Quinoa is one of those “superfoods” that have gone from obscurity to celebrity in just a few short years. Not that long ago, most people had never heard of it, yet now we know not only what it looks like, but also how it’s pronounced (“keen-wah”). A man in Bolivia even credits a diet of quinoa, mushrooms and cocoa leaves with helping him live to the impressive age of 123.
Here, Chester Frank from House of Health at Adelaide Central Market offers some helpful tips for selecting, preparing and using the grain, and InDaily shares a market recipe for green salad with quinoa, lemon, feta and mint.
What are some of the health benefits of quinoa?
Quinoa derives its superfood status from the fact it is one of the most nutritious foods on the planet. An ancient seed native to South America, it is high in protein, gluten-free, low-fat, and lower in carbohydrates than most other grains. Quinoa promotes cardio-vascular health, and is a great source of magnesium, iron, copper and vitamin B.
How do you prepare and cook it? Does it need washing?
Quinoa is easy to prepare and cook (similar to cooking rice). It should be washed/rinsed before use. Simply cook one part quinoa in two parts liquid (water or stock). Simmer for approximately 15 minutes, or until most of the liquid has been absorbed. When cooked, quinoa turns opaque, and the seed splits open.
Are there different varieties and colours?
We source our quinoa from overseas (South America) and locally (Tasmania). We also stock quinoa flakes, puffed quinoa and quinoa flour. Quinoa comes in three different colours – white, red, and black. Red and black are more earthy and nutty in flavour than the white, and have a slightly higher iron content.
What does it generally cost?
Imported quinoa has recently increased in price, due to a world-shortage. We sell organic white and organic red quinoa for $15.99 per kg, and organic black quinoa for $12.50 per kg. Organic Tasmanian white quinoa sells for $15.50 per kg.
What are some of the ways you like to use it and incorporate it into your cooking?
Quinoa is extremely versatile, and can be used in savoury and sweet applications. Use it anywhere you would rice. For breakfast, try a delicious quinoa porridge topped with fresh fruit. For lunch, make a zesty, gluten-free quinoa tabouli, and for dinner we like roast chicken with quinoa stuffing.
Green salad with quinoa, lemon, feta & mint
Recipe from Adelaide Central Market
Ingredients
150g green beans, trimmed
150g snow peas, trimmed
150g fresh podded broad beans
150g fresh podded peas
150g sugarsnap peas, trimmed
50g snowpea shoots, trimmed
1/4 cup white quinoa, rinsed
75g goats feta, crumbled
1/4 cup mint leaves
1/4 cup toasted flaked almonds
Lemon dressing
1 lemon, juice & zest
1 tsp Dijon mustard
1/4 cup extra virgin olive oil
sea salt & freshly ground
black pepper
Method
Bring a large saucepan of water to the boil & blanch the beans & peas for 2 minutes, then refresh under cold water, to stop them cooking. Remove the skins from the broad beans.
Place quinoa in a small saucepan and cover with 1/2 cup water. Place over a medium-low heat and bring up to a simmer. Reduce heat to low, cover and cook for 15 minutes or until the water has been absorbed and the grains have opened and become translucent. Remove from heat and allow to cool.
To make the dressing, place all the ingredients together in a screw-top jar and shake until well combined.
To assemble the salad, place the blanched greens in a large mixing bowl with the cooked quinoa, feta, mint and almonds and toss together until well combined. Serve with lemon dressing.
