Quinoa – an ancient super grain
Quinoa (pronounced keen-wah) is an ancient cereal that has gained popularity in the past several years. There was a time when I mentioned this weird little grain and no one knew what I was talking about, now the odd person can actually pronounce it.
It has three major pluses, aside from the fact it’s a protein rich whole grain:
- It has a mild flavour
- It cooks in about 20 minutes
- And best of all, most kids love it
Quinoa grains are naturally coated with a bitter resin called saponin. This resin can be removed by washing, but is often removed by mechanically polishing. Unfortunately for us, that process removes the germ, making it a less nutritious form.
Choose whole grain quinoa and rinse it well in a fine wire mesh strainer before cooking. If you can find it at a bulk store or a health food store, try whole grain red quinoa; it looks pretty and has a nuttier flavour.
Makes – 4 cups (1 L)
Serves – 8 – ½ cup (125 mL) servings
1 cup (250 mL) whole grain quinoa
2 tsp. (10 mL) cumin
1 tsp. (5 mL) coriander
2 stalks celery, diced
2 large carrots, diced
1 medium onion, diced
2 cups (500 mL) lower sodium chicken stock
1. Place quinoa in a strainer and rinse well. Place in a medium pot that has a tight fitting lid.
2. Add cumin, coriander, celery, carrots, onion and chicken stock. Bring to a boil, cover, reduce heat to medium and simmer for 15-20 minutes. Remove from heat, fluff with a fork, cover, let stand for 5 minutes and serve.
Each ½ cup (125 mL) serving contains:
110 Calories, 1.5 g Total Fat, 0 g Sat Fat, 0 g Trans Fat, 120 mg Sodium, 20 g Carbs, 3 g Fiber, 5 g Protein
Make this vegetarian by substituting lower sodium vegetable stock for the chicken stock
Recipe from Ultimate Foods for Ultimate Health and don’t forget the chocolate!
By: Mairlyn Smith PHEc and Liz Pearson RD