Quinoa (pronounced keen-wah) is a versatile food that many Americans are beginning to embrace as part of a healthy diet. This superfood originated in the South American Andes and has been around for thousands of years. The ancient Incas saw it as sacred, and fed it to their armies for nutrition. In recent times, quinoa has grown in popularity and can now be found in most American grocery stores. But what exactly is it?

Some people assume quinoa is a pasta or grain, since it is often found in the same grocery aisle as foods like spaghetti or rice. Though it comes from an ancient grain crop, the part that is eaten is actually a nutrient-rich seed. Quinoa may be categorized as a pseudocereal, as it is a non-grass plant with edible seeds that can be used in the same way as cereal.

Quinoa contains all of the essential amino acids, which makes it a complete protein. It is full of vital nutrients, including magnesium, iron, fiber and the all-important B-vitamins.

Although its pronunciation may be confusing, people love quinoa because it’s delicious, inexpensive, and easy to prepare. Quinoa makes an excellent side dish and is consumable for people on gluten-free diets. It is also considered a healthy option for those on a diabetic diet, as it can help regulate blood glucose, blood pressure, and cholesterol. Quinoa can be served cold or hot and makes a suitable dish for breakfast, lunch, or dinner

Enjoy this easy quinoa recipe!

Quinoa with Onion, Sweet Potatoes & Kale

Serving size: 4

Preparation time: 30 minutes

Calories per serving: 321

Ingredients:

1 cup quinoa

2 Tablespoons olive oil

1 small yellow onion, peeled & diced

1 cup of sweet potatoes, peeled & cubed

1 cup kale leaves, washed, torn into 1” pieces

¾ cup low salt chicken broth, or vegetable broth

½ teaspoon kosher salt

¼ teaspoon cracked black pepper

4 Tablespoons grated Parmesan cheese

Directions: Put the quinoa and 2 cups of water in a small saucepan and bring to a boil. Immediately reduce heat and simmer, covered, until the water is absorbed, about 12 to 15 minutes. Meanwhile, add the oil to a sauté pan and turn heat to medium. When oil is hot, add the diced onion and cook for 3 to 5 mins until opaque. Then add the sweet potatoes, stirring occasionally, and cook until golden, about 6 to 9 minutes more. Add the torn kale, broth, and salt and pepper. Cook and toss occasionally until vegetables are tender, about another 10 mins. Serve the sautéed vegetables over the quinoa and sprinkle with parmesan cheese.

Did you know that quinoa comes in different colors? The color of the seeds varies depending upon where they are grown. The most popular quinoa is white, also called ivory, and it is milder in flavor than colorful varieties such as red and black.