Quinoa (keen-wa) the True Protein

• Curried Quinoa Salad with Black Beans and Mango
• Quinoa Salad With Apples, Walnuts & Cranberries
  
• Quinoa and Black Bean Salad

Quinoa

Most commonly considered a grain, quinoa is actually a relative of leafy green vegetables like spinach and Swiss chard.  Native to South America, quinoa was once called "the gold of the Incas,".  

Not only is quinoa high in protein, but the protein it supplies is complete protein, meaning that it includes all nine essential amino acids. 

Because quinoa is a very good source of manganese as well as magnesium, folate, and phosphorus, this "grain" may be especially valuable for persons with migraine headaches, diabetes and atherosclerosis. 

While relatively new to the United States, quinoa has been cultivated in the Andean mountain regions of Peru, Chile and Bolivia for over 5,000 years, and it has long been a staple food in the diets of the native Indians. The Incas considered it a sacred food and referred to it as the "mother seed."

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 Curried Quinoa Salad with Black Beans and Mango

Serves 4 - 6

Ingredients

1 cup quinoa
1- 2 ripe mangoes, peeled and chopped
½  red pepper, chopped
¼  English cucumber, chopped
1 mango, diced
2 cups (packed) baby spinach, torn or sliced
8 ounces black beans, drained
handful of chopped cilantro (optional)

For the Dressing:
¼  cup extra virgin olive oil
3 tablespoons  white wine or white balsamic vinegar
2 tablespoons mango chutney, chopped if chunky (optional)
1 teaspoon curry powder
¼  teaspoon cumin

Method

Rinse quinoa well under cool water in a fine strainer.

Cook in a pot of boiling salted water over medium heat until tender but still firm to bite, stirring occasionally, about 15 minutes. (Just like you’d cook pasta.)

Drain well, return to the pot, put the lid back on and let it sit until cooled – this will produce fluffy quinoa.

Combine the oil, vinegar, chutney, curry and cumin in a jar or small bowl and shake or whisk to blend. If you like, season the dressing with salt and pepper.

Put the quinoa, mango, vegetables and beans in a large bowl, drizzle with dressing and toss until well coated

Quinoa Salad With Apples, Walnuts & Cranberries 

6 - 8 Servings

Ingredients:

1 ½ cups quinoa

½ teaspoon sea salt

5 tablespoons extra-virgin olive oil

1 large red onion, quartered lengthwise and thinly sliced crosswise

2 tablespoons balsamic vinegar

4 ounces arugula (about 3 cups)

1 medium celery stalks, thinly sliced

1 large, crisp apple cut into ½ inch dice

1 cup walnuts, coarsely chopped

1 cup finely diced fennel

¾  cup dried cranberries

3 tablespoons sherry vinegar

Freshly ground black pepper

Method

In a bowl, rinse the quinoa with water, rubbing it between your fingers for about 10 seconds.

Drain and transfer it to a 3-quart pot. Add 2-1/2 cups water and 1/2 tsp. sea salt and bring to a boil over medium-high heat.

Reduce the heat to medium low and simmer, covered, until the quinoa is tender but still delicately crunchy, about 15 minutes.

Drain the quinoa and return it to the pot. Cover and let the quinoa rest for 5 minutes; then fluff it with a fork. Let cool to room temperature.

While the quinoa cooks, heat 2 tablespoons of the olive oil in a 12-inch nonstick skillet over medium-high heat.

 Add the onion and a pinch of salt; cook, stirring frequently, until tender and brown around the edges, 6 to 8 minutes.

 Add the balsamic vinegar and toss with the onions until the vinegar cooks away, about 1 minute. Remove from the heat and let cool to room temperature.

In a large bowl, mix the quinoa, onions, arugula, celery, apple, walnuts, fennel, and cranberries.

In a small bowl, whisk the remaining 3 tablespoons olive oil with the sherry vinegar, ¼ teaspoon sea salt, and a few grinds of pepper. Add the dressing to the salad and gently mix it in. Let rest a moment; then season to taste with salt and pepper.

Add more olive oil if the salad seems dry.

Quinoa and Black Bean Salad

Serves 4 - 6

Ingredients

½ cup quinoa

1 cup water

1 bay leaf

1 cup corn, fresh or frozen

2 scallions chopped

1 medium tomato, chopped

1 stalk celery, chopped

½ red bell pepper, chopped

1 cup black beans, drained, rinsed

2 tablespoons extra virgin olive oil

2 tablespoons lemon juice or balsamic vinegar

2 garlic cloves, minced

½ teaspoon salt

½ teaspoon crushed red chili peppers

¼ cup cilantro or parsley, coarsely chopped

Method

Rinse quinoa in cold water then drain.

Place quinoa, water and bay leaf in a pot bring to a boil. Reduce to a simmer, cover and cook until all the water is absorbed (about 15 minutes).
Drain, discard bay leaf and transfer to a mixing bowl and cool.

If using fresh corn, cut it off the cob and add it to the quinoa.

If using frozen corn, rinse until thawed then add to the quinoa.

Add the remaining ingredients to the bowl and mix well.

Refrigerate for at least 3 hours prior to serving.

The longer grain salads marinate in their dressings the better the taste.