Welcome to my third post in the [amazon_link id="1408812126" target="_blank" ]Veg: River Cottage Everyday[/amazon_link] series celebrating the launch of Hugh Fearnley-Whittingstall's new book, River Cottage Veg Everyday. The first two recipes I tried were Mushroom Risoniotto and Lettuce and Spring Onion Tart, and today it's Quinoa with Zucchini and Onions.
While I've used Quinoa Flakes in a number of recipes in the past, I hadn't actually cooked with Quinoa before. So when I came across a recipe for Quinoa, Zucchini and Onion in River Cottage Veg Everyday I knew I had to give it a try.
I'm sure you've all heard about Quinoa and what a wonderful superfood it is as it's use seems to become more and more widespread these days. Even so, I thought I would share a few facts about Quinoa that you might not be aware of.
10 Facts About Quinoa
1. It's not a grain
While Quinoa is often referred to as a grain, it is in fact a seed. Botanically it's related to spinach, beetroot and chard, and like it's relatives, in addition to the edible seed, the leaves can be eaten as well. Quinoa grows on stalks (as you can see in the image above) of between three to nine feet tall. The large seed heads can vary in colour, from red, purple and orange to green, black or yellow. Having said that, I've only ever seen white and black varieties for sale here in Australia.
2. Quinoa origins
Quinoa is believed to have originated from the Peruvian Andes and has been cultivated for over 5,000 years by local cultures. Most notable of which was the Incan's, who referred to it as the "mother of all grains".
3. Quinoa was almost wiped out by Spanish conquerors
The Incan's had always treated Quinoa as a sacred grain, and as a result almost all of their ceremonies involved the use of Quinoa. When the Spanish set out to conquer the Incan empire in 1532 they destroyed the crops in order to undermine it. The conquerors then also made it illegal to grow Quinoa. As a result, only small crops of Quinoa at high altitudes survived, and Quinoa was all but forgotten about until it's rediscovery in the 1970's.
4. It's considered a super crop
With just 500 grams of seeds a full acre of the crop can be planted which will produce between 1.2 to 2 tonnes of new seeds. Since quinoa is also drought resistant, and grows well on poor soils, without irrigation or fertiliser, it has been designated as a "super crop" by the United Nations, for its potential to help feed the hungry poor of the world.
5. It has a funny name
Not sure how to pronounce Quinoa? It is pronounced "keen-wah".
6. It's nutritionally rich
One cup of cooked quinoa contains 222 calories and provides the following nutrients:
8.2 g protein
40 g carbohydrate
31 mg calcium
2 mg Zinc
2.75 mg Iron
120 mg magnesium
5.2 grams dietary fiber
Given it's protein and iron content it's especially good for vegetarians and vegans.
7. Quinoa is gluten free
If you are on a gluten free diet it's worth trying Quinoa. It's also easy to digest.
8. Unwashed Quinoa can taste bitter
Quinoa is coated in a natural compound called saponins (a soap like substance). This compound help protect it while it is growing and ensures the seed is not eaten by birds, as saponin produces a bitter taste. As a result Quinoa needs to be washed before being eaten. While most commercially sold Quinoa is pre-washed, it's worthwhile rinsing Quinoa before cooking just to make sure it contains no saponins.
In South America, the saponin coating on Quinoa is used as a detergent to wash clothes and also as an antiseptic.
9. Quinoa can be cooked in a rice cooker
While most recipes tend to refer to stovetop cooking, Quinoa can in fact be cooked in a rice cooker, using the same water quantities and setting that you would use to cook rice. I haven't tried this method yet, but will the next time I make Quinoa.
10. Quinoa can be germinated to boost it's nutritional value
Germinating Quinoa activates natural enzymes and multiplies the vitamin content. Better yet, the germination period is short, requiring only 2 to 4 ours soaking in water to make it sprout. Germination makes Quinoa soft, making it great for use in salads.
The great thing about Hugh's recipe for Quinoa with Zucchini and Onions is that this dish can be served hot or cold. The other night I made this as a side dish, and the next day I enjoyed the leftovers for lunch (and probably will today too). In addition to it's versatility, this recipe is easy to prepare, involving cooking the Quinoa and frying the Zucchini and Onions and then combining it all together with some parsley, lemon juice and pine nuts. I didn't have pine nuts to hand, so I substituted toasted slivered almonds, which worked just as well.
So tell me, have you tried Quinoa?
If you've enjoyed the recipes in this series, and would like to try more, I have great news for you because I'm giving away a copy of River Cottage Veg Everyday thanks to Bloomsbury Publishing. If you would like to enter this great giveaway click here to submit your entry. Don't forget you can enter more than once to increase your chances of winning, and there are also daily entry options.
📖 Recipe
Ingredients
- 800 g of zucchini, cut into 5mm thick slices, courgettes
- a knob of butter
- 2 tablespoons of rapeseed or olive oil
- 3 in onions, peeled, cut half and then sliced thinly
- leaves a few sprigs of thyme, only
- 3 cloves garlic, finely chopped
- 200 g of quinoa
- a good handful of flat leaf parsley, roughly chopped
- a squeeze of lemon juice
- 50 g of pine nuts, lightly toasted
- sea salt and freshly ground pepper
Instructions
- Place a large frying pan over a medium heat, add the oil and butter and once the butter has melted add the zucchini, onions, thyme and salt and pepper. Cook for 20 to 25 minutes, stirring from time to time, until the zucchini and tender and starting to turn golden. Add the garlic and fry for another couple of minutes.
- While the zucchini and onions are cooking, rinse the quinoa in several changes of cold water and then place in a saucepan along with plenty of cold water and a pinch of salt. Bring to the boil and then reduce the heat and simmer for 12 minutes or until the quinoa is tender and the long white kernels are coming away from the seeds. Tip into a sieve and leave to drain and steam.
