Podcast 86: Quinoa Karma, and 3 Yummy Recipes

by The Meal Makeover Moms on December 23rd, 2009

Once called “the gold of the Incas” and believed to increase the stamina of their warriors, quinoa (keen-wah) is an ancient “grain” fairly new to the U.S. market. Quinoa is ideal for vegans and vegetarians (or omnivores like us) because it’s a complete protein — it contains all 9 essential amino acids. It’s also a good source of fiber, magnesium (reduces heart disease risk and helps ward off migraines), manganese (good for bone health), and iron. Quinoa is gluten free, so if you’re following a gluten-free diet, this is the food for you!

Interestingly, quinoa is often referred to as a “grain,” but it’s actually the seed of a plant related to beets, chard, and spinach. When cooked, the seeds expand to three to four times their original size, become translucent, and the white germ partially detaches itself — it looks like a white-spiraled pig’s tail! When fully cooked, quinoa becomes fluffy and a bit crunchy.

In the spirit of full disclosure, we don’t have a lot of experience cooking with quinoa which is why we we posted a plea on our Facebook page asking fans for their favorite quinoa recipes and ideas — and boy, did they come flooding in. Teresa S. suggested we try a recipe for Lemony Quinoa with Butternut Squash from Fat Free Vegan (which we ended up trying and then tweaking … see recipe below), Katie C. serves her family a “make-your-own grain salad” meal by laying out bowls filled with cooked quinoa, beans, veggies, cheese, and balsamic vinaigrette, and Leora T. told us she likes quinoa when topped with flaked cooked salmon, lime juice, cilantro, fresh peas, and toasted pine nuts. All that inspiration led to three family-friendly quinoa recipes and episode 86 of Cooking with the Moms!

Crunchy Quinoa with Almonds & Apricots

Makes 6 Side Dish Servings (or 4 Main Dish)

We got the idea for this simple side dish from Debra Stark’s recipe for Quinoa with Pine Nuts and Apricots. Debra is a cookbook author and owner of Debra’s Natural Gourmet in Concord, MA.

  • 1 cup quinoa (cooked with all-natural vegetable broth as suggested on package *)
  • ½ cup diced red bell pepper (cut into ¼-inch dice)
  • 1/3 cup toasted sliced almonds
  • 1/3 cup dried apricots, coarsely chopped (7 to 8 apricots)
  • 2 tablespoons thinly sliced scallions, optional
  • ½ teaspoon kosher salt
  • ½ to 1 teaspoon ground cumin
  • ¼ teaspoon ground coriander
  • 1 ½ tablespoons fresh lemon juice
  • 1 tablespoon extra virgin olive oil
  • 1 tablespoon honey
  • Freshly ground black pepper

* The amount of broth needed will depend on your quinoa product. Read package directions for the suggested amount of liquid (it may range from 1 ¼ cups to the more likely 2 cups liquid per 1 cup quinoa). The cooking time may also vary depending on the brand you select. As a rule of thumb, the suggested time will range from 10 to 15 minutes with an instruction to let stand 5 to 10 minutes until the quinoa fully absorbs all the liquid. When fully cooked, the quinoa will “sprout.”

1. Place quinoa in a fine-mesh strainer and rinse very well several times in cold water. Drain well and set aside.

2. In a medium saucepan, bring the broth to a boil. Stir in quinoa, cover, and simmer until the liquid is absorbed, for the time suggested on the package. Turn off the heat and let quinoa remain in the covered saucepan until all the liquid is absorbed and the quinoa is fluffy, 5 to 10 minutes.

3. Transfer quinoa to a salad bowl and fluff slightly with a fork every few minutes until the grains cool.

4. Gently stir in the bell pepper, almonds, apricots, scallions as desired, salt, cumin, and coriander until well combined. In a small bowl, whisk together the lemon juice, olive oil and honey. Stir into the quinoa mixture until the grains are well coated. Season with additional salt and pepper to taste.

Nutrition Information per Serving (total yield 3 ¼ cups): 200 calories, 7g fat (0.5g saturated), 210mg sodium, 30g carbohydrates, 3g fiber, 6g protein, 15% vitamin A, 30% vitamin C, 15% iron

Print Recipe

Quinoa contains a natural, bitter coating called saponin. In nature, saponins come in handy because birds hate the taste, so the plant needs minimal protection. Lucky for us, most quinoa sold commercially has been processed to remove the soapy coating, but it’s still a good idea to wash it really well by placing the tiny seeds in a fine-meshed strainer and running under cold water while gently rubbing the seeds together with your fingers.

Lemony Red Quinoa with Butternut Squash

Makes 6 Side Dish Servings (or 4 Main Dish)

This recipe was adapted from Lemony Quinoa with Butternut Squash from FatFree Vegan Kitchen.

