It’s no secret that diets high in whole grains are healthy. One reason is because of their high fiber content, which can help reduce the risk of heart disease and diabetes. One of the shortcomings of whole grains, though, is their lack of protein.
But if you are looking for a food that can deliver the same heart-health benefits as cereal grasses such as wheat and barley and fulfill your protein requirements, search no further than quinoa.
The grain-like seed native to South America has been singled out by the Food and Agricultural Organization of the United Nations as a food with “high nutritive value” and impressive biodiversity that has an important role to play in the achievement of food security worldwide. In fact, the FAO has officially declared that the year 2013 be recognized as “The International Year of the Quinoa.”
Quinoa has become increasingly popular in the United States in recent years because of its interesting texture, great peanut-like flavor and nutritional superiority. It can be served alone as a side-dish or as part of a main entree, and its mild flavor makes it a great substitute for couscous, bulgur or rice in recipes.
Nutritionally quinoa provides all nine essential amino acids, making it a complete protein, is gluten-free and cholesterol-free whole grain, is kosher for Passover and is almost always organic. (One-third cup of cooked quinoa has 160 calories, 2.5 grams of fat, 3 grams of fiber and 6 grams of protein.)
Here’s a recipe for quinoa that I heard about the other day during an NPR interview with chef Jose Garces, a Philadelphia-based restaurateur, author of “The Latin Road Home” and son of Ecuadorean immigrants.
Crema de Quinoa de Zuleta
(Quinoa Chowder with Sweet Corn)
Vegetable oil, for frying
1 small russet potato, peeled and cut into matchsticks
2 tablespoons unsalted butter
1 tablespoon extra virgin olive oil
½ Spanish onion, finely chopped
2 tablespoons minced garlic (4 to 6 cloves)
1 tablespoon achiote paste
1½ cups quinoa (any color)
Kernels cut from 2 ears fresh white sweet corn or 1 cup thawed and drained frozen white corn kernels
5 cups vegetable stock
1 cup heavy cream
2 tablespoons minced fresh flat-leaf parsley
2 tablespoons minced fresh chives or cut into 1½ -inch strips
¼ pound smoked bacon, cut into strips, cooked until crisp, and drained
Sliced avocado, for serving
Line a baking sheet with parchment paper. Heat the vegetable oil to 375 degrees in a Dutch oven over medium heat, using a candy or deep-fry thermometer to monitor the temperature. Fry the potatoes in batches, turning in the oil until golden brown and very crispy on all sides, 1 to 2 minutes per batch. Use a slotted spoon to transfer the fried potatoes to the baking sheet to drain and cool.
Season to taste with salt. Heat the butter and olive oil in a stockpot over medium heat. Cook the onion and garlic, stirring occasionally, until translucent, about 10 minutes. Stir in the achiote paste and cook for another 5 minutes. Stir in the quinoa and corn and cook, stirring often, until the grain is lightly toasted, about 5 minutes. Add the stock and cream and bring to a boil. Decrease the heat to medium-low and simmer the chowder uncovered until the quinoa is very tender and the liquid is
reduced by one-quarter, about 45 minutes. To serve, fold in the parsley, chives, bacon, and fried potatoes. Season to taste with salt. Garnish with avocado.
Yield: Serves 4.