01/16/2025
January 16 - National Quinoa Day
Pronounced “keen-waa”, the background of quinoa can be traced back thousands of years when it was a local staple food in the Central and South American areas of the world, in countries that are now modern day Chile, Bolivia, Colombia and Peru.
In some cultures during ancient times, quinoa was considered to be a ‘magical’ food and it even garnered worship from Emperors as well as many other people. The fact that this food was so revered caused some problems in the 1500s, however, when the Spanish made their way into the area. This led to the destruction of the plants and the banning of growing quinoa for many generations.
It wasn’t until the 1970s that quinoa was brought into the modern era when it was introduced into North America and it grew in popularity from there. When two American students of a Bolivian philosopher and teacher were introduced to the seed as a beneficial food, they brought the plant to the United States. They even started a company producing and selling quinoa.
Although it might not truly be magical like the ancients thought, quinoa is considered by many to be a ‘superfood’, meaning that it is chock full of nutrients as well as being rich in vitamins and protein. In fact, the United Nations even declared 2013 to be the International Year of Quinoa, which celebrated and recognized the Andean people who preserved this food in its natural state all throughout history.
As an added benefit that makes it great for just about any family, quinoa functions like a grain but is not in the grain family. It is actually a seed from the plant called Chenopodium quinoa, which is related to other plants like beets, spinach and chard. The fact that it is not a grain means that it can safely be eaten by those who have gluten sensitivities or celiac disease.
With all of its nutritional value and delicious taste, now is the perfect time to enjoy and celebrate National Quinoa Day!
Mexican Quinoa Bowl
Prep 15 min | Cook 15 min | Ready in 30 min
This healthy, gluten-free recipe is a one-pot wonder that comes together in a snap! Skip the sour cream and it becomes a great vegan option also.
Ingredients
1 cup (250 mL) uncooked quinoa
1 cup (250 mL) vegetable broth
1 orange or red bell pepper, stem removed, seeded
1 medium zucchini, ends trimmed and cut into 3” (7.5-cm) pieces
1 cup (250 mL) fresh corn kernels (about 2 ears)
2 garlic cloves
1 can (15 oz/425 g) low-sodium black beans, drained and rinsed
1 can (14.5 oz/411 g) fire-roasted diced tomatoes, undrained
1-2 tbsp (15-30 mL) Southwestern Seasoning Mix
¼ cup (50 mL) fresh cilantro leaves
Diced avocado, sour cream and lime wedges (optional)
Directions
Combine the quinoa and broth in the Deep Covered Baker. Cover and microwave on HIGH for 10 minutes.
Meanwhile, cut the bell pepper into quarters and the zucchini in half lengthwise. Using the Quick Slice, cut the bell pepper (skin-side up) into strips. Slice the zucchini halves crosswise.
Remove the baker from the microwave. Stir in the vegetables, garlic pressed with the Garlic Press, beans, tomatoes with juice, and rub.
Microwave, covered, for 8–10 minutes, or until the quinoa has absorbed the liquid.
Remove the baker from the microwave and let it stand, covered, for 5 minutes.
Snip cilantro in a small bowl with the Professional Shears.
To serve, sprinkle the quinoa with cilantro and top each serving with avocado and sour cream, if desired.
Yield:
5 servings of 1 1/2 cups (375 mL)
Nutrients per serving:
Calories 230, Total Fat 2.5 g, Saturated Fat 0 g, Cholesterol 0 mg, Sodium 660 mg, Carbohydrate 46 g, Fiber 9 g, Sugars 8 g, Protein 11 g
Cook's Tips:
To make this recipe on the stovetop, increase vegetable broth to 1½ cups (375 mL). Combine the quinoa and broth in Rockcrok® Dutch Oven and cover. Bring to a boil over medium-high heat; reduce the heat to a simmer for 10 minutes. Continue as directed in steps 2 and 3. In step 4, bring to a simmer, covered, for 15 minutes or until quinoa has absorbed the liquid. Let it stand 5 minutes. Continue as directed.
