Why eat more quinoa (and some tips and recipes to prepare it well)

Derived from the Quechua word kinuwa, this cereal is the seed of an ancient grass domesticated and cultivated by pre-Hispanic peoples in the Andean territories of Bolivia, Peru, Ecuador, Argentina and Chile. For centuries, its grains were an important component of the diet of those who inhabited this region.

However, after colonization and globalization, its cultivation and consumption focused on indigenous populations, who defended quinoa — also called quinoa — from the overwhelming growth and supremacy of Asian rice, which found excellent conditions for its production and demand.

In Chile, this resistance was not only exercised by indigenous peoples: in the dry coastal areas of the central zone, its cultivation and consumption were part of popular culture until well before the 1970s. But there too, and again, the rice won the battle and nearly wiped out his presence.

Fortunately, between the last ten and twenty years, there has been a strong revaluation of quinoa, both for its nutritional properties and for being a fundamental element of our indigenous cultures. It has been integrated into various cookbooks and dishes, its consumption surfaces have timidly increased, and it is now relatively easy to find it on the market.

It is commonly compared to rice when used in cooking, but the truth is that quinoa has a slightly nutty flavor and a much firmer texture. Regarding its nutritional attributes, it is known that quinoa has properties superior to those of cereals such as rice, corn or oats mentioned above. For example, at the protein level, it concentrates all the essential amino acids that our body needs to function, so at this stage it can be compared to eggs or milk. It is also rich in fiber —7% of its content—, magnesium, phosphorus and B vitamins, and a good source of omega 6.

For all the above, it is worth having quinoa in the kitchen and knowing how to prepare it, in order to introduce it into our diet. The good thing is that its use is as versatile as its nutritional contribution. Here, the basic indications and some recipes.

If you want to eat quinoa as you do with white rice, the same with which you accompany a steak or a piece of chicken, the thing is very simple. They just have to follow the following instructions:

1. Place a cup of quinoa in a large colander and rinse well under cold water until the liquid that drains out is completely clear (although the quinoa packaging says this is not necessary, it is advised to do the same to avoid the bitter taste).
2. In a pot, sauté the quinoa briefly in the olive oil, with a little salt. Next, add two cups of freshly boiled water to one cup of quinoa, reduce the heat to low, and cook for twenty minutes or until the grains have a white ring around them and are completely hydrated.
3. At this point, the quinoa will be ready to eat. If used for other recipes, just let it cool. It can be stored in an airtight container for a few days in the refrigerator.

One of the main ways quinoa has returned to the tables is in the form of risotto, simply replacing rice. This risotto is not prepared exactly the same way, because the quinoa is cooked first, but the rest of the task is more or less similar. This is how you can enjoy it in this recipe which, as always, is for four people.

Quinoa and mushroom risotto

—2 cups cooked quinoa (as explained above)

—½ onion, finely diced

—3 finely minced garlic cloves

—2 packets of dried mushrooms

—1 bag of black tea

—½ cup of white wine

—1 liter of vegetable broth (keep it warm)

—Salt, pepper, olive oil, butter and parmesan

1. Prepare a cup of tea and hydrate the mushrooms in it for half. At the end of this time, drain them and reserve.
2. In a skillet, add a little olive oil and sauté the onion and garlic until the first is transparent but the second has not started to brown. At this time, add the lightly chopped mushrooms and stir so that they lose some moisture.
3. Add the white wine and wait for the alcohol to evaporate. Then add the quinoa and mix well.
4. Add half of the broth, mix again and cook until almost all the liquid has been consumed. At this time, add about four or five cubes of butter and continue to stir until the mixture is creamy.
5. Add a little pepper to taste and a good amount of freshly grated parmesan. Stir until everything binds together. Adjust the salt if necessary and serve immediately.

Another great way to use quinoa is in cold salads. To do this, simply cook it as already explained in this text and then let it lose temperature.

In this case, we could say that quinoa behaves more like couscous (wheat semolina), since it softens quite a bit and absorbs the flavors of dressings and other ingredients very well.

In fact, you can make the popular Arab cuisine tapenade just fine with quinoa instead of couscous. But to show something with a little more national accents, here is a more Creole salad recipe.

Quinoa salad with tomato, avocado, cilantro and green pepper

—2 cups cooked quinoa

—20 cherry tomatoes

—2 lawyers

—2 green peppers

—½ bunch cilantro

—Salt, pepper, olive oil and lemon

1. Put the quinoa in a large bowl and add the halved tomatoes and the avocados cut into small cubes.
2. Open the peppers and remove their seeds and stems. Cut them into thin strips and add them to the bowl.
3. Finally, wash the coriander well and chop it more or less coarsely, including its stems, and add it to the salad.
4. Season with salt and pepper, add a little olive oil and the juice of one or two lemons. Stir well and serve immediately.

In other traditional dishes, such as casserole or legumes, it is possible to replace rice with quinoa without too much problem. Although the recommendation, in general, is to cook it separately and then add it to the main preparation.

In fact, it is in this type of dish that the use of quinoa has developed the most in our dry coastal region. And now that this grain is experiencing something of a second wind, it should be kept in mind when cooking at home.

*Prices for products in this item are updated as of June 20, 2023. Values ​​and availability may change.