Quinoa

Origin

Quinoa has been cultivated for thousands of years in the Andean region of South America, especially in areas that are now Peru, Bolivia, Ecuador and Chile. It was an important crop for Indigenous communities because it could grow in high-altitude conditions where many other crops struggled. Today, quinoa is used globally as a gluten-free, protein-containing alternative to rice, couscous and other grains.

Culinary uses

• · salads
• · soups
• · stews
• · breakfast porridge
• · stuffed vegetables
• · veggie burgers

Cooking guide

Rinse quinoa well before cooking to remove its naturally bitter coating, called saponin. Use about 1 part quinoa to 2 parts water, bring to a boil, then simmer gently for 12–15 minutes until the grains are tender and the small white germ has separated. Let it rest covered for 5 minutes, then fluff with a fork. For better flavour, toast the rinsed and drained quinoa in a dry pan for a few minutes before adding water.

Storage

Store dry quinoa in an airtight container in a cool, dark cupboard. Because it contains natural oils, it is best used within a few months once opened, or kept in the fridge or freezer for longer storage. Cooked quinoa should be cooled quickly, refrigerated in a sealed container and used within 3–4 days.

Buying guide

Choose white quinoa for the mildest flavour and softest texture. Red quinoa has a slightly firmer bite and works well in salads. Black quinoa is earthier and more distinct, but takes slightly longer to cook. Tricolour quinoa is useful when you want a mix of texture and colour. Check whether the quinoa is pre-rinsed; even if it is, a quick rinse can help reduce bitterness.

Health benefits

• complete protein
• gluten-free
• fibre
• magnesium
• iron
• folate
• manganese
• phosphorus
• steady energy
• filling
• grain alternative