By now, most everyone knows about the virtues of quinoa: a seed known to the Incas as “the mother of all grains,” it’s high in muscle-building protein and hunger-quashing fiber. And containing all essential amino acids, including lysine and isoleucine, it’s a smart addition to vegetarian and non-vegetarian diets alike. Vitamin E, which plays a role in keeping inflammation at bay, as well as calcium, the phytonutrient betacyanin and antioxidants ferulic and coumaric acids, quercetin and kaempferol round out its nutritional profile. It’s even been recognized by the UN as a potential key player in worldwide nutrition: it has named 2013 the “International Year of Quinoa,” calling for foodies and non-foodies alike to “focus world attention on the role that quinoa biodiversity can play, owing to the the nutritional value of quinoa, in providing food security and nutrition in the eradication of poverty.”
On its own, quinoa has a nutty taste and chewy texture — but it can be somewhat boring. But dressing it up with vegetables, herbs, spices and dressings makes it not only tasty and filling, but a satisfying and complete meal. These ten recipes have different flavor profiles; but they have in common clean, whole ingredients offering plenty of nutrients. To add more bulk to your meal, double the vegetables in the recipe.
Quinoa Salad with Kale, Grapefruit and Mint
Half a bunch of kale, rinsed and finely chopped
2 tablespoons olive oil
1 cup quinoa
2 cups water or vegetable stock
1 package mint, finely chopped (about ½ cup packed)
¼ cup toasted coconut
Salt and pepper
Cook quinoa: bring to a boil with two cups water or vegetable stock; cover and simmer for 15 minutes.
Massage kale with olive oil; let sit.
Add quinoa, chopped mint, grapefruit segments and their juice, and toasted coconut; toss. Add salt and pepper to taste.