International Cookbook for Quinoa: Tradition and innovation

Project management: Salomón Salcedo and Tania Santivañez. Coordination and editing: José Luis Reyes and Melisa Aytekin. Design: Mariana Young. Photography: Claudio Guzmán. Recipe photographs: Jonathan Astorga. Food presentation for photographs: Aramark team. Nutrition advisors: María José Coloma, Ryan Gorczycki and Shelly Johnston. Collaborators: Daniela Marín and Byron Jara.

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2 International Cookbook for Quinoa: Tradition and innovation

4 Quinoa

a future sown thousands of years ago

5 Index ix Acknowledgements x Prologue José Graziano da Silva xii Prologue Evo Morales Ayma xiv Prologue Nadine Heredia Alarcón Chefs Against Hunger xvii Introduction xix xx Quinoa and its uses xxiv The nutrition and culinary basics of quinoa

RECIPES

STARTERS Tuna with quinoa | Foundation for Development FAUTAPO (Bolivia) 3 Quinoa salad | Foundation for Development FAUTAPO (Bolivia) 5 7 Quinoa tabbouleh | Juliana López May (Argentina) Stuffed tomatoes| Foundation for Development FAUTAPO (Bolivia) 9 11 Quinoa salad with avocado pebre | Carlo von Mühlenbrock (Chile) Quinoa purée with potatoes | Community of Laguna San Martin (Ecuador) 13 Germinated seeds | Quique Dacosta (Spain) 15 Quinoa tamale with chicken | Mariluz Tiocona Condori, Asociación Wiñay Warmi (Peru) 17 Quinoa and pumpkin soup | Matías Palomo (Chile) 19 Quinoa empanadas with cheese | Magda Irene Flores Mamani, Asociación Wiñay Warmi (Peru) 21 Black quinoa, sweet potato, plantain and green leaf salad | Matthew Boland and Darwin Jose Torres (Aruba) 23 Quinoa pie | Magda Choque Vilca and farmers of the Humahuaca Gorge, Province of Jujuy (Argentina) 25 Tabbouleh with wild mushrooms, black garlic and baby aubergine | André Chiang (Singapore) 27 Quinoa and laksa leaf salad with goat cheese, wakame and red wine | Chris Salans (Indonesia) 29 Quinoa salad with red fruits | Joan Roca (Spain) 33 Quinoa salad with toasted cumin and lemon vinaigrette | Malika van Reenen (South Africa) 35 Quinoa salad with tuna and ginger | Takahiro Tozawa (Japan) 37

v

MAIN COURSES 41 Quinoa chilli | Foundation for Development FAUTAPO (Bolivia) 43 Quinoa soup with pork | Community of Laguna San Martin (Ecuador) 45 Quinoa tortilla | Joseph Brozovich (Bolivia) 47 Quinoa soup with diced beef | Community of Guadalupe (Ecuador) White quinoa broth with lamb | Victoria Coila Zapana, Wiñay Warmi Association (Peru) 49 Quinoa and fish stew | Wiñay Warmi Association (Peru) 51 Quinoa burger | Martiniano Molina (Argentina) 53 Puñuchi (quinoa soup) | Promotion of Andean Development RURANDES (Peru) 55 Valencian paella with seafood and quinoa | Juan José Peralta (Bolivia) 57 Hot quinoa ceviche | Flavio Solorzano (Peru) 59 Scrambled eggs with quinoa | Alejandrina Mendoza (Argentina) 61 Stuffed mushrooms | Rubén Vega Soler (Ecuador) 63 Quinoa stew | Teresa Berta Cardozo, of the indigenous community of Ayllu Mama Kolla (Argentina) 65 Quinoa meatballs in sauce | Orfelinda Negrete (Peru) 67 Lentils with quinoa | Feria Libre Nueva Esperanza de Arica (Chile) 69 Quinoa coated sardines, served on sautéed black quinoa accompanied with chakalaka and fresh vegetables | Citrum Khumalo (South Africa) 71 Spicy minced pork and mushrooms with quinoa grilled in banana leaves | ML Sirichalerm Svasti/McDang (Thailand) 75 Stir fried quinoa with Thai style chicken satay and peanut sauce | Lorenzo Rosso (Thailand) 77 Pan fried rawas fillets with quinoa upma and kairi curry sauce | Rahul Akerkar (India) 81 Quinoa tabbouleh with chicken breast | Alfredo Oropeza (Mexico) 85 Crispy sole with quinoa and spicy fennel | Claude y Thomas Troisgros (Brazil) 87 Quinoa polenta with pork in tomato sauce | Adolfo Perret (Peru) 89 Cocoffinoa chicken | Débora Fadul (Guatemala) 91 Tah-Chin with chicken | Chef Pasha (Iran) 95 Quinoa and chickpea stuffed peppers with merquén | Maria José Coloma, Shelly Johnston and Ryan Gorczycki (US-Chile) Quinoa macaroni and cheese, accompanied with chicken and sun-dried tomato | Rose Reisman 97 (Canada) 99 Quinoa with roasted tomatoes, walnuts and olives | Jenna Beaugh (US) 101 Quinoa risotto with seasonal mushrooms | Mauro Colagreco (France) 105

