What is quinoa (keen-wah)? It's a grain-like crop originally from Chile and Peru that was sometimes called the "gold of the Incas." Now it is frequently referred to as a "super food" because it is one of the few non-animal products that supplies complete protein. "Complete protein" just means that it provides us with all the essential amino acids (the building blocks of protein) we need, ie that our body cannot manufacture or make enough of. You can also combine a grain and a legume, such as rice and beans or barley and peas, to make a complete protein. In this case the grain provides some essential amino acids, the legume the others.
But back to quinoa...I have found that the health food store has the best prices and sells quinoa that has already been rinsed--a huge plus since otherwise it can be sandy and bitter. Because of it's relatively high fat content, quinoa can become rancid more quickly and should therefore be stored in the refrigerator if you plan to keep it for more than a month. The same goes for brown rice and whole wheat flour. Quinoa is cooked like you would cook rice (a 2:1 water to quinoa ratio) and can be used in salads, for stuffing or as the starch and protein content of a meal. I've stuffed acorn squash halves with a quinoa, almond, onion and honey mix (yum!), have enjoyed it with sauted veggies and have used it as the base for various cold salads. Here's my favorite one:
Quinoa Asparagus Salad
1 cup quinoa
2 cups water
1 bunch asparagus (approx 12)
1 large tomato
1 lemon
1 tbsp olive oil
1/2 cup chopped kalamata olives
salt and pepper to taste
feta cheese to sprinkle on top
Bring water and quinoa to a boil and then simmer covered until the quinoa becomes fluffy and soft. Transfer to large serving bowl. While the quinoa is cooking, remove the hard ends of the asparagus and then steam until it's still a bit crunchy. Cut into one inch pieces. Rinse, core and chop the tomato and the olives. Add asparagus, tomato and olives to the quinoa. Wash the lemon well then grate the very top layer of the peel to make lemon zest. Don't rasp below the top layer--the white pith is bitter! Squeeze out 3 tablespoons of lemon juice and add that along with the zest and the olive oil to the quinoa. Mix well and salt and pepper to taste. Feta can be crumbled on top or can be served on the side.
Notes: I find that this salad has more flavor when it's been allowed to sit (in the refrigerator) for a few hours. Also, I always have a bottle of lemon juice in the fridge in case I don't have a fresh lemon; it doesn't affect the taste much. Feel free to use other vegetables (in the picture above I used tomatoes, broccoli and zucchini) or more than the recipe calls for; I love extra veggies.
Enjoy!
