Food A nutritious ancient seed that was once a staple of the Incas is making its way into our food.
A nutritious ancient seed that was once a staple of the Incas is making its way into dishes ranging from salads to puddings.
Quinoa is a seed that’s become hugely popular in recent times. It’s healthy, too, as it contains about 15% protein – very high for a plant source – making it an excellent food for those who want to eat less meat and fish. Thousands of years ago, quinoa was a staple of the Incas, who cultivated it high in the Andes. It was one of the only crops that thrived in the extreme altitudes where they lived, but when the Spaniards conquered the region and forced wheat and barley crops on the Incas, it was almost banished.
Fortunately, this century has seen a big revival, and quinoa is now grown commercially in more than 50 countries, including New Zealand (see box, page 42). There are unhappy tales of farmers being so involved in commerce that they’ve sold their entire crop, leaving little for their families, so it’s good to choose quinoa that has Fair Trade or similar ethical accreditation.
I use organic white quinoa as the base for a single-dish meal, flavouring it well during cooking, then adding more flavour with herbs, vegetables and a small portion of meat or fish, always ensuring it is served moist.
Quinoa is also great in a salad, and can be used as a breakfast cereal or in baked puddings, bars and cakes. In the following recipes, I used Ceres white organic quinoa in the chicken recipe and Kiwi Quinoa for the spinach bowl. Both are called white quinoa, but they are different colours.
ROAST CHICKEN AND LEMON QUINOA
1 cup quinoa
2 cups chicken stock
4 chicken leg portions (thighs and
drumsticks) small bunch fresh dill salt and freshly ground pepper 4 tbsp extra virgin olive oil 4 courgettes
2 lemons
Place the quinoa in a fine-mesh sieve and rinse thoroughly under cold water while gently rubbing the seeds together with your fingers to help remove the saponins. Saponins are a natural insect repellent that protects the seeds, but they can result in a slightly bitter taste if not removed.
Pour the stock into a heavy saucepan, add the washed quinoa, then bring to a boil. Reduce the heat to a simmer, cover with a lid, then simmer for 15-20 minutes or until the little “tails” appear on the quinoa.
Remove the lid, lift the pan off the heat, then let it sit until all the liquid is absorbed. Fluff up the quinoa lightly with a fork, then leave aside.
Meanwhile, preheat the oven to 190°C.
With a sharp knife, cut each chicken leg in half through the joint. Rinse under cold water, then wipe dry and place in a bowl. Finely chop about 2 tablespoons of the dill, then mix with salt and pepper and 1 tablespoon of the oil in a small bowl. Pour the mixture over the chicken, then cover and marinate for at least an hour.
Tip the chicken and marinade into a large oven dish. Bake it in the oven until the skin starts to crisp and the chicken is cooked.
Meanwhile, slice the courgettes and lemons as thinly as possible. (I use a Japanese mandolin.) After the chicken has been cooking for 15 minutes, toss the courgette and lemon slices in the remaining 3 tablespoons of oil, then spread them evenly in the roasting pan, adding a sprinkling of salt. Toss them once during cooking. If thinly cut, they should be done in about 10 minutes. To check that the chicken is cooked, pierce the thickest part with a sharp knife and observe the colour of the juices. If they’re still pink, cook the chicken for an extra 5-10 minutes.
To serve, divide the warm quinoa between 4 plates, then top each with chicken pieces and a good helping
of courgette and lemon. Add extra chopped dill, then drizzle the pan juices over everything.
Serves 4.
Wine match: a dry gewürztraminer.
EGG, SPINACH AND OLIVES QUINOA BOWL
¾ cup quinoa
1½ cups water
2 cups finely sliced spinach
½ cup pitted baby olives, drained
(I use Salvagno) 4 tbsp chopped parsley
2 eggs salt and freshly ground pepper juice of ½ lemon a handful of cherry tomatoes, halved parsley sprigs for garnish