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delicious, and easy to digest, quinoa (keen-wa) is a small disk shaped
seed which in size, shape, and color, looks a lot like a sesame seed.
These small, flat seeds are encircled by the germ which pulls away
slightly when cooked, forming a delicate ring. Ivory colored and almost
translucent, quinoa is attractive
Joseph A. Garcia, Ventura County Star Food Styling: Mary K. Benson
Tableware: Sur La Table)
considered very light for a carbohydrate. Though not a true cereal
grain, quinoa takes it’s culinary classification among grains like
amaranth and buckwheat. Before cooking, quinoa must be rinsed several
times using a wire mesh colander to remove the saponin, a bitter,
resin-like substance that is thought to be a natural insect repellent.
Originally cultivated by the Incas
in the Andes since 3,000 B.C, this versatile grain is highly nutritious.
Quinoa is high in protein, calcium, and iron, and, like soybeans,
quinoa is exceptionally high in lysine, an amino acid that is not
plentiful among vegetables. This versatile grain is a good source
of phosphorous, calcium, iron, vitamin E, and several of the B vitamins.
In addition to all this, quinoa tastes terrific!
Quinoa Pilaf is quick to the table
and oh so easy. This “Super Grain” is paired with zesty veggie pepperoni
and hickory baked tofu. Vegetarian pepperoni is as authentic in taste
and texture as it is in appearance, and the tofu called for in this
dish, adds flavor and texture to this tasty dish. The quinoa is cooked
separately, added to the saute and finished with a touch of vermouth
and hot broth. If you prefer you may use additional broth or apple
cider in place of the vermouth.
*with permission from More
Soy Cooking, John Wiley & Sons, Inc., © Marie Oser, 2000
- 1 cup quinoa, rinsed
- 2 cups water
- 2 teaspoons olive oil
- 1/4 teaspoon crushed red pepper
- 4 cloves garlic, minced
- 1/3 cup sliced scallions
- 1 stalk celery, chopped
- 1/3 cup diced vegetarian pepperoni
- 1 (6 ounce) pkg. hickory baked tofu,
sliced on the bias*
- 1/3 cup dry vermouth
- 1/3 cup vegetarian chicken broth,
- 1 cup frozen peas, thawed
- 1 teaspoon dried thyme
Using a wire mesh strainer, rinse
the quinoa several times (until water runs clear) before placing
in a medium saucepan with cold water. Bring to a boil, stir and
then reduce heat to low and cook, covered for 15 minutes, or until
liquid is absorbed. Over medium high heat, warm the olive oil and
crushed pepper in a 10” frying pan, 1 minute. Add garlic, scallions,
and chopped celery, saute for 3 minutes.and add the pepperoni and
tofu. Cook 5 minutes, stirring frequently. Add the vermouth and
cook the mixture 3 minutes. Reduce heat to low, and add cooked quinoa,
broth, peas, and thyme. Simmer 5 minutes, stirring occasionally.
*When slicing tofu on the bias, lay the knife almost flat against
the surface of baked tofu and slice outward.
Nutrition Analysis: per 1 cup
Protein 14g, Carbohydrate 26g, Fiber 3g, Fat 4g, Cholesterol 0 mg,
Calcium 53 mg Sodium 320mg
from Protein: 29%, from Carbohydrate 54%, from Fat: 17%
Traditional Quinoa Pilaf
Nutrition Analysis: per 1 cup
Protein 14g, Carbohydrate 22g, Fiber 1g, Fat 21 g, Cholesterol 56.
mg, Calcium 47mg Sodium 455mg
from Protein: 17%, from Carbohydrate: 27%, from Fat: 57%
Ingredients of Note
Baked Tofu - A delicious form of precooked and ready to eat
tofu that can be sliced and added to salads and sandwiches right from
the package. Available in three varieties: Savory Baked Tofu, Five
Spice Baked Tofu, and Hickory Baked Tofu each having a flavor described
as reminiscent of smoked duck. These versatile ingredients serve as
quick high protein additions to many dishes and are available at health
food stores nationwide.
Vegetarian Pepperoni - The rich and satisfying taste of hearty
pepperoni without the guilt. Vegi-Deli pepperoni is made from wheat
gluten and available in several styles, such as spicy, etc. Yves Veggie
Pizza Pepperoni is made from a combination of soy and wheat gluten.
Both are low in fat cholesterol free, and available at health food
stores, and some supermarkets.
Vegetarian Chicken Broth - Powdered vegetarian broth in both
chicken and beef flavor is widely available at health food stores.