You already know that whole grains are an essential food on Phase 2
of the South Beach Diet and beyond. Oftentimes, though, eating the same common
grains, such as brown rice, bulgur, and barley, may get, well, boring. One easy
solution? Add a new and exciting grain like quinoa (pronounced keen-wa)
to your repertoire. While quinoa has long been a staple in Peru and other South
American countries — it’s only recently that this versatile grain has
become popular on North American dining tables.
More Than Just a Grain
Quinoa comes from the seeds of a leafy, spinach-like plant. It 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
(particularly riboflavin and vitamin E) as well as the minerals iron,
potassium, magnesium, zinc, and copper. Another plus, it’s gluten free.
Quick and Easy
Preparing quinoa is a great idea if you’re pressed for time: It’s as easy to
make and serve as brown rice, but cooks in less than half the time. You’ll need
to rinse quinoa before cooking to remove any residue of saponin, a bitter
coating that protects the seeds from birds and insects. Or you can purchase
pre-rinsed quinoa for a little more money. When cooking, use one part quinoa to
two parts water, bring to a boil, then simmer for about 15 minutes, or until
the water is absorbed. 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. It can be pricier than rice or other grains, but keep in mind that
besides its many nutritional benefits, it increases in volume by about three times
after cooking, which allows you to enjoy the leftovers throughout the week.
Stored in an airtight container, dry quinoa will keep for months. Quinoa also comes
in other forms, such as flakes and flour. Quinoa flakes can be used as fillers
and toppings; try replacing the oats in a crumble with the flakes, for example.
Quinoa flour is great for adding moisture to baked goods and is ideal for those
on a gluten-free diet. Be sure to check the package of quinoa flour varieties to
see if you can use it for baking purposes. You can prepare your own quinoa
flour by processing whole quinoa in a blender or food processor.
Try
a delicious quinoa dish tonight:
Herbed Quinoa and Edamame. This light and
savory meatless main dish is the perfect meal for vegetarians. In a large
saucepan, heat 2 teaspoons of extra-virgin olive oil over medium heat. Add 3
thinly sliced scallions and 2 slivered garlic cloves; cook until the scallions
wilt, about 1 minute. Add quinoa (1 cup), some lime zest, a little salt, and
water (1 1/2 cups) to the saucepan. Bring to a boil and reduce the heat to a
simmer, cover, and cook for 7 minutes. Add 2 cups of shelled frozen edamame and
cook for 5 minutes longer, or until the quinoa has absorbed the liquid and the
edamame are tender. Add 4 cups of baby spinach, 1/2 cup whole fresh parsley
leaves, 1/4 cup chopped fresh mint, and 2 teaspoons trans-fat-free margarine,
and stir to combine. Serve warm.
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