How to Cook Quinoa

How to cook quinoa perplexes even the best cooks. This protein-rich grain from South America provides a complete complement of amino acids, and can substitute for grain and rice in many dishes. Most Americans haven’t encountered this wonder grain before and so may ask how to cook quinoa. It’s worth learning, because this versatile grain not only tastes great, it can also form the basis of many vegetarian and vegan dishes.

Quinoa may rightly be called South America’s miracle grain, although technically quinoa is actually part of the leafy green vegetable family. A distant cousin of amaranth, quinoa was a vital food crop for the Native American Indians of South America. Quinoa grows in the high altitude conditions of the Andes Mountains, a place where other grains struggle, and was a major food staple for centuries. Today, Ecuador, Bolivia, and Peru produce more than half of the world’s quinoa supply, and it remains popular in South America. It is difficult to grow in North America and is prone to many pests and diseases; much of the quinoa available in health food stores is imported. Purchase quinoa in boxes, bags or in bulk by the pound.

Among vegetable crops, quinoa has the added distinction of providing a complete source of protein. Humans cannot make the full amount of amino acids necessary for human health. People who eat meat get plenty of all the necessary amino acids from ingesting animal products, but vegetarians and vegans must be careful to either combine foods, such as rice and beans, or eat a wide variety of vegetable and grain sources to take in enough amino acids. Quinoa contains all the essential amino acids, making it a great protein source for vegetarians.

Quinoa also contains many other important nutrients, including fiber, phosphorous, magnesium and iron. Unlike other grains, quinoa is also gluten-free, which makes it a wonderful choice for people with celiac disease who cannot ingest gluten.

If you’d like to try quinoa, cooking it is easy.

Quinoa cooks up much like rice. The biggest difference is that you need to soak the quinoa for a little while before cooking it to break down the hard outer shell on the individual quinoa grains. You can eat quinoa safely without presoaking it, but the taste is often very bitter. Soaking makes the grain tastier and gives it a nutty, light flavor.

To presoak quinoa:

• Fill a clean sauce pan with 1 ½ cups of cold water.
• Add one cup of quinoa.
• Allow the grain to soak for at least fifteen minutes to half an hour.

If you don’t have half an hour, you can use very hot water to presoak the quinoa. Pour one and a half cups of hot water over the quinoa and allow it to sit for five to ten minutes. The heat should break down the hard outer shell. Using cold water and more time tends to give the grain a much better flavor.

Once the soaking time has passed, very carefully drain off the water. You may want to use a kitchen strainer or sieve to prevent the grain from spilling into the sink. Give the grain an extra quick rinse under the tap, again draining the rinse water. Keep rinsing until the water runs clear.

Here's how to cook quinoa:

• Return the pot to the stove with the quinoa inside and rinse water drained out of the pot.
• Add back 1 ½ cups of water and a dash of salt.
• Bring the mixture to a boil, giving it a little stir.
• Place a tight fitting lid on the pot.
• Reduce heat to simmer.
• Simmer for 20 minutes. Do not remove the lid while the quinoa is cooking.
• Remove from heat after 20 minutes but don’t remove the lid.
• Allow the pot to stand for at least 5 minutes.
• Fluff with a fork and serve.

Quinoa can be eaten hot or cold and in vegetarian or vegan dishes. Quinoa recipes use it like rice in casseroles, pilafs, and risotto-like dishes. Combine quinoa with black beans, corn, onions and a zesty dressing for a nice vegan salad, or eaten with shredded carrots, beets and a sweet dressing for a light summer salad.

However you choose to serve quinoa, you’re serving up a dish full of healthy, protein-packed vegetarian delight.

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