DESSERTS AND DRINKS Quinoa crispy bars | Foundation for Promotion and Research of Andean Products, PROINPA (Bolivia) 107 Morocho de dulce with quinoa | Mauricio Armendaris (Ecuador) 109 Sweet quinoa kispiña | Foundation for Promotion and Research of Andean Products, PROINPA (Bolivia) 111

8vi Quinoa and apple pudding | Dolli Irigoyen (Argentina) 113 Quinoa sponge cake | Foundation for Promotion and Research of Andean Products, PROINPA (Bolivia) 115 Lemon verbena quinoa tart with pomegranate sauce and quinoa wafer | Frank Villablanca (Chile) 117 Quinoa porridge | FAUTAPO Foundation (Bolivia) 119 Quinoa rocher | Enrico Crippa (Italy) 121 Quinoa dessert with fruit | Community of Laguna San Martín (Ecuador) 123 Quinoa with milk and guaviyu | Laura Rosano (Uruguay) 125 Quinoa biscuits | Irma Paca de Cano, Wiñay Warmi Association (Peru) 127 Quinoa and kaffir lime cake with crème fraîche and puffed quinoa | Morten Nielsen (Thailand) 129 Pasankalla quinoa pastries | Luz Marina Ortega, Wiñay Warmi Association (Peru) 131 Quinoa and apple porridge | Claus Meyer (Denmark) 133 Quinoa cake | Gloria Condori Yapo, Wiñay Warmi Association (Peru) 135 Apple crumble | Teresa Cutter (Australia) 137 Quinoa fritters (buñuelos)| Foundation for Promotion and Research of Andean Products, PROINPA (Bolivia) 139 Quinoa pancakes | Foundation for Promotion and Research of Andean Products, PROINPA (Bolivia) 141 Quinoa tawa tawa | FAUTAPO Foundation (Bolivia) 143 Quinoa bread rolls | Hulda Salomé Salas Quispe (Peru) 145 Juice of quinoa with apple and/or peach | Foundation for Promotion and Research of Andean Products, PROINPA (Bolivia) 147 Quinoa with milk | Patricio Víctor Bermúdez, recipes from Lluta Valley (Chile) 149 Quinoa drink | Mariluz Ticona, Wiñay Warmi Association (Peru) 151 Quinoa chicha | Galo Villa (Ecuador) 153

Chefs 155

Communities 171

Glossary 175

Conversion tables 181

Nutritional value 185

vii

10 Acknowledgements

This cookbook is the result of the active involvement of persons dedicated to the fight against hunger. We wish to express our gratitude:

To the chefs who used quinoa as a key ingredient of their innovative creations for this cookbook.

To the indigenous communities and individuals who have shared their recipes for the selection of traditional recipes, creations that have accompanied them for generations and that they are now making available to the world, in particular Magda Choque Vilca and Patricio Víctor Bermúdez who have eaten quinoa all their lives.

To the institutions that kindly shared their recipes for the traditional sections: the Autonomous National Institute of Agricultural Research (INIAP) of Ecuador; the Foundation for Development (FAUTAPO) and the Foundation for Promotion and Research of Andean Products (PROINPA) of Bolivia; the Wiñay Warmi As- sociation and the Manuela Ramos Movement of Peru; and the Feria Libre Nueva Esperanza de Arica of Chile.

To nutritionists Ryan Gorczycki and Shelly Johnston, whose expertise helped to produce this cookbook, and to Mississippi State University and Duke University for making available the services of these experts.

To the professionals of ARAMARK who brought these recipes to life through their beautiful photographs.

To the representatives of the governments of Argentina, Bolivia, Chile, Colombia, Ecuador, France and Peru who made up the International Coordination Commit- tee of the International Year of Quinoa.

To the personnel of FAO worldwide who supported the different stages of this publication.

To the Spanish Agency for International Development Cooperation (AECID) for supporting the production and printing of this cookbook.

ix11

AO’s mission is to achieve food security for all and to ensure that all persons have regular ac- F cess to high-quality food that will enable them to lead active, healthy lives.

There are 842 million people in the world who are suffering from hunger. It is difficult to imagine such a number: one in every eight persons. Such a figure is beyond the understanding of most people, yet that is the number of men, women and children in the world who are faced with hunger every day.

We cannot just sit back and accept this as yet another statistic.

Instead, we must rise against this reality, join forces and fight.

This cookbook does not therefore celebrate a food; it recruits a new ally in the fight against hunger: quinoa.

As we see it, there can be no sustainable development in the world when millions of people suffer from hunger.

Thus, the United Nations General Assembly declared the year 2013 as the "International Year of Quinoa", at the initiative of the Bolivian Government, in recognition of ancestral practices of living in harmony with nature and preserving quinoa in its natural state as a food for present and future generations.

This book retrieves traditional recipes from all parts of the world. They are easy to prepare, inexpensive, healthy and nutritious. They highlight quinoa as a food crop that possesses essential amino acids, trace elements and vitamins for life.

Quinoa also has an extraordinary capacity of adaption to different agroecological environ- ments. Depending on the variety or ecotype, it can be grown in relatively humid areas, in highlands and lowlands, and can withstand both very high and very low temperatures.

