Thursday, October 23, 2008

Vegan MOFO Day 23 - Quinoa

I like featuring a interesting ingredients for my MOFO entries.
Quinoa is fun and nutritious. I found this little nutritional blurb at this site. So next time you get those pesky "How will you get all of your nutrients?" song and dance, you have more great information to pass on.

The quinoa seed is high in protein, calcium and iron, a relatively good source of vitamin E and several of the B vitamins. It contains an almost perfect balance of all eight essential amino acids needed for tissue development in humans. It is exceptionally high in lysine, cystine and methionine-amino acids typically low in other grains. It is a good complement for legumes, which are often low in methionine and cystine. The protein in quinoa is considered to be a complete protein due to the presence of all 8 essential amino acids. Some types of wheat come close to matching quinoa's protein content, but grains such as barley, corn, and rice generally have less than half the protein of quinoa. Quinoa is 12% to 18% protein and four ounces a day, about 1/2-cup, will provide a childs protein needs for one day. The 6-7% fat of quinoa is relatively high when compared to other grains, but it boasts a low sodium content and also provides valuable starch and fiber.

Quinoa also contains albumen, a protein that is found in egg whites, blood serum, and many plant and animal tissues. The seeds are gluten-free which makes this a nutritious and flavorful alternative grain for those with gluten sensitivity. Quinoa would be a worthy addition to anyone's diet, supplying variety as well as good nutrition. The seed is also excellent feed for birds and poultry and the plant itself is good forage for cattle.

Quinoa is so versatile. It can be used as a breakfast food with dried fruits and almond milk. Vegetarian times had an interesting breakfast recipe a few months ago. It can be used in hot and cold dishes. It is wonderful in side dishes, entrees, and sometimes even desert. It cooks quite a bit faster than rice, so it is a great ingredient to use for quick weeknight dinners. I can't believe I can't find a picture of one of one of the earliest Vegan with a Vengence recipes..Black Bean Quinoa Stuffed peppers. It has been a long time since I've made it. But it brings back fond memories of how it made me vall in love with VwaV.

This is one of my favorite quinoa dishes from VCON. The Black Bean Mango Quinoa Salad.

Chocolate Almond Cherry Cous Cous Cake - this was a recipe I submitted for a contest held by Robin Robertson a few months ago.


  1. I LOVED reading that. I've still yet to try Quinoa - I've never seen it on sale over here - not even in the health food shop.
    Gonna have to get me some from somewhere though - 'cos with all those nutritional values - that's some mighty power punching grain there!

  2. mmm.. I just discovered Quinoa and I'm loving it! I had no idea you could make couscous cake?! That looks amazing!

  3. So I just finished reading that link... I had no idea you could do ALL that with Quinoa... Thanks!

  4. I'm glad you're enjoying quinoa. Look for quinoa flakes. They are nice to bake with, like oats. Your cake is just beautiful!