How to Use Quinoa in Vegan Recipes
Cooking with Quinoa a Protein-Rich Grain from South America
Nov 12, 2009
An ancient food, quinoa has been grown in the Andes Mountains for at least 6,000 years. The Incas considered it sacred and referred to quinoa as chisaya mama which meant “mother of all grains.” It was the second most important crop—after potatoes—among early civilizations in that region.
Because it is higher in good quality protein than other grains, quinoa is a great addition to vegan diets. It is also gluten-free. Adding quinoa to the diets of people with celiac disease has been shown to boost nutrient intake. A nice advantage of quinoa is that, while it is a fiber-rich whole grain, it cooks quickly.
Quinoa is still an important part of the diets of indigenous people in Boliva, Ecuador and Peru, and it is used in a variety of savory and sweet dishes. In Bolivian markets, vendors sell packets of multi-colored quinoa especially for children. Vegan restaurants in La Paz, Bolivia showcase quinoa in a variety of traditional vegan dishes.
How to Cook Quinoa
Quinoa has a natural coating of a soap-like compound that protects the plant from birds and insects, but can give it a bitter flavor. Some quinoa is processed to remove the coating. Otherwise, quinoa should be rinsed under cold water for a minute to wash off the coating. Since grains of quinoa are tiny, use a strainer rather a colander.
To cook quinoa, combine it with 2 cups of cold water or vegetable broth for each cup of uncooked grain. Bring to a boil, cover, and reduce to simmer. Cook until all the water or broth is absorbed, about 15 minutes.
How to Use Quinoa
It’s easy to create a quick pilaf or salad using quinoa. Toss it with any variety of chopped or dried fruits, raw vegetables, toasted nuts or seeds, onions and a favorite dressing. Here are a few ideas.
Quinoa with Pomegranate and Nuts
- 3 cups cooked quinoa
- 1 cup pomegranate arils (about 1 medium pomegranate)
- 1/3 cup toasted walnuts, pecans, or sliced almonds
- 1 medium apple, chopped
- Salt to taste
- 1 to 2 tablespoons of olive oil
Toss together the quinoa, pomegranate arils, nuts, and apple. Add salt to taste and drizzle with olive oil.
Spicy Quinoa and Chickpeas
- 1 tablespoon olive oil
- ½ cup chopped onion
- 1 clove garlic, minced
- 1/8 to ¼ teaspoon crushed dried chili pepper
- 1 cup cooked chickpeas
- 3 cups cooked quinoa
- Salt to taste
Sauté the onions and garlic in the oil until tender. Add the crushed chili pepper and cook for another minute. Stir in the chickpeas and quinoa and cook gently until everything is heated through. Season with salt to taste.
Quinoa, Corn and Potatoes
This easy dish combines three staples of ancient Andes cooking.
- 1 large onion, coarsely chopped
- 3 cloves garlic, minced
- 2 tablespoons of olive oil
- 2 cups diced potatoes
- 1 ½ cups vegetable broth
- 1 cup uncooked quinoa, rinsed
- 1 ½ cups fresh or frozen corn
- ½ teaspoon dried oregano
- ½ teaspoon dried tarragon
- Salt to taste
Sauté the onion and garlic in the oil over medium heat for 2 minutes. Add the potatoes and sauté for an additional minute. Add the broth, quinoa, corn, and herbs. Bring to a boil. Lower heat, cover and cook until the broth is absorbed, about 15 minutes. Season with salt to taste.
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