Faced with the challenge of raising the production of quality food in a context of climate change, quinoa emerges as an option for those countries that are affected by food insecurity.

That is why FAO has published this cookbook as part of the International Year of Quinoa, with the support of Chefs Against Hunger.

Quinoa’s richness resides not only in the grains of its coloured panicles. Its value also lies in the accumulated know-how of the Andean people, which has served to preserve its many varieties, to improve its yield and to develop a gastronomy centred on quinoa.

That is the true wealth we stand to gain from “a future sown thousands of years ago”.

José Graziano da Silva Director-General of FAO

12x 13

s an essential feature of Andean culture and way of life, the indigenous populations culti- A vated, improved and preserved - using tradi- tional practices and in harmony with nature - a grain of high nutritional value known in the Aymara language as Jiwara, Jupha or, today, as quinoa.

For centuries quinoa was found on the table of the most humble households. I remember, for example, that when I was a boy there was always quinoa in my home. Until recently it was in fact a food of the native Andeans, of those who could only feed themselves with what they grew with their own hands. I was particularly fond of a dish could phisara, which converted quinoa into soft fluffy cotton, sometimes seasoned with salt, cheese or sugar.

This golden gain, as it is now called, saved the lives of our grandparents, our fathers and mothers, preventing them from dying of hunger in times of drought.

I myself am an example of how quinoa can overcome poverty and make us strong.

From the quinoa that I was given as a child I found energy and health, despite the hardships.

Capitalism trades on the hunger of the people. Many foods are unaffordable for most peo- ple. The transnational corporations convert food into commodities that are quoted on the stock exchange. They create eating habits and products that earn them profits without paying attention to quality or to people’s health. To make matters worse, many of these companies even control the provision of seeds and thereby assault the cultural heritage of local populations and of humanity.

Quinoa is an alternative for food security and food sovereignty because it is easy to grow, it adapts well to arid soils and because it requires little water and is resistant to pests and drought.

I can therefore well understand why the United Nations General Assembly declared 2013 as the International Year of Quinoa. We must conserve this golden grain, given to us by our indigenous populations, as an emblematic food for fighting hunger in the world. This cookbook presented today illustrates the infinity of possibilities that are offered by quinoa to satisfy the most demanding of tastes.

¡Kausachum quinua! ¡Jallalla quinua! ¡Viva la quinua!

Evo Morales Ayma President of the Plurinational State of Bolivia FAO Special Ambassador for the International Year of Quinoa

xii14 15

“In this cold land, I sow quinoa of a hundred colours, of a hundred types, of mighty seed. Those hundred colours are also my soul, my unmissable eyes” José María Arguedas

hrough this book, our chefs, gastronomic ambassadors of the Andean diet and in particular of quinoa, join forces with sister countries, under the auspices of FAO, T to provide millions of homes with a collection of top nutritional value recipes that add enjoyment and taste to the fight against hunger and malnutrition.

The International Year of Quinoa gives us the opportunity to reassess the work of An- dean women and the farming families of our Andes, their know-how and agricultural tradition that have been passed down from generation to generation. Today, those tradi- tions merge with the determination to fight hunger with the help of a food recognized by the United Nations as one of the foods of the future.

Declaring 2013 as the International Year of Quinoa allows us to reappraise quinoa as a product with an ancient tradition, originating in the Lake Titicaca basin which conserves the greatest biological diversity, domesticated by the Andean people for five thousand years, and makes this golden grain universally available as a contribution to world food security.

As FAO Special Ambassador for the International Year of Quinoa, I wish to thank all those individuals and institutions that have contributed to this meeting of the past and the future, of knowledge and colours. Each and every one brings us closer to that promise of a world without hunger and in which well-being is a reality.

Nadine Heredia Alarcón First Lady of Peru FAO Special Ambassador for the International Year of Quinoa 2013

xiv16 17

18 Chefs Against Hunger

We all have something to contribute to the fight against hunger. From our respecti- ve areas of professional expertise and knowledge, each one of us can offer our time and creativity so that hunger is finally consigned to history.

Chefs Against Hunger is a campaign of the Hunger-Free Latin America and the Caribbean Initiative and FAO set up in 2008 with the participation of renowned international chefs, cooks and food critics, who are committed to improving the nutritional status of the region, with a particular focus on its most vulnerable in- habitants. They are professionals who seek to promote the foods of the region and to encourage their consumption through recipes that are delicious, healthy, nutri- tious, relatively inexpensive and simple to prepare.

The campaign has amongst its principal achievements the publication of five cook- books. Three of these focused on typical Latin American foods, namely potato, legumes and maize, while the fourth centred on Chilean sea foods. This fifth cook- book for quinoa, produced in partnership with the Technical Secretariat of the International Year of Quinoa, represents a leap onto the global stage for this com- mitment of gourmet professionals against hunger.

The Hunger-Free Latin America and the Caribbean Initiative, which spawned Chefs Against Hunger, is a commitment of the countries of Latin America and the Caribbean to eradicate hunger by the year 2025. This regional endeavour involves not only governments, but also parliaments, international and regional organiza- tions, universities, civil organizations, the private sector and society as a whole.