  • 12 ounces butternut squash, peeled and cut into ½-inch cubes (about 2 ½ cups)
  • 1 cup red quinoa (cooked with all-natural vegetable broth as suggested on package *)
  • 1 tablespoon extra virgin olive oil, divided
  • 1/4 cup chopped shallots
  • 2 cloves garlic, minced
  • ½ teaspoon chopped fresh thyme
  • 1 tablespoon fresh lemon juice
  • 1 teaspoon lemon zest
  • Kosher salt and freshly ground black pepper
  • ¼ cup lightly toasted pine nuts

* The amount of broth needed will depend on your quinoa product. Read package directions for the suggested amount of liquid (it may range from 1 ¼ cups to the more likely 2 cups liquid per 1 cup quinoa). The cooking time may also vary depending on the brand you select. As a rule of thumb, the suggested time will range from 10 to 15 minutes with an instruction to let stand 5 to 10 minutes until the quinoa fully absorbs all the liquid. When fully cooked, the quinoa will “sprout.” If you can’t find red quinoa for this recipe, just use the regular beige variety.

1. Preheat oven to 400°F. In a bowl, toss the squash with ½ tablespoon olive oil. Place on a baking sheet, sprinkle with salt and pepper, and bake until fork tender, 20 to 25 minutes. Stir halfway through.

2. Place quinoa in a fine-mesh strainer and rinse very well several times in cold water. Drain well and set aside.

3. Heat the remaining oil in a medium saucepan over medium heat. Add the shallots and garlic and cook, stirring frequently, until shallots soften slightly, about 5 minutes. Adjust the heat to low if the garlic starts to brown.

4. Add the vegetable broth and the thyme and bring to a boil. Stir in quinoa, cover, and simmer until the liquid is absorbed, for the time suggested on the package. Turn off the heat and let quinoa remain in the covered saucepan until all the liquid is absorbed and the quinoa is fluffy, 5 to 10 minutes.

5. Transfer the quinoa to a large bowl. Gently stir in the cooked squash, lemon juice and lemon zest. Season to taste with salt and pepper. Serve with the toasted pine nuts on the side.

Nutrition Information per Serving (total yield 3 ¼ cups): 200 calories, 8g fat (0.5g saturated), 105mg sodium, 28g carbohydrates, 3g fiber, 6g protein, 110% vitamin A, 15% vitamin C, 15% iron

Print Recipe

Last but not least, we received an email from Rose T. of Santa Barbara, CA suggesting we try this Roasted Quinoa with Potatoes and Cheese. It turned out to be super yummy.  In fact, all four of our kids really liked the dish, though Liz’s 14-year old son, Josh, said it would have been better without the red bell pepper. Humph!!

Roasted Quinoa with Potatoes and Cheese

Makes 4 to 6 Servings (Adapted from Mark Bittman’s book, How to Cook Everything Vegetarian)

  • 1 pound Yukon Gold potatoes, peeled if you like, and cut lengthwise into wedges
  • 3 to 4 cloves garlic, peeled
  • Salt
  • ¾ cup quinoa
  • Freshly ground black pepper
  • 2 tablespoons extra virgin olive oil
  • ¼ cup scallion, sliced
  • 1 small red bell pepper, cored, seeded, and chopped (about 1 cup)
  • Hot red pepper flakes or cayenne to taste
  • 4 ounces reduced-fat shredded Cheddar cheese (1 cup)
  • ¼ cup minced parsley for garnish

1. Preheat the oven to 400°F . Grease an 8 x 10 inch (or 9 x 9 inch) roasting pan with nonstick cooking spray.

2. Put the potato wedges and garlic into a large pot with water to cover, salt it, and turn the heat to high. When the water begins to boil, stir in the quinoa. Adjust the heat so that the water boils assertively and cook, stirring once or twice, for about 5 minutes.

3. Drain the quinoa, garlic, and potatoes in a strainer, but leave them fairly wet. Spread them into the prepared pan, sprinkle with salt and pepper, drizzle with the olive oil, and gently toss with a spatula. Spread them out again. Roast, undisturbed, for 15 minutes. Gently toss again, scraping up any browned bits from the bottom of the pan, and return the pan to the oven for another 10 minutes or so, until the potatoes are tender on the inside and golden on the outside.

4. Add the scallion, bell pepper, and red pepper flakes and toss everything one last time. Taste and adjust the seasoning, keeping in mind that the cheese will add some saltiness. Spread the cheese over all and return to the oven for another 5-8 minutes, until the cheese is melted and bubbling. Sprinkle with parsley and serve.

Print Recipe

Feel free to share additional quinoa ideas by posting a comment to the blog.


