Peruvian Food Series: Quinoa

Kati — Wed, 03 Mar 2010 20:08:57 +0000

Here at Mayu we love quinoa; it is packed full of fiber, loaded with protein and is even rumored to be a “superfood!” We are not alone in this craze–our artisan friends use quinoa all the time. Far superior to potatoes and corn (nutritionally speaking), quinoa is easy to prepare (cooks faster than rice), nutty and delicious. Mayu artisans use quinoa in place of rice, couscous and other grains. And quinoa is not just a side item; our artisans use it at breakfast, lunch, and dinner. Don’t know where to find quinoa? Check out the rice aisle at your grocery store–or for those who support local co-ops (woo hoo!) you can usually find quinoa in the bulk foods aisle.

Cooking quinoa:

The easiest way to prepare quinoa is to cook it like rice or pasta. Fill a large pot with water, and bring to a boil. Add the grain to the boiling water (serving suggestions are 1/4-1/3 cup dry per person), turn the heat to low, cover, and cook until tender, about 20 minutes. Drain the water and allow the quinoa to cool. Fluff with a fork.

Here are some of our favorite ways to dress up quinoa:

Breakfast: Combine a cup of cooked quinoa with 1/2 cup of skim milk and 1/2 cup frozen blueberries, and microwave for 60 seconds. Great alternative to oatmeal (and “great alternative to oatmeal” rarely crosses our lips at Mayu!).

Side dish: In our kitchens, anything goes with quinoa. You can add roasted tomatoes, sweet potatoes, onions, garlic, etc. Balsamic vinegar also adds a nice kick to quinoa. Feel free to top your quinoa with shrimp, tofu or chicken. Honestly, it’s just a vehicle for condiments and toppings!

Dessert: Here is Kate’s all time favorite quinoa recipe. Her host family use to serve it with milk, very similar to rice pudding and tapioca! The quinoa soaks up the cinnamon, sugar and milk to make a super sweet (and savory!) treat. Try substituting almond milk and agave nectar for the milk and sugar to boost the nutritional stats.

Finally, if you are not already sold, check out quinoa’s nutritional info:

Serving Size: 1/4 cup (42 grams) dry

Calories: 160
Total Fat: 2.5 grams
Cholesterol: 0 grams
Sodium: 10 grams
Total Carbohydrate: 28 grams
Dietary Fiber: 6.5 grams
Protein: 6 grams
Iron: 15% Daily Value

Bon appetit!

Mayu » quinoa recipes

Peruvian Food Series: Quinoa