FAO’s support to Chefs Against Hunger and to the Hunger-Free Latin America and the Caribbean Initiative has from the outset benefited from the collaboration of the Spanish Agency for International Development Cooperation (AECID).

Further information is available at: http://www.rlc.fao.org/en/proyectoiniciativa/ chefs

xvii19

20 Introduction

Quinoa, the so-called golden grain, was safeguarded for thousands of years by the inhabitants of the Andean regions of Latin America and has only recently been discovered by the world. In its honour, the United Nations declared 2013 as the International Year of Quinoa.

In doing so, the UN paid tribute to the Andean indigenous peoples who have maintained, controlled, protected and preserved quinoa as a food for present and future generations thanks to their knowledge and traditional way of life in har- mony with nature.

But not only this; the United Nations General Assembly also noted the nutritional characteristics of quinoa and its adaptability to different agroecological condi- tions, properties that, coupled with its low cost of production, make it a strong partner in the fight against hunger and food insecurity

The origin of this cookbook stems from that recognition by the United Nations.

Its purpose is to serve as a means of publicizing quinoa and its benefits beyond its area of origin, to promote its production and consumption throughout the world and thus to reach those countries that suffer most from food insecurity.

With this in mind, FAO resorted to tradition and innovation. Tradition takes the form of everyday recipes of peoples and communities living in the quinoa produ- cing regions of Latin America. The dishes have varied origins, some going back many centuries, others only existing for a few generations.

As for innovation, FAO used the Chefs Against Hunger campaign to contact dozens of chefs around the world and to invite them to present recipes that were inexpen- sive, healthy, nutritious, and simple to prepare and whose preparation was based on ingredients from their local region. Not an easy challenge. The outcome was 37 recipes with ingredients from all over the world, exotic flavours and varied textures and aromas. Evidence of the versatility of this grain, which can adapt to all cuisines.

This publication combines both types of recipe, traditional and innovative, to offer more than 60 different dishes.

We hope that you will enjoy this cookbook, that you will venture into the wide selection of quinoa flavours and, if you are able, that you will share it with those who can most benefit from it, thereby helping to disseminate this future sown thousands of years ago.

xix21

Quinoa and its uses uinoa, whose scientific name is “Chenopodium quinoa Willd.” is a plant that has existed throughout the Andes for more than 7 000 years. It was Q an important food in the diet of pre-Columbian civilizations that were responsible for its breeding, conservation and distribution, and for its adaptation to different agroecological zones in the region. Because of its high nu- tritional value, indigenous peoples and researchers often refer to it as “the golden grain of the Andes”.

Many experts agree that quinoa originated in the area surrounding Lake Titicaca in Peru and Bolivia. Available historical evidence indicates that its domestication by the peoples of America could have occurred between the years 3 000 and 5 000 BC.

The word quinoa comes from the Quechua language and means “mother grain”. At the time of the Incas this grain was considered a sacred food and was used for medicinal purposes.

When the Spanish arrived, quinoa was well developed and widely distributed within and beyond the Inca territory. However, during the conquest quinoa was replaced by cereals, despite being a staple food for the local population at the time, a situation that has only begun to change in recent decades.

The plant and its cultivation

Depending on sowing density, the quinoa plant can grow up to 1 to 3 metres. The seeds can germinate very rapidly, in fact only a few hours after exposure to moisture. The roots can reach depths of up to 30 centimetres. They are pivotal (growing vertically downwards), robust, deep and fairly ramified and fibrous, which makes them resistant to drought and gives them good stability.

The stem is cylindrical, with a diameter of 3.5 centimetres at the plant collar. Its thickness varies between 1 and 8 centimetres. Some varieties have many branches while others have only one main stem.

The leaves have a shape resembling the webbed feet of geese and are varied in colour, from green to red, with different tonalities. They can measure as much

xx22 as 15 centimetres in length and 12 centimetres in width. The leaves are covered with crystals (of calcium oxalate) which enable them to capture night moisture, to control excessive transpiration and to avoid overheating from sunlight.

The flowers are very small, reaching a maximum size of 3 millimetres and with no petals. The fruits are round and slightly wider towards the centre.

One of the prominent features of quinoa is its versatility as a crop that can adapt to different climatic and geographical conditions. Depending on the variety or ge- notype, quinoa can be grown in relatively humid areas, in highlands and lowlands and can withstand very high and very low temperatures. It is also a crop that uses water efficiently and tolerates very low levels of soil moisture.

Quinoa generally needs between 160 and 180 days after sowing before it can be harvested.

Main producers of quinoa

Quinoa is found in native form in all the Andean countries, existing from Colom- bia (Pasto) to southern Chile. This crop has been developed principally by small producers, generally under organic conditions which gives it special characteristics that are increasingly valued in international trade.

It is estimated that three countries account for more than 80% of global produc- tion: Bolivia, Peru and Ecuador. FAOSTAT reports that in 2011 Bolivia had 64 789 hectares sown with quinoa, equivalent to an output of 38 257 tonnes, while Peru had 35 461 hectares, which produced 41 168 tonnes. Ecuador had 1 277 sown hectares, producing 816 tonnes.

