You already know that whole grains are an essential food on the South Beach Diet. Oftentimes, though, eating the same common grains, such as brown rice, bulgur, and barley may get, well, boring. One easy fix? Add a new and exciting grain to your meals — like quinoa (pronounced keen-wa). While it isn't actually new — quinoa has been grown for thousands of years in the Peruvian Andes and has been a staple in some South American diets for centuries — it’s only recently that this versatile grain has become more common on North American dining tables. Learn more about quinoa and how to add it to your meals.

More Than Just a Grain

The seeds of a leafy, spinach-like plant, quinoa was called the "mother grain" by the Incas because of its high protein content. Indeed, it has the most protein of all grains and is also a great source of vitamins and minerals, particularly potassium, the B vitamins, magnesium, zinc, and copper.

Quick and Easy

And there's good news if you’re pressed for time: Quinoa is as easy to make and use as brown rice, but cooks in less than half the time. You’ll use one part quinoa to two parts water, but be sure to rinse the grains before bringing to a boil; then simmer for about 15 minutes. Serve quinoa as a side dish or as an addition to soups or stews.

Buying Quinoa

If you can't find quinoa in your supermarket, look for it in specialty-food stores. And though it can be pricier than rice or other grains, keep in mind that besides its many nutritional benefits, it increases in volume by about three or four times after cooking, which allows you to enjoy the leftovers throughout the week. Stored in an airtight container, dry quinoa will keep for months.

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