- Combine the quinoa and zucchini and onions and toss to mix well. Add the parsley, lemon juice, salt and pepper and stir well. Check the seasoning and adjust as necessary. Serve topped with toasted pine nuts.
[email protected] says
I love quinoa! It takes a bit of time to get used to, but the possibilities with it is endless! Lovely recipe! I like the styling of the photos, too.
delicieux says
Thank you so much Anh 🙂 It means so much coming from you 😀
Marina@cowboycountryvegetarian says
I discovered quinoa a few years ago, I live it but don't use in my cooking a lot. I forget about it and and up using more traditional grains/seeds.
Katie @ Epicurean Mom says
Wonderful recipe Jennifer!! Your pictures are beautiful and I love all the fun facts about quinoa! xxKatie
delicieux says
Thanks Katie 😀 You know I'm a nerd for food facts, and once I started researching facts on Quinoa I found it quite interesting.
Rosa says
A very informative post! This recipe is wonderful. I really have to try quinoa again (I wasn't blown away by it the first time I tasted it)...Cheers,Rosa
Kirsty says
I'm a big advocate of quinoa and you've certainly educated me on some very interesting facts about it - I can't believe it was only rediscovered in the 70's - this blows my mind! Although I love the taste, I'm still trying to get my friends on board, so this recipe will hopefully help. Thank you!
delicieux says
I'm glad you learned something new Kirsty. I couldn't believe that Quinoa was only rediscovered in the 70's either! It's amazing to think it was almost lost to the world as part of the Spanish conquest.
Phuoc'n Delicious says
I've recently purchased a pack of quinoa and I'm excited to start trying to cook with it. This looks great and easy to chop and change around. I'm also thinking roasted pumpkin and pinenuts (and maybe raisins). Thanks for sharing, the pictures are lovely
delicieux says
I think adding some raisins, or some form of sweetness would be a great idea. Even the sweetness of pumpkin or sweet potato would be great too.
Melissa says
I love cranberries in quinoa!
Claire @ Claire k Creations says
What I coincidence... I am reading this from the Peruvian Andes, had quinoa for dinner last night and saw it growing for the first time today. It was delicious and I'll definitely be trying this! Never knew you could cook it in the rice cooker.
delicieux says
How funny! Well, it must have been meant to be 🙂
Jaejaejae says
I have been meaning to try quinoa - I think this is the recipe to do it!I also really appreciated the ten facts about quinoa - very interesting.
delicieux says
I'm glad you found the facts interesting. 🙂
cc11 says
I am always wanting more quinoa recipes, and this one looks delish!
Lizzy (Good Things) says
I love the sound of this one, Jen, will bookmark this page for sure!
thelittleloaf says
I love informative posts like this - you know I'd never seen a quinoa plant growing before? You learn something new every day! As for the recipe, hooray for Hugh again 🙂 Another real winner.
delicieux says
I'd never seen a quinoa plant before either. I certainly learned a few things researching this post. 🙂
[email protected] says
This looks delicious. Quinoa certainly is useful and nutritious. This was a great choice and the pics are lovely
delicieux says
Thanks you so much Tania 😀
ST says
I love the taste of quinoa! But then I started hearing about / reading articles about how it's no longer affordable for traditional cultures where it has grown for years to eat it. Now I feel guilty when I eat it...http://www.independent.co.uk/life-style/food-and-drink/features/the-food-fad-thats-starving-bolivia-2248932.html
delicieux says
That is really quite sad 🙁 Thank you for sharing that article and enlightening me.
Sherrilee says
My husband's dr told him about quinoa. She told him to use it instead of rice or potatoes because he is diabetic. I cooked it last night for the first time. It was interesting. Not sure I "loved" the recipe. Thios one looks better. Anything with zucchini, onions and garlic has to be good, right? Thanks for the recipe!
delicieux says
You're welcome Sherrilee. I hope you enjoy it 🙂
Lorraine @ Not Quite Nigella says
We love quinoa here but I must admit that I didn't know a few of those quinoa facts! Thanks Jennifer!
erin @ yummy supper says
Jennifer,We eat quinoa often at our house, even for breakfast. Your facts were great. I never knew quinoa was a seed not a grain - no wonder it's so rich and flavorful. And the saponin fact was so interesting - I never knew that was why it's important to give it a rinse. Thanks for all the good info!-Erin
delicieux says
Hi Erin,I'm so glad you found all the facts interesting. It's certainly a wonderful seed that everyone should know about and consider adding to their diet. 😀
Carole says
Fascinating facts! I tried quinoa for the first time this year, and wasn't crazy about it, but will keep eating it because I'm trying to get away from eating meat. The high protein level makes it a great substitute. Definitely trying this recipe.
delicieux says
Thanks Carole, I am glad you enjoyed the facts 😀
Kiran @ KiranTarun.com says
Delicious photos -- I love quinoa! It's so healthy and versatile. Tasty recipe. My husband would thoroughly enjoy the onions 😀
Eija says
I will have to try this one. I actually picked up a packet last time I went shopping then put it back because I didn't know what to do with it. Thanks for the excellent recipes 🙂
delicieux says
You're welcome. 😀
kankana says
Such a fantastic and useful post!
delicieux says
Thank you so much Kankana. I'm so glad you enjoyed it. 😀
Diana says
I've tried the recipe. It was tasty!! even my partner said it was good, better than boring rice ^_^"I made it in rice cooker and I think I put too much water so it was abit mushy but edible. This is my first time using quinoa so I have no idea what to expect. Thank you for sharing this recipe looking forward for your other adventures.