Kañiwa (pronounced kan-yi-wa) is the baby cousin of quinoa. It’s being touted as a new superfood along the lines of chia seeds. It’s gluten-free, vegan and an excellent source of amino acids, but despite its smaller size, it actually packs more protein than quinoa. It grows in the same areas as quinoa, Peru and Bolivia. Although it’s smaller than quinoa, when it is cook it looks like a red version of the grain. Even though it is marketed as a grain it is really a seed (a pseudograin). Unlike quinoa, kañiwa doesn’t have saponins, the coating that gives quinoa a soapy, slightly bitter flavor if not rinsed properly.
It’s high in fiber and contains more protein, iron and magnesium than quinoa and is more nutrient-dense. Since it is naturally gluten-free it is a great alternative for people with Celiac Disease or gluten sensitivity. Plus it contains the same amount of B vitamins and minerals as whole wheat grain but much easier to digest. High in antioxidants it is a better choice than quinoa in comparison.
To cook, mix 1 part kañiwa with 2 parts water and simmer over low heat for 15-20 minutes. Unlike quinoa, it doesn’t have to be rinsed before cooking. It can be used as a side dish, similar to quinoa. With it’s mild nutty flavor, it pairs well with meat and seafood. Add it to breakfast smoothies or into baked goods substituting it for nuts. Use it to replace breading to coat meat or fish. Add it to one ingredient ice cream (frozen bananas whipped in a food processor) to make a nutty banana treat.
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