Quinoa (pronounced KEEN-wah) is considered an “ancient grain” because it has been cultivated for thousands of years and remains largely unchanged. But quinoa isn’t actually a grain: it’s a seed. Quinoa is grown primarily in South America including countries like Ecuador, Peru, Colombia, and Bolivia. It comes in many colors such as white, yellow, pink, orange, red, brown, and black, and has a crunchy texture and nutty flavor. Quinoa is also gluten-free so a good choice for those sensitive to gluten or wheat.
Now for the many health benefits of these tiny, nutty nuggets of power! Quinoa is considered one of the “super foods” because it’s so nutrient dense. It is one of the few plant-based sources of protein that contains all the amino acids that our bodies can’t produce on their own. It is also high in fiber, vitamins, minerals, and other nutrients. The antioxidant properties of quinoa help in protecting the heart, liver, kidney, lungs, and pancreas. In addition, quinoa is lower in calories than most other whole grains making it ideal for weight management.
The downside is quinoa can taste rather bland on its own. To ensure a flavorful quinoa dish, season the cooking liquid (water or broth) with flavor enhancers like herbs and spices. Many quinoa dishes are topped with sauces and other condiments to enhance the flavor.
Here is an easy quinoa recipe using a slow cooker from the cookbook The Super Easy Vegan Slow Cooker Cookbook by Toni Okamoto. You can swap the vegetables out for your favorites, or add in any additional veggies you have on hand.
Quinoa and vegetables
3 cups vegetable broth
1½ cups uncooked quinoa, rinsed
1 large onion, diced
1 medium red bell pepper, chopped
1 cup chopped green beans
1 cup chopped green beans
1½ teaspoons minced garlic (3 cloves)
- Rinse the quinoa for several minutes, agitating it with your fingers, to remove its natural bitter coating.
- Combine the vegetable broth, quinoa, onion, bell pepper, carrot, green beans, garlic, and black pepper in a slow cooker. Mix well.
- Cover and cook on low for 4-6 hours.
Notes:
- When serving, you can spice this dish up using any of your favorite low-fat condiments and sauces such as salsa, humus, hot sauce, barbeque sauce, Asian sauce, or Indian sauce.
- I like to add this dish to a bowl of chopped greens.
