Quinoa is a miracle “powerfood” that’s jam-packed with proteins (including lysine), fiber, vitamins, and minerals. After hundreds of years of obscurity, it’s enjoying a huge resurgence among food-conscious Americans and Canadians. We find out what all the fuss is about and, most importantly, how to grow our own!

WORDS: Helen Reid

What is Quinoa?

Chenopodium Quinoa (pronounced ‘keenwa’) is one of the most ancient crops that was domesticated in the Andes of South America. It has been cultivated for more that 6,000 years and is held sacred by the Incas and Aztecs cultures – referred to as the ‘mother grain.’ Quinoa seed looks like a cross between sesame and millet seed and, although treated as a grain, it’s not. It’s related to spinach and to the common weed Lamb’s Quarters. It’s an annual and grows between four and nine feet producing large, beautiful flowers. These amazing blooms vary in color from white to yellow to green to red and even black! The seed also varies in color. The most commonly imported seed is white and yellow, while red Quinoa is now making an appearance in many local grocery stores.

Historically, many rituals (and still some today) were involved in the growing of this beautiful plant. In ancient times the first seed of the season was planted by the emperor (god-king), a cultural ritual and spiritual practice. Consuming the sacred grain was known to sustain the body with long endurance, heighten psychic abilities and bring one to a deeply spiritual place through meditation.

The Natives of the Andes used Quinoa not only as a food but as a medicine. It was used to treat appendicitis, liver problems, urinary tract problems, and infections.

The Crusade Against Quinoa

In 1532, the Spaniards reached the Andes and, in just one year, they destroyed the Quinoa fields and killed the god-king. The Spaniards dominated the Incas and forbade them to practice their ceremonial rituals that revolved around growing and harvesting this sacred plant. Instead they were forced to work in gold mines and grow grains such as barley and wheat. Some natives continued to grow small amounts high in the mountains though. Good on ‘em!

In the past thirty years there’s been a resurgence of Quinoa and farmers are being encouraged to grow organic crops for locals as well as export. This resurgence stemmed from two students, Stephen Gorad and Don McKinley, in the 1970s. Their Bolivian spiritual leader encouraged them to find and eat Quinoa as it was known to bring about deeper spiritual sensitivity during meditation. These students not only found that after eating Quinoa their meditations became deeper, but they felt physically healthier too. They returned to Colorado and began importing Quinoa. Eventually they became the founders of the Quinoa Corporation in 1983. Gorad and McKinley call Quinoa the “super grain of the future.”

Quinoa is highly nutritious and can supply all of the body’s requirements:  carbohydrates, fats, protein, vitamins, mineral, and fiber. The protein content of the seed averages at approximately 16% – compared to wheat (14%), rye (12%), and brown rice (7.5%). It contains an almost ideal essential amino acid content and contains lysine – which is not found in other grains. As a result, Quinoa is considered to be a complete protein, unlike other grains such as wheat, millet and barley. It is more comparable to milk and soybeans and is completely gluten free.

Quinoa is rich in calcium, iron, phosphorus, B vitamins, and vitamin E. It also contains potassium, magnesium, zinc and copper. It is alkaline, low in sodium, has a very low glycemic index and is easy to digest (good for the young and the elderly). Quinoa is a nutrient powerhouse!

Quinoa is easy to prepare and can be substituted for rice, grains and breakfast cereal. It’s great in salads, stir fries, sprouted and even toasted and sprinkled onto any dish. The leaves of the plant are also highly nutritious and can be eaten raw in salads or cooked like spinach.

How to Grow It

Quinoa is a versatile plant that can be grown in many conditions. In the Andes it thrives at high elevations (up to 12,000 ft), grows well in drought conditions and can withstand light frosts. It prefers temperatures under 90 °F (32 °C), and cool nighttime temperatures as well as sandy or loose alkaline soil. It does well in ordinary soil, but does even better with added nutrient, particularly nitrogen and phosphorus.

Quinoa grows especially well on the south coast of British Columbia, as long as soils are light and not heavy clay.  B.C.’s dry warm summers produce healthy yields. Growers on the south coast sow their seeds in late April through May. One gram of seed will yield a 30 to 50 ft row. If soil is too warm, seed will not germinate. Rows should be two feet apart. Germination should take three to four days. Plants should be thinned to 12-18” apart. Regular weeding and some watering (not too much) should produce fine plants. Do not over water, as Quinoa tends to produce larger heads when the soil is fairly dry.

Quinoa is ready to harvest after the leaves have fallen and the dried seed heads remain on the stalk. To determine ripeness of the seeds, press the seed with your thumbnail and if you can barely indent it then it is ready to harvest. Harvest should take place before the rains come, so keep a good eye on the weather. If the seeds get wet, they may germinate right on the plant.

Harvest

Cut the stalks down and lay them on a tarp. Place in a garage or greenhouse to ensure that it’s kept dry. The seed can be removed from the stalk by running your hand down the stalk while wearing a rubber glove. The seed, dried leaves and stems all come off easily. I then place this in a container (box or bowl) and crush it quite well. The chaff (which is lighter than the seed) can then be winnowed off: blown off using a blow dryer or an air compressor.

Quinoa seed is covered with a bitter substance called saponin. This is advantageous for our local gardens and farms, as birds and deer do not like the taste (neither do humans). This substance needs to be rinsed off before using. It can be removed in several ways. I prefer to put the Quinoa into a pillowcase and run it through a cold water cycle of an automatic washing machine twice. This can also be done by using a blender and changing the water about five or six times. In South America, saponin is removed commercially in large tubs. It is still removed on smaller farms by rubbing it over hot rocks (in bare feet!), and then blown off. Saponin has already been removed from the Quinoa that you buy at the grocery store.

Yield

Harvest yields vary depending on soil and nutrient. Plants generally yield one or two ounces, but can yield even more with more nutrient rich soils, where plants can easily yield up to six ounces.

Quinoa is a highly rewarding plant to grow. It boasts a superior food quality than common grains such as wheat and oats, and does not have hulls that need to be removed by machinery prior to cooking. Not only is it highly nutritious and satisfying as a food source, it requires little water, little fertilization, little maintenance, and at the same time looks absolutely beautiful in the garden.

How to Cook Quinoa

Here’s the most basic recipe:

1-2 cups of water
1 cup of Quinoa

If time permits, soak your Quinoa in warm water with 1tbsp apple cider or lime juice for an hour or more, at room temperature. Then rinse your Quinoa and add to cold water in a pot. Bring to boil. Cover, reduce to a simmer, and cook for about 15 minutes. You can also remove the pot from the heat and the water will eventually be absorbed. Quinoa is cooked when the grains turn soft and transparent.