When people say “quinoa”, what they are typically referring to is the seed of the quinoa plant. Quinoa is native to South America and was domesticated thousands of years ago. It is a seed, not a grain. It has gained fame because of its outstanding nutritional profile. It is rich in B vitamins and essential minerals. A serving of quinoa provides approximately as much protein and fiber as a serving of beans. Unlike beans and most plant-derived foods, it is a complete source of protein because it contains all nine essential amino acids. Its protein has a high biological value of 83, compared to eggs at 100 and soy at 74. It is also naturally gluten-free. Read on for some ideas as to how to eat this nutritional powerhouse.

Traditional Peruvian Quinoa Stew

This traditional stew from the Andes combines quinoa with an assortment of vegetables. It is generally served with a chicken or seafood main dish. First, cook the quinoa. Rinse a half-cup of dried quinoa well and then simmer in a cup of water for about 15 minutes. You can cook quinoa in a rice cooker or in a pot on the stove. Once it has absorbed most of the water, remove it from the heat and cover it to let it finish steaming. Fluff before serving.

While the quinoa cooks, cook two cups of chopped onions and two crushed garlic cloves in a little olive oil over low-medium heat for about ten minutes. Next, add a chopped celery stalk, a chopped carrot, a chopped bell pepper, and a cup of cubed zucchini and stir for a few minutes. Add a cup of vegetable stock and two cups of chopped tomatoes. Add 2 teaspoons of ground cumin, 1 teaspoon of ground coriander, and chili powder to taste. Let simmer for 15 minutes. Pour the stew over the quinoa and garnish with chopped cilantro. 

Quinoa, Shrimp, and Avocado Bowl

This nutrition-packed recipe is a complete meal that comes together quickly. To feed two people, cook a half cup of quinoa as described above. While it cooks, toss a half-pound of shelled and deveined shrimp with a clove of crushed garlic, a teaspoon of paprika, and a pinch each of salt, black pepper, onion powder, thyme, oregano, and cayenne pepper. Heat some olive oil on a large wok until really hot. Throw in the shrimp and cook it until it is blackened and cooked through.

To serve, split the food into two bowls. Put in a layer of your favorite greens such as Swiss chard, spinach, and Romaine lettuce. Put the quinoa on top of the greens and the shrimp on top of the quinoa. Next, add sliced avocado, tomatoes, and chopped red onion. Drizzle with lime juice or apply your favorite salad dressing.

Steak with Quinoa, Beets, and Plums

This main dish is full of flavor and makes a fabulous centerpiece for a backyard barbecue. It's also sophisticated enough to serve at a formal dinner intended to impress. To start, roast six small golden beets. Peel and quarter them, toss them with a little olive oil and salt, and roast on a sheet pan at 450 degrees for 30 minutes. Cut six plums in half and remove the pits. Cut a Fresno chili pepper into rings. Add the plums and peppers to the sheet pan with the beets and continue cooking at 450 degrees for 10 minutes. At this point, either transfer the vegetables to the grill for charring or turn on the broiler and char them lightly.

While the beets roast, cook a cup of quinoa in two cups of simmering water for 15 minutes. After the quinoa is cooked, toss it with the juice from one lemon, a teaspoon of olive oil, and a little salt to taste. Put it aside to keep warm. Fire up the grill and cook two thick, 12 ounce steaks in your preferred fashion. To serve, divide the quinoa between two plates. Arrange the plums and beats on top of the quinoa, and add the steak. Garnish with goat cheese if desired.