There has been a noticeable increase in quinoa production in recent years, especia- lly in the countries that have traditionally been the main producers. According to FAOSTAT, output rose 60% in Bolivia during the period 2000 – 2011, 46% in Peru and 25% in Ecuador.

Quinoa cultivation has crossed continental boundaries. As the map of world qui- noa production shows, there are countries outside the Andean region that are pro- ducing substantial quantities of quinoa. Moreover, there are data from countries in Asia, Africa and Europe that are working on an experimental basis with quinoa.

xxi23

Map of world quinoa production

Canada

United States

Venezuela

Colombia

Ecuador

Legend Peru Brazil

No production / no experimentation / no demand Bolivia

Experimentation since 2013

Experimentation without production

Less than 500 ha.

Chile Argentina Between 500 and 5000 ha.

More than 5000 ha.

Source: Didier Bazile (2013), CIRAD.

There are two reasons for the increase in quinoa consumption. On the one hand, rural-urban migration in the Andean countries has transferred to urban centres the habit of consuming quinoa, which is intrinsic to the identity of the rural popula- tions of the production areas, who include quinoa in their diet as a historical legacy from their ancestors. On the other hand, the increase in quinoa consumption is the result of higher demand from the developed countries, such as the United States, Canada, Japan, France and Holland, where sections of the population seek healthy foods and have identified quinoa as being an excellent alternative, with its high quality standards and, especially, its organic production. Other uses of quinoa

Apart from being a food, quinoa (stem, leaves and grain) has other uses. The whole plant can be used as green forage and the residues from harvesting can be used as animal feed.

xxii24 Sweden

Russia United Kingdom Denmark Netherlands Germany Poland Belgium

France Austria Romania

Italy Serbia Portugal Spain Greece Turkey Japan Syria Tunisia People’s Republic of China Morocco Jordan Algeria Pakistan Libya Egypt Bahrain Saudi Arabia United Arab Emirates India Oman Mali Yemen Thailand

Burkina Faso Vietnam

Côte Togo Ethiopia d’Ivoire

Uganda Kenya

Zambia

Madagascar Namibia

Australia

The indigenous populations of the Andes have traditionally used quinoa leaves, stems and grains for medicinal purposes, attributing quinoa with properties rela- ted to healing wounds, reducing swelling, soothing pain from toothache and dis- infecting the urinary tract. Quinoa has also been used for bone setting, in internal bleeding and as an insect repellent.

Research has also revealed a potential use of quinoa in the chemical, pharmaceu- tical and cosmetic industries. For example, quinoa starch has special potential for industrial use because of its small size in aerosol production, pulps, self-copy pa- per, dessert foods, excipients in the plastics industry, talcs and anti-offset powder. Also the saponins from the pericarp of bitter quinoa can be used as biopesticide, as has been successfully shown in Bolivia, and potentially in the preparation of detergents, toothpaste, shampoos and soaps.

xxiii25

The nutrition and culinary basics of quinoa

For some people, quinoa is a new and nutritious food recently available at their local supermarket or favourite restaurant as a substitute for many commonly eaten grains. While this may be true in many areas of the world, the native peoples of the Andes region of South America have been using quinoa for thousands of years as a part of their cuisine.

Before you discover the many traditional and gourmet recipes in this book, we would like to present some basic information on why quinoa is considered to have good nutrition, and tips for a few simple ways to prepare it at home.

Quinoa’s nutrition profile

What makes quinoa nutritious is its high content of plant protein, fibre, unsaturated fats and minerals. It is also a good source of energy, providing about 222 calories per cup when cooked.

While quinoa is technically a seed, it is often called a pseudo cereal because it is eaten similarly to cereals such as maize, rice and wheat. In comparison with other

1 cup (185 g) of cooked quinoa Energy 222 kcal Protein 8.14 g Total carbohydrates 39.40 g Dietary fibre 5.2 g Fat 3.55 g Iron 2.76 mg Magnesium 118 mg Zinc 2.02 mg

Source: USDA, 2005.

xxiv26 plant foods, especially the major grains, quinoa stands out primarily because of its protein quality. It contains about eight grams of total protein per cup of cooked quinoa. To appreciate the relevance of this fact, we need to understand that proteins are made up of smaller compounds called amino acids. Eight are considered essential for both children and adults.

While most cereals and legumes are lacking in one or more of the essential amino acids to be considered a complete source of protein, quinoa contains an adequate balance of all eight.

In addition, quinoa is a good source of dietary fibre and polyunsaturated fats. One cup of cooked quinoa contains about five grams of dietary fibre and, when combined with vegetables in a meal, can achieve close to a third of the recommended daily intake of dietary fibre. Dietary fibre is the indigestible portion of plant foods and is important for good digestion and to prevent constipation.

Regarding the fats found in quinoa, over half are essential polyunsaturated fatty acids that maintain their high quality even after harvesting, because of quinoa’s significant content of the antioxidant vitamin E.

Quinoa is also known as a good source of iron, magnesium and zinc among plant foods. Lack of iron is one of the most common nutritional deficiencies. Iron is important to good health because it helps to carry oxygen from the lungs to the rest of the body. One cup of cooked quinoa contains about 2.76 mg of iron.

