Quinoa

  • The Mother Grain

    For over 5,000 years, people near the Andes mountains have farmed Chenopodium quinoa, or as the Incas referred to it, “chisaya mama” (mother grain). Quinoa, pronounced keen-wah, was the main source of food for the Incas up until the 1500s, when a Spaniard named Francisco Pizarro destroyed all quinoa fields.

    Give your body the benefits of quinoa.
    By Amy Vergin
  • Quinoa Croquettes With Cilantro Yogurt Sauce

    Ingredients:
     

    Cilantro Yogurt Sauce
    1 large bunch cilantro, stemmed
    1/4 cup low-sodium soy sauce
    1/4 cup ume plum vinegar
    1 small white onion, quartered
    2 cups plain yogurt
    1/3 cup olive oil

    Quinoa Croquettes
    1 cup quinoa, washed thoroughly
    1 medium carrot, peeled and coarsely grated
    1 small zucchini, coarsely grated
    1 scallion, finely chopped
    1 teaspoon garlic powder
    1 teaspoon salt
    6 sprigs parsley, minced
    1 large egg
    1/4 cup all-purpose flour
    Grapeseed oil

    Directions:
    1. Pulse cilantro, soy sauce, vinegar, and onion in a blender or food processor until smooth. Stop the motor and add yogurt and olive oil. Blend until creamy. Transfer to a lidded container, and refrigerate for at leat 1 hour. Recipe makes double the amount of sauce per serving.

    2. Combine quinoa with 2 cups water in a small pot and bring to a boil. Lower hear, cover, and simmer for 15 minutes, until water is completely absorbed. Remove from heat and transfer to a medium bowl to cool.

    3. When cool, add carrot, zucchini, scallion, garlic powder, salt, pasley, egg, and flour. Mix well. Using your hands, form a mixture into patties about 1/2-inch thick and 2 inches in diameter.

    4. Heat oil in a large skillet over medium heat. Working in batches, law 5 to 6 quinoa cakes in the pan, and cook for about 3 to 4 minutes. When golden, turn over and cook until the second side is golden. (Chick by lifing up a side with a spatula.) Add additional oil as needed, and remove any brown bits that accumulate in the pan.

    5. Remove cakes from pan and place on a plate lined with a clean, recucled brown paper bag. Serve hot, drizzled with Cilantro Yogurt Sauce.

    Nutritional analysis: 258 calories; 11 g fat; 2 g saturated fat; 38 mg cholesterol; 10 g proetin; 30 g carbohydrates; 3 g fiber; 1,483 sodium

  • Quinoa Porridge

    1 cup uncooked quinoa
    2 cups water
    1 teaspoon cinnamon
    1/4 teaspoon nutmeg or allspice
    1/4 teaspoon sea salt
    1 cup unsweetened hemp or rice milk
    1 apple, diced
    1 cup blueberries or other berries
    1/2 cup chopped pecans or walnuts
    Agave syrup (optional)

     

    1. Add quinoa, water, cinnamon, nutmeg, and salt to a small pot. Bring to a boil, reduce heat, cover, and simmer for 15 minutes, or until most of the water has been absorbed.

    2. Add milk, and simmer uncovered for an additional 10 minutes. Stir in apple, berries, and nuts. Remove from heat.

    3. Let sit covered for 10 minutes while the porridge thickens. Drizzle with agave before serving if desired.

    nutrition info per serving: 307 calories; 14 g fat; 1 g saturated fat; 0 mg cholesterol; 8 g protein; 40 g carbohydrate; 6 g fiber; 159 mg sodium

  • Quinoa Vegetable Soup

    3/4 cup quinoa
    1 tablespoon canola oil
    2 onions, finely diced
    3 carrots, peeled and finely diced
    3 stalks celery, finely diced
    2 zucchini, finely diced
    1/2 cup yellow corn kernels
    1 red bell pepper, finely diced
    1 tablespoon minced garlic
    2 teaspoons sea salt
    12 cups low-sodium vegetable stock
    1 28-ounce can whole, peeled tomatoes
    1 tablespoon ground cumin
    2 teaspoons ground coriander
    1/3 cup finely chopped fresh cilantro
    Freshly ground black pepper

    1. Rinse quinoa well, and drain. Heat large, heavy skillet over medium heat. Add quinoa, and stir constantly for 10 minutes, or until the moisture evaporates and the quinoa crackles and becomes golden. Transfer quinoa to a bowl, and set aside.
    2. Heat oil in large, heavy stockpot over medium-high heat. Add onions, carrots, and celery. Sauté for 12 minutes. Add zucchini, corn, red pepper, garlic, and salt. Sauté 3 minutes longer, or until vegetables begin to release their juices.
    3. Add stock, cover, and bring to a boil over high heat. Stir in the toasted quinoa, and simmer over medium-low heat, stirring occasionally for 10 minutes or until quinoa is almost tender.
    4. Squeeze the tomatoes into the soup, and add the juices from the can; then stir in the cumin and coriander. Simmer uncovered, stirring occasionally, for 10 minutes or until quinoa is tender.
    5. Stir in the cilantro, and season to taste with pepper and more salt, if desired.

    nutrition info per serving (10-12): 156 calories; 4 g fat; 1 g saturated fat; 0 mg cholesterol; 9 g protein; 23 g carbohydrates; 152 mg sodium

  • Cranberry-Orange Quinoa

    Weekly Recipe: 
    NonWeekly

    1 tablespoon grated orange peel
    1 tablespoons dried cranberries
    2 tablespoons chopped walnuts
    2 cups quinoa, cooked
    1/4 cup red onion, finely minced
    1 orange, cubed

    Add grated orange peel, dried cranberries, and chopped walnuts to cooked quinoa; add finely minced red onion and cubed segments of one orange

  • Cranberry-Orange Quinoa

    1 tablespoon grated orange peel
    1 tablespoons dried cranberries
    2 tablespoons chopped walnuts
    2 cups quinoa, cooked
    1/4 cup red onion, finely minced
    1 orange, cubed

    Add grated orange peel, dried cranberries, and chopped walnuts to cooked quinoa; add inely minced red onion and cubed segments of one orange

  • Cranberry-Orange Quinoa

    1 tablespoon grated orange peel
    1 tablespoon dried cranberries
    2 tablespoons chopped walnuts
    2 cups quinoa, cooked
    1/4 cup red onion, finely minced
    1 orange, cubed

    Add grated orange peel, dried cranberries, and chopped walnuts to cooked quinoa; add inely minced red onion and cubed segments of one orange