Raw Food Diet Superfood Part 2 – Quinoa
Quinoa has been enjoyed in its home country of South America for over 3000 years. It is still grown mainly in Bolivia and Ecuador although farmers in the southern states of the USA are now growing quinoa as it becomes more and more popular. In the UK it is now available in some of the major supermarkets as well as the larger health food stores.
quinoa grain
What is quinoa?
Quinoa is often called a grain and is usually catalogued in the grain section of shops. It is actually a seed from a plant that is related to Spinach and Chard. You can eat the leaves as well as the seeds. Of course the leaf version is only available where it is grown as it does not store or travel well. The seed version however is increasing in production and is recognised by nutritionists as one of the most beneficial foods in terms of mineral and vitamin content.
What is Quinoa Like?
The Quinoa seeds are little oval seeds 2 – 3 mm in size. They are usually creamy yellow although red and black varieties are available in some countries. They come in dry packs of 500g or 1kg ready for you to cook. You can use them as a replacement for rice or cous cous. Having said this it does have its own flavour and characteristics that make it quite versatile in the kitchen.
How do you cook Quinoa?
Although you can eat it raw (See Below) most people cook it. The most basic method of cooking quinoa is to boil it in water and simmer for 10 -12 minutes. You need 1 measure of quinoa to 2 measures of water. All the water will be absorbed by the Quinoa. Some quinoa still has a coating of bitter tasting saponins. In this case you need to pre-rinse the quinoa to remove this coating before cooking. You are unlikely to buy coated quinoa as most shops sell it pre-rinsed but its best to be sure.
Once you have cooked the quinoa you can add it as a base for meat dishes instead of rice. You can also include it salads and soups. It takes on the flavour of the foods you cook it with and adds it own little bite to the taste.
When the quinoa is cooked you get a little “tail” that is the germ of the seed. This has a very pleasant crunch to it when you eat it. This is why I think people say it tastes a bit nutty. I’m not sure I agree but quinoa does taste good.
Eating Quinoa Raw
The way to eat quinoa raw is by sprouting it. Quinoa sprouting is similar to sprouting any other seeds and grains. You will find however that the quinoa sprouts are tiny. You can have them ready to eat in 48 – 72 hours. They are best mixed with other raw vegetables. For more information there is a quinoa cookbook that gives you all the lowdown here.
What is special about Quinoa?
There are a number of things that make quinoa special. Firstly it is gluten free so for people who need to avoid gluten it is a great addition to their diet. It also has all the essential proteins so is good for supply vegetarians with minerals and vitamins you can’t get easily from other foods. Finally it releases its carbohydrates into the body very slowly so helps people with diabetes, Irritable Bowel Syndrome and other dietary related diseases.
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Thanks for the info on Quinoa! I’ve been wondering how I can incorporate it into my diet. I think I’ll sprout it as I eat so many salads, it’ll be a great addition.
I didn’t know that you could sprout the seed and eat Quinoa like that. It seems such a simple way to get more protein without eating meat. Another great article Ken, thanks!
Pretty cool stuff I had never heard of it. I might actually get healthy reading your blog.
I have never heard of Quinoa before now. I’ll have to have a look at it thanks for the tips and there is even a Quinoa cookbook, I’ll check it out.
I have two questions regarding the saponins in quinoa. The article here says: “Some quinoa still has a coating of bitter tasting saponins. In this case you need to pre-rinse the quinoa to remove this coating before cooking.”
Are the saponins limited to the surface coating and completely removable in the pre-rinse process?
Will soaking and rinsing the quinoa when sprouting it do the job?
Hi Chef Jem
The saponins are on the surface of the quinoa seeds. They will be removed as part of the sprouting process because you will be rinsing the quinoa a number of times.
In the early days I religiously rinsed quinoa everytime. Now I never bother. When I harvest my own quinoa in about 3 months time I will be interested to see how different it is to the quinoa you buy in the shops.
In your case why don’t you prepare your sprouted quinoa both ways and see if you can taste the difference. I doubt that there will any noticeable difference between the 2 batches.
I bought Quinoa in bulk at a natural food co-op and some more at Winco. How do I know if has been rinsed and no longer has saponins? I have not cooked it for this very reason. Not sure if I should rinse or not.
Thanks for the help.
Mary
I think that your quinoa will need pre-rinsing. As I understand it, only the small retail packs are pre-rinsed for retail sales.
I have to say I have been quite pleased with how easy quinoa sprouts.
I just add a cup or so of quinoa to either a cheesecloth (or toe of a pair of knee high nylons will do just fine) and soak in a bowl of water. I change the water a couple times over the next 4-6 hours, making sure to squeeze the water out of the cloth/nylons when I do.
I then spread the quinoa very thinly layer into any kind of tupperware, pan, etc. and then cover with Glad Press N’Seal wrap and put in the fridge.
If you check the next moring, you will see tiny sprouts. If you wait another day or two, the sprouts will get a bit longer.
I have done this with both the white and red varieties and have eaten it plain or in salads.
I have tried and been successful sprouting lentils, almonds, etc. and have found quinoa to be the easiest and quickest thing I have ever sprouted. -Which is nice considering the effort vs. the nutritional value when sprouting.