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15 Comments | Filed Under Dinner, Grains, Lunch, Podcast, Vegetarian 

15 Responses to “Podcast 86: Quinoa Karma, and 3 Yummy Recipes”

  1. Kristi Rimkus on December 24th, 2009

    Great blog post. Ever since I discovered quinoa, I use it more often than brown rice. I love the texture and flavor. It’s so flexible, hot or cold in salads. Merry Christmas!

  2. Leora on December 24th, 2009

    I can’t wait to try these recipes!

    Because I have celiac disease healthy grains like quinoa are really good for me. My celiac dietician says I should be eating quinoa, amaranth, millet or teff every day because they are high in protein and B vitamins (buckwheat is good too but I don’t like it). People with celiac often don’t get enough B vitamins because we can’t eat wheat products that are enriched with B vitamins.

    Do the Moms or any blog readers have any recipes for Teff, Amarenth or Millet?

    Leora

  3. Karine on December 27th, 2009

    These are great ways to enjoy quinoa! Thanks for sharing :)

  4. momgateway on December 29th, 2009

    I just recently discovered quinoa so I’m very happy you posted these appetiizing recipes. Can’t wait to try the Crunchy Quinoa with Almonds and Apricots!

  5. Liz on December 29th, 2009

    Yummmmmmy! I made the apricot quinoa tonight and I added grilled chicken and some chopped up baby spinach and it was great! I am so glad I know to rinse the quinoa now. I always thought the taste was a little earthy before. This was easy, pretty and good for you.
    Thanks MM MOMS

  6. The Meal Makeover Moms on December 31st, 2009

    We’re glad you like these quinoa recipes. We are converts! Janice in particular had issues with the taste of quinoa but she has seen the light! Leora, we have not cooked much with teff, amarenth or millet, but that’s part of our New Year’s Resolution. Stay tuned… we welcome any suggestions or recipes.
    Liz, the addition of chicken and chopped spinach sounds yummy! Keep on cooking!

  7. C.A. on January 2nd, 2010

    I love the MMMoms and really love seeing vegan recipes on here. You do have an audience who appreciates them! Thanks for your hard work!

  8. dnewell on January 3rd, 2010

    I made Roasted Quinoa with Potatoes and Cheese last night, it was great and so holiday-pretty with the red peppers and green onions.
    here’s to more great recipes in the new year!

  9. Kristin Burns on January 4th, 2010

    Hi Liz & Janice! I listened to Quinoa Karma today (cute title!) and am really excited to try the recipes. I have been craving potatoes lately, so I think I will start with that one. Need to get to the store for the Yukon Golds (I have only russets on hand) and a red pepper. I DO have parsley. ;o) I’ll keep you posted. -Kristin

  10. The Meal Makeover Moms on January 4th, 2010

    Thanks C.A. – we’ll keep up the vegetarian recipes. Stay tuned for our January 13th podcast on vegetarian delights!
    D, we’re glad you loved the potato quinoa recipe. Kristin, we’re confident you’ll love this recipe as well but let us know for sure! It would probaly work with russet potatoes if you want to give it a try.

  11. Carmen on January 11th, 2010

    I tried the quinoa salad yesterday and just wanted to tell you my makeover
    of the recipe. I have a tree nut allergy so instead of almonds I
    substituted chopped carrots and pumpkin seeds. The salad was delicious and
    my four year old ate three bowls at lunch and one bowl at supper; he just
    gobbled it up. I am going to try and adapt it again and make it asian
    because I love asian food and I am eating less meat these days.
    Anyway you ladies are great, I ordered your cookbook last week, can’t wait
    until it gets here!

  12. The Meal Makeover Moms on January 11th, 2010

    Hi Carmen- what a great way to tweak our recipe to meet your family’s needs. We haven’t cooked with pumpkin seeds very much but maybe it’s time! Thanks.

  13. LeighAnn on January 12th, 2010

    The Crunchy Quinoa is now my FAVORITE salad. It tastes like something you’d pay a ton for at a small gormet deli! We’ve been eating quinoa for about a year and love to try new recipes. Thanks for the great podcast & blog!

    ps. My boys love your banana chocolate chip muffins. They insist I make them every week.

  14. Podcast 91: Rancho La Puerta Adventure | Meal Makeover Moms' Kitchen on February 10th, 2010

    [...] Arugula Salad with Grapefruit, Avocado & Goat Cheese > Braised Kale & Cranberries > Lemony Red Quinoa with Butternut Squash > Grilled Salmon with Avocado Cilantro Sauce > Almond Agave [...]

  15. Jennifer on February 22nd, 2010

    Love love love the crunchy quinoa salad, and so did my kids–I used to make a salad nearly identical to this with couscous. . .but now, I’m a convert! Plus, a bonus: the bulk section at my local grocery carries quinoa for much less per pound than the packaged quinoa!!

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