Healthy quinoa recipes

The super-nutritious grain known as quinoa (KEEN-wah) may be relatively new to North Americans but it has long been a vital food in South America where it's been grown for more than 5,000 years.

Like wild rice and buckwheat, quinoa is not a true cereal grain at all but the dried seed of Chenopodium quinoa, commonly known as the goosefoot plant because its edible leaves resemble that shape. (Beets, Swiss chard, spinach and the wild green called lamb's quarters are other members of this nutritious family.)

In addition to quinoa's high nutrient content, quinoa is easy to make. One cup (250 mL) cooked in hot liquid (water, broth or vegetable juice) will produce about 3 cups (750 mL) cooked quinoa and can be ready in about 10 to 15 minutes.

This grain is great in soups, salads and stews, as the foundation for vegetable stir-fries or in place of other grains in such dishes as cabbage rolls, stuffed peppers, tomatoes or eggplant.

Quinoa 101:

•   Because it is rich in natural oils, store quinoa in an airtight, preferably glass container with a tight-fitting lid and keep it in a cool, dry place. Plan to use it within a month or so of purchase.

•   In its natural state, quinoa is coated with a very bitter substance called saponin, the plant's natural defence against insects and birds. (Saponin is used in South America as a crude but effective soap and also as an antiseptic for skin injuries.) However, commercial quinoa is presoaked and rigorously rinsed before being sold. Still, it is a good idea to transfer the quinoa to a sieve and give it a quick rinse beneath running water for a minute or two before using.

•   Quinoa is high in protein, calcium and iron. It has good levels of vitamin E and most of the B vitamins. Low in sodium, it is gluten-free.