In addition to its mineral content, quinoa is also a good source of B vitamins riboflavin and folic acid.

While quinoa is a good source of many nutrients, it should be consumed as part of a balanced diet to obtain good overall nutrition.

xxv27

Tips for preparing and cooking quinoa

Quinoa is generally available in pre-packaged containers and in bulk bins in local markets and supermarkets. If buying quinoa from a bulk bin, make sure that the bins containing the quinoa are covered, and that the store has a good product tur- nover to ensure the quinoa is fresh. If you cannot find it in your local supermarket, look for it in natural food stores.

Store the quinoa grains in an airtight container so that it keeps for longer. Quinoa stored in the refrigerator will keep for three to six months.

When harvested, quinoa contains saponins on the outer layer of its seed. Quinoa saponins are not considered harmful, but they have a bitter taste. Most of the sapo- nins are removed when quinoa is processed prior to being sold, but many people choose to rinse the seeds prior to cooking to remove any remaining bitterness from the saponins. One method is to place the seeds in a strainer and run cold water over the quinoa while gently rubbing the seeds with your hands.

To cook quinoa, add three parts of water for each part of quinoa to a saucepan. After the water begins to boil, reduce the heat to a simmer and cover. One cup of quinoa usually takes about 15 minutes to cook. When the cooking is complete, the quinoa grains turn translucent in colour. If you want the quinoa to have a nuttier flavour, you can try dry-toasting it in a pan over medium-low heat prior to cooking, stirring constantly for about five minutes.

Traditionally, quinoa is added to soups, or is ground into a flour to make bevera- ges, porridge or bread. While it is possible to bake dough made of quinoa flour, this is usually combined with other flours to produce a lighter texture.

xxvi28 29 30 STARTERS

1 2 Tuna with quinoa

Traditional Source: Foundation for Development FAUTAPO (Bolivia) recipe

Ingredientes: Preparation:

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3 4 Quinoa salad

Traditional Source: Foundation for Development FAUTAPO recipe

Ingredients: Preparation:


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UIF
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chopped tomato.

5 6 Quinoa tabbouleh Chef Juliana López (Argentina) Innovative recipe Serves: 6

Ingredients: Preparation:


H
RVJOPB t
3JOTF
UIF
RVJOPB
UP
SFNPWF
UIF
CJUUFS
UBTUF
BOE
DPPL
JU
JO
BCVOEBOU
TBMUFE
XBUFS
VOUJM
XFMM
1BSTMFZ
MFBWFT DPPLFE $PSJBOEFS
DJMBOUSP
MFBWFT .JOU
MFBWFT t

$VU
UIF
UPNBUPFT
BOE
TQSJOH
POJPO ›
CVODI
TQSJOH
POJPO t

$IPQ
UIF
QBSTMFZ
NJOU
BOE
DPSJBOEFS 
H
UPNBUPFT 
MFNPOT
KVJDF t

.JY
BMM
UIF
JOHSFEJFOUT 
DVQ
PMJWF
PJM 4BMU t

4FBTPO
XJUI
MFNPO
KVJDF
PMJWF
PJM
TBMU
BOE
pepper. 1FQQFS

Tip: 5IJT
SFDJQF
DBO
CF
VTFE
XJUI
CSPXO
SJDF
DPVTDPVT
BOE
BOZ
PUIFS
DFSFBM
PS
MFHVNF

7 8 Stuffed tomatoes

Traditional recipe Source: Foundation for Development FAUTAPO

Ingredients: Preparation:

5 tomatoes t

3JOTF
UIF
RVJOPB
BOE
DPPL
JO
XBUFS 
H
RVJOPB 
DPPLFE
QPUBUPFT t

$PPL
UIF
QPUBUPFT
MFU
DPPM
BOE
QFFM 
UCTQ
SFE
QFQQFS t

)BMWF
UIF
UPNBUPFT
BOE
SFNPWF
UIF
QVMQ 
UCTQ
HSFFO
QFQQFS .BZPOOBJTF
UP
UBTUF t

*O
BOPUIFS
CPXM
NBTI
UIF
QPUBUPFT
XFMM
BOE
-FUUVDF
MFBWFT BEE
UIF
RVJOPB
XJUI
UIF
QFQQFST
BOE
UIF
NBZPOOBJTF

t

.JY
FWFSZUIJOH
BOE
TUVGG
UIF
IBMWFE
UPNBUPFT

t

4FSWF
XJUI
MFUUVDF
MFBWFT

9 10 Quinoa salad with avocado pebre Chef Carlo von Mühlenbrock (Chile) Innovative recipe Serves: 6

Ingredients: Preparation:

t

4RVFF[F
UIF
MFNPOT
BOE
TFU
BTJEF
UIF
KVJDF For the salad 
DVQT
DPPLFE
RVJOPB
t

*O
B
CPXM
QMBDF
UIF
RVJOPB
SFE
POJPO
QFQQFS
POF
FBDI
CMBDL
SFE
BOE
XIJUF BWPDBEP
UPNBUP
BOE
HSFFO
DIJMMJ ½ cup red onion, chopped ›
DVQ
DPSJBOEFS
DJMBOUSP
DIPQQFE t

