ingredient of the week: quinoa

here's a new feature on my blog! it's ingredient of the week, where i pick a nutritious ingredient that i love to cook with and get to tell you all about it's health benefits and even include some recipes. i'm super excited about this, and i'm sure you'll learn something!

so to kick us off is quinoa (pronounced keen-wah), the fruit of a broadleaf plant in the same family as spinach and beets, commonly used in the same way as rice or couscous. it's nutty, crunchy and creamy and is perfect for a vegetarian or vegan diet as it is a complete protein (due to the high amount of essential amino acids). quinoa is also gluten free and super easy to digest, so it's perfect for people with celiac disease or digestive problems.

 Chenopodium Quinoa

quinoa originates from south america, where it has been an important food for over 6,000 years. The Incas referred to quinoa as the "mother of all grains" and recognized its value in increasing the stamina of their warriors. as for nutritional benefits, it is a good source of dietary fiber and phosphorus, and is very high in magnesium and iron. quinoa isn't the most common ingredient, so if you can't find it in the legume section of your supermarket, ask an associate or make a trip to your local organic or health food store.

brand of quinoa i found

i found some quinoa at the organic foods store next to my hot yoga studio. it was about $6.00 and for the recipe below (enough for 4-5 servings) i used 1/5 of the bag. i'd say with all the health benefits, it's totally worth the trek! 

the recipe i am going to share with you is a quinoa pilaf with roasted zucchini. the first time i made this, my dad and i went down to our local veggie store and they had a recipe for quinoa pilaf on these little cards. i modified this one a bit from the original, you can add any spices you want, you don't really need the tofu and can add any veggies you like, really. this is what i came up with!

what you will need:
3/4 cup quinoa
1/2 an onion, chopped finely
1 tbsp olive oil
1 green and red pepper, diced
1/2 zucchini
3 garlic cloves, crushed
4 cups low-sodium broth
1/4 container of firm tofu
1/2 can of diced tomatoes
2 tbsp chili flakes
1 tsp paprika
1 tsp thyme
1 tsp oregano

step 1:
pre-heat oven to 400 degrees. heat oil in pan over medium heat. add onions and garlic, saute for 5 minutes or until soft. add in peppers and cook till soft.
step 2:
stir in quinoa, broth, tomatoes, tofu and spices and bring to a boil. cover, and simmer over low heat for 20 minutes or until soft. put zucchini in the oven for ~15 minutes depending on how thick you cut the slices. serve when both are ready!

delicious and nutritious dinner