The Case for Quinoa

Quinoa is one of my favorite foods!

Quinoa (pronounced KEEN-wah) is a grain that comes from the Chenopodium plant native to the Andes Mountains of South America. There are three varieties of quinoa, white or sweet quinoa, red quinoa which is a fruity variety, and the regal-looking black quinoa. Its unique texture provides a crunchy outer spiral with a soft and springy inside kernel.

This grain has origins dating over five thousand years to the ancient Inca civilization of South America and was rediscovered and recovered after almost extinction.


Quinoa boasts an almost perfect balance of all nine essential amino acids and is considered a complete protein. The National Academy of Sciences calls it “one of the best sources of protein in the vegetable kingdom” and the United Nations classifes it as a “super crop”. Higher in protein and unsaturated fats, and lower in carbohydrates than most grains, quinoa provides an abundance of manganese, calcium, fiber, iron, and magnesium, as well as vitamins B an E. It is also gluten-free.

Quinoa’s light and fluffy texture with high protein content make it easy to digest and an ideal choice for vegetarians or weight loss patients. It is easy to prepare and versatile; it can be served as a side dish, in soups, in salads, as a pilaf, even as a nutritious breakfast cereal similar to oatmeal. Substitute quinoa for rice, pasta or hot cereal to create healthy and appealing recipe alternatives.

Nutrition Facts: ¼ cup dry (makes ½ cup cooked): Calories 159; Fat 3 g; Saturated Fat 0 g; Trans Fat 0 g; Cholesterol 0 mg; Sodium 2 mg; Carbohydrates 29 g; Fiber 5 g; Sugar 3 g; Protein 5 g.

Basic Cooking Instructions: Place 1 cup of quinoa and 2 cups of water in a 1 ½ quart saucepan and bring to a boil. Reduce to simmer, cover and cook until all water is absorbed (about 15 minutes).

To prepare in a rice cooker, treat quinoa just like rice. Add two parts water to one part quinoa, stir, cover and when the cooker shuts off, the quinoa is done.

For additional flavor, substitute chicken broth or vegetable stock for the water. Also experiment with vegetable juice or fruit juice as the cooking liquid.


NOTE: Make sure you purchase the pre-washed quinoa. Or, if you don't, then you need to rinse the quinoa before cooking.

You can find it at Central Market or Whole Foods.


Cashew Shrimp Fried Quinoa (like Fried Rice)By Chef John L. O’Neil



1 cup frozen veggies (peas, carrots, and corn)
½ cup chopped onion
½ cup chopped zucchini
3 tablespoons olive oil or canola oil, divided into 1 tablespoon at a time
1 tsp sesame oil
1 cup uncooked shrimp (deveined with no tails)
2 tablespoons teriyaki glaze
3 tablespoons soy sauce
2 eggs
2 cups prepared quinoa (refrigerated left-over quinoa works best) (can use white or red quinoa or a mixture looks pretty)
½ cup cashews, roughly chopped
1 small can pineapple chunks, drained

In nonstick pot, heat 1 tablespoon of oil on high heat. Add onions first and cook for 2 minutes. Add sesame oil, zucchini and frozen veggies and cook for another 30 seconds to a minute. Remove from pot and put aside in a bowl and cover to keep warm. Rinse out pot and dry. Return pot to stove and heat on high. Add 1 tablespoon oil and shrimp to pot and stir fry. When shrimp are almost pink, add teriyaki and soy sauce and finish cooking. Shrimp should cook in no more than 3 minutes. Put shrimp and sauce on top of veggies and cover. Rinse pot and return to high heat. Put 1 tablespoon oil in pot and heat until very hot. Add 2 eggs into oil and scramble in oil. Stir for 10 seconds to quick scramble/fry. Add quinoa and lightly stir, then stir in veggie/shrimp mixture. Add cashews and pineapple and stir until mixed together and warm. Serve on large platter.

Quinoa: Make quinoa in rice cooker by placing two cups of pre-washed, ready-to-cook quinoa, a dash of salt, and one 32 oz. box of chicken broth in rice cooker and turn on. When rice cooker clicks to “warm” setting, the quinoa is done.

NOTE: Huli-Huli Sauce from Hawaii can be used as a substitute for the teriyaki and soy sauce in the same amounts.

Hot Quinoa Breakfast CerealBy Chef John L. O’Neil

¼ cup dry quinoa
½ cup water
¼ cup fat-free condensed milk
1 tablespoon Smart Balance butter
2 tablespoons Splenda Brown Sugar
Dash of cinnamon

Boil water in saucepan. Add quinoa when boiling, turn heat down to medium and simmer until water is absorbed. Add milk, butter, Splenda and cinnamon and heat, stirring frequently for about 5 minutes until thickened. Pour into bowl and sprinkle your choice of toppings such as raisins, dried cranberries, nuts, or sunflower seeds.