*O
BOPUIFS
CPXM
DPNCJOF
UIF
PMJWF
PJM
TBMU
½ cup red pepper, diced DPSJBOEFS
TBMU
BOE
MFNPO
KVJDF


DVQ
BWPDBEP
EJDFE t

.JY
BOE
TFSWF
XJUI
MFUUVDF
BOE
DIPQQFE
QBSTMFZ 
MFNPOT
KVJDF 1 cup tomato, diced 0MJWF
PJM 4BMU (SFFO
DIJMMJ (BSMJD

For decoration -FUUVDF
MFBWFT 1BSTMFZ

Tip: 8IJMF
BWPDBEP
IBT
B
IJHI
DBMPSJF
content compared to most other GSVJUT
JU
JT
B
HPPE
TPVSDF
PG
monounsaturated fat.

11 12 Quinoa purée with potatoes

Traditional Source: Community of Laguna San Martin (Ecuador) recipe

Ingredients: Preparation:


DVQ
RVJOPB

H t

$PPL
UIF
SJOTFE
RVJOPB
JO
TVGmDJFOU
XBUFS
GPS

QPUBUPFT

H




NJOVUFT
VOUJM
UIF
HSBJO
JT
NVTIZ ›
UCTQ
NJML

H t

#PJM
UIF
QPUBUPFT
BOE
ESBJO
XIFO
DPPLFE 
UCTQ
PJM
PS
NBSHBSJOF

H 4BMU t

.BTI
UIF
QPUBUPFT
QMBDF
UIFN
JO
B
TBVDFQBO
BOE
BEE
UIF
NJML
TBMU
PJM
PS
NBSHBSJOF

t

*O
B
CPXM
DSVTI
UIF
RVJOPB
XJUI
B
XPPEFO
TQBUVMB
BEE
UP
UIF
BCPWF
NJYUVSF
BOE
CPJM
GPS

minutes.

t

4FSWF
IPU
XJUI
NFBU
PS
FHHT

Tip: 5IF
QPUBUPFT
DBO
CF
QSFQBSFE
JO
EJGGFSFOU
XBZT
BOE
BSF
B
HPPE
TPVSDF
PG
FOFSHZ

13 14 Germinated seeds Chef Quique Dacosta (Spain) Innovative recipe Serves: 4

Ingredients: Preparation:


H
MFFL
XIJUF
QBSU 5IJT
SFDJQF
SFRVJSFT
QSJPS
QSFQBSBUJPO
PG
UIF
JOHSFEJFOUT
BU
MFBTU

IPVST
CFGPSF
QSFQBSBUJPO

H
PMJWF
PJM
NJME
nBWPVS PG
UIF
EJTI
JUTFMG

H
RVJOPB
QSFGFSBCMZ
PSHBOJD
SPZBM
RVJOPB
RVJOVB
SFBM t

5IF
mSTU
TUFQ
JT
UP
HFSNJOBUF
UIF
TFFET
5P
EP

H
DIJDLFO
TUPDL UIJT
QMBDF
UIF
TFFET
PO
NPJTU
QBQFS
PS
DPUUPO

H
PJMZ
mTI
UVOB
TBMNPO
IPSTF
JO
B
DPPM
EBSL
QMBDF
GPS

IPVST
.VOH
CFBOT
NBDLFSFM
TBSEJOF
BODIPWZ
USPVU
OFFE
TQFDJBM
USFBUNFOU
MFBWF
UIFN
UP
TPBL
GPS
NBDLFSFMy 
IPVST
UIFO
ESBJO
BOE
BMTP
QMBDF
UIFN
PO

H
QBSTMFZ moist cotton. 
H
DIJWFT t

8IFO
ZPV
IBWF
UIF
TQSPVUFE
TFFET
TBVUÏ
UIFN

H
NJOU BU
UIF
MBTU
NPNFOU
XJUI
PMJWF
PJM
BOE
TBMU
GPS
POMZ
0MJWF
PJM 
TFDPOET
JU
JT
CFTU
UP
VTF
UIFN
XJUIJO

IPVST
PG
HFSNJOBUJPO 

For the germinated seeds t

$IPQ
UIF
XIJUF
QBSU
PG
UIF
MFFL
-JHIUMZ
GSZ
JO

H
CMBDL
MFOUJMT PMJWF
PJM
BEE
UIF
DIJDLFO
TUPDL
BOE
UIFO
UIF

H
NVOH
CFBOT RVJOPB
$PPL
GPS

NJOVUFT
BOE
MFU
TUBOE
GPS
mWF
NJOVUFT
CFGPSF
TFSWJOH 
H
XIJUF
NVTUBSE
TFFET 
H
XIJUF
BTQBSBHVT
TFFET t
.FBOXIJMF
CMFOE
UIF
QBSTMFZ
DIJWFT
BOE
chopped mint in a food processor. Add extra WJSHJO
PMJWF
PJM

t

$VU
UIF
mTI
JOUP
DVCFT
BOE
CSJFnZ
TBVUÏ
MFBWJOH
UIF
JOTJEF
PG
FBDI
DVCF
VODPPLFE

t

'PS
UIF
QSFTFOUBUJPO
MBZ
UIF
DPPLFE
RVJOPB
PO
UIF
CPUUPN
PO
B
EJTI
DPWFS
XJUI
UIF
TBVUÏFE
TFFE
TQSPVUT
ESJ[[MF
XJUI
UIF
IFSCFE
PJM
BOE
Tip: UPQ
XJUI
UIF
mTI
DVCFT
"OZ
ZPVOH
MFBWFT
GSPN
*U
JT
CFTU
JG
UIF
TFFET
GPS
UIF
HFSNJOBUFE
TFFET
DBO
CF
TQSJOLMFE
PWFS
UIF
HFSNJOBUJPO
BSF
PSHBOJD
BT
dish. UIFZ
BSF
NVDI
IFBMUIJFS

