Nutritional Information: This food is low in Saturated Fat, and very low in Cholesterol and Sodium. It is also a good source of Folate, Magnesium and Phosphorus, and a very good source of Manganese.
It contains high levels of Magnesium which helps relax your muscles and blood vessels and effects blood pressure. It is packed with Fiber and is a wonderful way to ensure that you consume valuable fiber. It is a good source of Manganese and copper, minerals that act as antioxidants in your body to get rid of dangerous cancer and disease-causing substances.
The shelf life of quinoa is approximately one month because the seed is rich in essential oils which makes it a prime target for spoilage. You'll be able to keep quinoa longer if you store in the refrigerator.
Quinoa (pronounced keen-wah) - though not technically a cereal grain like wheat or oats, has been cultivated and eaten as a cereal for thousands of years by south Americans. Quinoa is the tiny seed of the chenopodium quinoa, a leafy plant that is a distant relative of spinach and beets. Quinoa was called the "mother grain" by the Incas (chisiya mama). Now, as people in the rest of the world learn more about quinoa, they're discovering that its ancient nickname was well deserved - quinoa is indeed a nutritional powerhouse. Quinoa tip:, make sure you rinse it before cooking, it has a bitter coating and can taste weird if you just cook it. You can also toast it in a hot pan, no oil, for a few minutes to deepen the flavor a bit.
Simple From Scratch: Basic cooking directions for quinoa 1. Rinse measured amount of quinoa in a strainer under cold water for about one minute. This removes a bitter resin that coats the grain. 2. The ratio of quinoa to water is 1:2. For example, one cup of quinoa requires two cups of water. 3.bring water to a boil, add quinoa, cover and cook about 15 minutes or until all water is absorbed. 4. Fluff quinoa with a fork.
Other Recipes: Sopa De Quinoa Y Tomate (Quinoa And Tomato Soup)
Ingredients: 1 tb oil 1 ts fresh cilantro; minced 1 garlic clove; pressed
1 onion; diced 1/2 green pepper; chopped 2 celery stalks; chopped 1 cup tomato; chopped salt and pepper; to taste 6 cups veggie stock 1/2 cup quinoa Scallions; to garnish 1/4 cup grated cheese; to garnish
Instructions: Heat a 2-qt. Soup pot. Add oil and sauté cilantro, garlic, onion, pepper, celery and then tomato. Add salt and pepper. Add stock and bring to a boil. Add quinoa and return to a boil. Cover, reduce heat and simmer for 45 minutes. Garnish each bowl with scallions and cheese.
Quinoa with Sun-Dried Tomatoes
Ingredients: 1 cups quinoa 1 tsp butter 8 sun-dried tomatoes (not oil-packed), diced
2 shallots, minced 1 clove garlic, minced 2 cups water, or veggie stock Pinch of cayenne pepper 2 tbsp chopped fresh parsley Salt & freshly ground black pepper
Instructions: Place quinoa in a fine-meshed sieve and rinse under warm running water for 1 min. Set aside. Heat butter in a heavy, med. Saucepan over med. Heat. Add tomatoes, shallots and garlic and sauté for 3-5 minutes, or till shallots are softened. Add stock or water and bring to a boil. Stir quinoa and cayenne, return to a boil, then reduce heat to low and simmer, covered, for about 30 minutes, or until liquid is absorbed. Let sit for 5 minutes, and fluff grains with a fork to separate. Stir in fresh parsley and season with salt and pepper.
Quinoa Tabbouleh
Ingredients: 1 cup quinoa, rinsed 1/2 cup finely chopped fresh parsley 1/4 cup fresh lemon juice (about 1 lemon) 2 Tbs. extra virgin olive oil 1 to 2 cloves garlic, minced
Instructions: Combine quinoa and 2 cups water in medium saucepan. Cover, and bring to a boil. Reduce heat, and simmer 15 to 20 minutes, or until quinoa is tender and liquid is absorbed. Place cooked quinoa in large bowl, fluff with fork and let cool. Add remaining ingredients and salt to taste, and mix well.
Black Bean Chili Burgers
Ingredients: 1 cup water 1/2 cups quinoa; rinsed 2 cups black bean flakes 1 1/2 cups boiling water 2 ts chili powder 1 ts ground cumin 1/2 cup fresh cilantro; chopped 2 green onions; chopped 1/2 cup red bell pepper; chopped 1/2 cup plain bread crumbs
3/4 ts salt 2 ts vegetable oil
Instructions: Bring 1 cup water to a boil in a small saucepan. Add quinoa, cover and simmer 15 minutes. Place black bean flakes in a medium-sized bowl. Stir in boiling water. Cover and let stand 5 minutes. Combine 1/2 cup cooked quinoa with black beans, chili powder, cumin, cilantro, green onions, red bell pepper, bread crumbs and salt. Mix well. Lightly flour hands and divide mixture into six equal balls. Flatten each ball into a 1/4-inch-thick cake. Heat oil in a nonstick skillet. Cook each bean cake about 2 minutes each side. Serve topped with lettuce, cheese, sour cream, salsa and other garnishes, as desired.
Quinoa, Leek and Tofu Casserole
Ingredients: 1 1/2 c tofu 2 ts sesame oil 1 garlic clove -- pressed 1 leek -- chopped 2 c quinoa -- cooked 1 t sea salt or 2 ts shoyu Dash black pepper 1 cup whole wheat bread crumbs 1 cup soymilk
Instructions: Preheat oven to 350. Working with 1/2 cup tofu at a time, squeeze out water with your hands. Set aside. Heat a large skillet or wok and add the oil. Add the garlic and the leek. Sauté until lightly browned. Add quinoa, then tofu, sautéing for 2 minuets after each addition. Add seasonings. Oil a casserole dish. Add 1/2 cup bread crumbs and rotate the casserole dish to coat evenly. Gently add the quinoa mixture. Press a well in the center of the quinoa and pour in the soymilk, cover with the remaining bread crumbs. Cover and bake for 20 minutes. Remove the cover and continue to bake for about 10 more minutes. Quinoa Pudding
Ingredients: 2 cups cooked quinoa 3 cups milk 1/3 cup honey or 1/2 c brown sugar 3 eggs; beaten 1/8 ts salt 1 tb butter 1 ts vanilla 1/2 cup raisins 1/2 cup shredded coconut 1/2 cup ground almonds or walnuts 1/2 ts cinnamon 1/2 ts lemon or orange rind; grated 1 ts lemon juice
Instructions: Combine all ingredients. Pour into a greased baking dish or greased individual custard cups. Bake at 350 until set, about 45 minutes. Serve hot or cold, topped with yogurt, cream or apple juice.
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