “rice” method for cooking quinoa calls for a 2 to 1 ratio by volume of liquid to quinoa. Simmer the two items until the liquid is absorbed by the quinoa. It’s similar to cooking brown rice.
If you’re wondering about quinoa, how to cook it like pasta, it’s simple. Like pasta, use a large amount of un-measured liquid, simmer the quinoa, taste for texture, then strain out the cooking liquid.
With all the quinoa facts now exposed, it’s clear that this is the super grain of the past and future. It grows in the worst soil, is highly nutritious, and very easy to cook. By experimenting with flavorful stocks and liquids, or toasting quinoa before cooking it for a unique flavor, you can create your own “Quinoa How To”.
Incas (and quinoa) come from Peru, not Mexico 🙂
Hi Chef Todd:
I have another question for you. I hope you don’t get PO’ed because I am very curious about cooking the proper way(s). When the quinoa and water came to a boil, you are going to turn down the heat to a low simmer right?
I imagine the answer is yes, but I just wanna make sure.
Get back to me when you can.
Thanks!
EK
Yes, the temperature of the water should be 180-200F, a soft simmer. Remember the difference between boil, simmer, and poach. Boil is violent motion, 212F. Simmer is soft bubbles, 180-200F, poach is very slight convection to the liquid 1 65-180F.
There’s hardly anything I can think of recommending boiling in the kitchen. Most all most cooking is done with simmer and poach. Treat the quinoa gently and you’ll get a product that isn’t destroyed to mush because of high temperature and violent motion.
I always rinse my quinoa before I use it, it nixes bitterness. I just use a small mesh strainer. I like to cook it in chicken stock, about 15 minutes. It tastes really good with a little Southwestern flair: once the quinoa is cooked, I add in corn kernels, black beans, chopped red onion, lime juice and fresh chopped cilantro. I add cumin and coriander to the stock with the quinoa. Yummy side salad.
Nice inspiration for quinoa, I like the beans and the Latin flavor profile.
Here’s another tip- You can toast the quinoa first to give it a smokier flavor.
Venezuelan chef Sumito Estévez tweeted the following, yesterday (translated to English): “Great idea they gave me in Ecuador: Cook some quinoa for 10 minutes, purée 1/4 of it, fry another 1/4 of it, then make ‘risotto’ from the remainder with the purée and garnish with the fried.”
Nice! I’ll have to try that. Muy Bien!