Peruvian Quinoa Stew About City Market, Onion River Co-op 1/2 cup quinoa City Market, Onion River Co-op is a consumer 1 cup water cooperative, with over 11,300 Members, selling 2 cups onion wholesome food and other products while 2 cloves garlic building a vibrant, empowered community and 2 Tbsp vegetable oil a healthier world, all in a sustainable manner. 1 celery stalk, chopped Located in downtown Burlington, Vermont, 1 carrot City Market provides a large selection of local, 1 green pepper organic and conventional foods, and thousands 1 cup zucchini of Vermont-made products. 1 28 oz can fire-roasted tomatoes Whole Grains 1 cup vegetable stock Visit City Market, Onion River Co-op online 2 tsp cumin at www.CityMarket.coop or call 802-861-9700. 1/2 tsp chipotle chili powder 1 tsp ground coriander 1 tsp dried oregano 1 pinch cayenne powder Salt Fresh cilantro Cheddar cheese

Place the quinoa in a pot with water and cook, covered, on medium low for 15 minutes until soft. Set aside.

While the quinoa cooks, sauté the onions and garlic in a stew pot in vegetable oil for 5 minutes on medium heat. Add celery and carrots and cook another 5 minutes, stirring often. Add the bell peppers, zucchini, tomatoes and stock. Stir in cumin, chipotle chili powder, ground coriander, cayenne and oregano and simmer Grains are a throughout the for 10-15 minutes until vegetables are tender. world. Whole grains have a nutty taste and Stir in the cooked quinoa and add salt to taste. come in a variety of colors and textures. They Serve topped garnished with cilantro and grated are equally good as a side dish, in a salad or cheddar cheese if desired. topped with a savory stew. Look inside for Your Community-Owned Grocery Store some of the wonderful opportunities to eat 82 South Winooski Avenue whole grains from our Bulk section. Burlington, VT 05401 (802) 861-9700 • www.CityMarket.coop Stages of Processing rye berries - typically ground into for raw buckwheat/kasha - not a grain but a From to most finely milled: dense, moist member of the rhubarb family; high in iron berries* farro toasted buckwheat/kasha - the toasted form of whole grains = berries = groats - unprocessed , - ancient relatives buckwheat has an earthy, nutty flavor whole grains separated from the hull; e.g. of wheat said to be more nutritious and berries, oat groats digestible (still contain !); use as you millet - a mild-tasting grain native to North would wheat berries for salads and side dishes Africa that is one of the least allergenic of pearled grains = polished grains - slightly all the grains; used in bread and processed grains that have had the outer *local removed; e.g. pearled barley polenta - coarsely ground corn that makes 1 cup grain Quantity of water Cooking a creamy side dish; also called corn grits grits = cracked grains = steel-cut grains - whole (serves 2) + ½ tsp. salt time quinoa - a small, quick-cooking South American grains cut into smaller pieces so they cook faster; Oat groats 3-4 cups 30-40 min. e.g. corn grits, cracked wheat, steel-cut oats Wheat berries 4-5 cups 50-60 min. grain that is higher in protein than any other grain; rinse several times before cooking to flakes = rolled grains - whole grains that have Rye berries 4-5 cups 50-60 min. remove a bitter-tasting substance called saponin; been steamed and rolled into flakes; e.g. rolled Spelt berries 4-5 cups 45-60 min. also try red or black quinoa oats, wheat flakes, barley flakes Farro* 4-5 cups 30-45 min. meal - whole grains ground to a slightly gritty *generally quick-cooking; try cooking without soaking overnight, too. Cooking Whole Grains consistency; e.g. cornmeal Rinse and measure whole grains, cold water, and bran - the outer of the grain that is high in Quick Ways to Cook Whole Wheat salt and place together in a heavy-bottomed pot. fiber, e.g. wheat bran, oat bran - made from either red or white wheat Bring to a boil and stir, then cover tightly and germ - the nutritious interior of the grain that berries that have been steamed, dried, and then reduce heat to its lowest setting (so it simmers). is rich in vitamins and healthy oils; refrigerate to cracked; particularly popular in the Midde East Start the cooking time from the moment the water preserve freshness; e.g. regular and toasted boils. Resist the urge to lift the cover! Let the steam where it is used in tabouli; this is a very quick- wheat germ do its work and only stir when the grains are done cooking and digestible form of whole - whole or refined grain that has been (whole grains are slightly chewy when cooked). - sometimes called “Moroccan ,” ground to the consistency of powder; in general, these are tiny granules made from darker flour indicates whole grain 1 cup grain Quantity of Cooking wheat, the type of wheat used in pasta; (serves 2) water + ½ tsp. salt time whole wheat couscous retains all the nutritious Grains for Soaking and Grinding Amaranth 3 cups 25-30 min. parts of the wheat berry; French couscous and These whole grains should be soaked overnight Middle Eastern couscous have been refined; Barley (hulled) 2 ½-3 cups 45-60 min in enough water to cover them in order to very quick cooking Barley (pearled) 2 ½ -3 cups 30-45 min. reduce cooking time the next day. Or, with the Buckwheat/ 2 cups 15-20 min. exception of oat groats, you can soak and then Great Gluten-Free Grains Kasha sprout them in a jar on the windowsill. People amaranth - a tiny yellow from South Bulgur (all) 2 cups 15 min. who have grain grinders at home may also grind America; adds a nutty taste to muffins Couscous (all) 1 ½ cups 5-10 min these grains into flour. or cookies or can be cooked for hot cereal Cracked wheat 2 cups 20 min. oat groats* - mild-tasting, often soaked and then hulled barley - a mild-tasting whole grain; Millet 2 ½ cups 30 min. cooked for hot cereal somewhat chewy for pilafs, salads, or soups Polenta/Grits 4 cups 5-10 min. hard wheat berries - best for grinding into flour pearled barley - barley with its bran removed; Quinoa 1 ¾ cups 12-15 min. for bread dough tender and creamy for soups soft wheat berries - best for grain salads and side dishes