Quinoa

Quinoa (pronounced keen-wah) is a South American plant that is part of the same sub-family (Chenopodioideae) as beetroot and amaranth. It has clusters of seedheads that produce thousands of tiny bead-shaped seeds which range in colour from light beige to almost black. Although not a true grain (it is not a grass, so is considered a pseudocereal), it is treated as one. The plant favours cool climates and high altitudes, and grows well in poor soil conditions, making it an ideal crop for the Andes Mountains of South America. In fact, over 98% of the entire world's quinoa is cultivated in Peru and Bolivia. A small amount is grown on the slopes of the Rocky Mountains in Colorado.

This ancient seed was a staple of the Incas, where it was considered a sacred food. It is still highly appreciated for its nutritional value; it is particularly high in iron (2.5 times more than wheat) and magnesium, and is also an important source of calcium, phosphorus, zinc, potassium, riboflavin (Vitamin B2) and copper. It also has a high protein content (12-18%), which unlike wheat or rice, contains a balanced set of essential amino acids - particularly lysine. It is higher in unsaturated fats and lower in cholesterol than most other grains. Quinoa is also gluten free and considered easy to digest.

The cooked grains have a tender, springy texture similar to couscous or bulghur wheat, with a subtle, delicate flavour and a slightly crunchy consistency. Its mild flavour will not overpower other ingredients, and like rice or pastas, can provide a background for more assertive flavours. This makes it a versatile accompaniment to a range of meat, fish or poultry recipes, and is particularly good served with main courses that have lots of sauce. The cooked grains may also be added to peppers, onions and nuts to make a salad dish. Quinoa may also be ground to make a gluten-free flour.

Before cooking, quinoa should be rinsed in cold water to remove its natural coating of saponin. This powdery resin produces a bitter flavour that can taste very unpleasant. Although most quinoa available in the West will already be washed and well processed, it is still usually a good idea to give the seeds a quick rinse. When rinsed, it may be cooked like rice by simmering it over a moderate heat for 10 minutes or until the seeds become swollen.