15 16 Quinoa tamale with chicken Source: Mariluz Tiocona Condori, Wiñay Warmi Association Traditional recipe “El camino de la quinua” cookbook, published by the Manuela Ramos Movement (Peru) Makes: 20 tamales Ingredients: Preparation: For the filling t

4UBSU
CZ
QSFQBSJOH
UIF
mMMJOH
$PPL
UIF
DIJDLFO

H
DIJDLFO
CSFBTU XJUI
TBMU
QFQQFS
BOE
HBSMJD
$VU
JOUP
QJFDFT ›
DVQ
POJPO
mOFMZ
EJDFE
t

1SFQBSF
B
TFBTPOJOH
XJUI
UIF
HBSMJD
QPXEFS

UCTQ
HBSMJD
QPXEFS EJDFE
POJPO
TBMU
UP
UBTUF
BOE
WFHFUBCMF
PJM ž
LH
CMBDL
PMJWFT 
UCTQ
ZFMMPX
DIJMMJ
QPXEFS t

"EE
UIF
DIJMMJ
QPXEFS
BOE
GSZ
VOUJM
HPMEFO
CSPXO
4BMU 5IFO
BEE
UIF
DIJDLFO
JO
UBNBMF
QPSUJPOT
BOE
B
0SFHBOP TNBMM
RVBOUJUZ
PG
DIJDLFO
TUPDL
VOUJM
DPOTJTUFOU
in texture. 1FQQFS

t

5P
QSFQBSF
UIF
EPVHI
QMBDF
JO
B
CPXM
UIF
NBJ[F
For the tamale nPVS
RVJOPB
nPVS
BOE
UIF
FHHT
POF
BU
B
UJNF
CFBUJOH
DPOTUBOUMZ
dough 
LH
XIJUF
NBJ[F
nPVS t

"EE
UIF
MBSE
BOE
mOBMMZ
UIF
DPME
DIJDLFO
TUPDL
›
LH
RVJOPB
nPVS ,OFBE
UIF
NJYUVSF
GPS

NJOVUFT
VOUJM
VOJGPSN

H
QPSL
MBSE 
FHHT t

4PBL
UIF
DPSO
IVTLT
JO
MVLFXBSN
XBUFS
BOE
drain. 
UTQ
CBLJOH
QPXEFS 
DVQ
DIJDLFO
TUPDL
t

-JOF
UIF
DPSO
IVTLT
XJUI
EPVHI
BEE
UIF
mMMJOH
BQQSPYJNBUFMZ XJUI
JUT
QJFDF
PG
DIJDLFO
BOE
PMJWFT
4BMU t

$MPTF
UIF
UBNBMFT
JO
UIFJS
USBEJUJPOBM
TIBQF
BOE
UJF
UIFN
XJUI
UIJDL
UISFBE

t

$PPL
JO
CBJONBSJF
PWFS
MPX
IFBU
GPS
BCPVU
POF
hour.

17 18 Quinoa and pumpkin soup Chef Matías Palomo (Chile) Innovative recipe Serves: 4

Ingredients: Preparation:


H
RVJOPB t

%JDF
UIF
POJPO
MFFL
BOE
QVNQLJO 1 onion t

3JOTF
UIF
RVJOPB
BOE
TBVUÏ
JO
B
QBO
XJUI
B

H
QVNQLJO UBCMFTQPPO
PG
IPU
PMJWF
PJM
GPS
POF
NJOVUF
›
MFFL DPOTUBOUMZ
TUJSSJOH ›
GFOOFM
CVMC 
UCTQ
WJSHJO
PMJWF
PJM t

"EE
UIF
POJPO
MFFL
BOE
QVNQLJO
BOE
DPWFS
BMM
›
UTQ
KBMBQF×P
DIJMMJ UIF
JOHSFEJFOUT
XJUI
XBUFS 'SFTI
EJMM t

#SJOH
UIF
NJYUVSF
UP
UIF
CPJM
UIFO
MPXFS
UIF
IFBU
UP
UIF
NJOJNVN
4JNNFS
GPS

NJOVUFT
DIFDLJOH
PDDBTJPOBMMZ
JG
NPSF
XBUFS
JT
OFFEFE

t

"
DPVQMF
PG
NJOVUFT
CFGPSF
UVSOJOH
PGG
UIF
IFBU
BEE
UIF
KBMBQF×P
DIJMMJ

t

6TF
B
CMFOEFS
UP
PCUBJO
B
TNPPUI
NJYUVSF
OPU
UPP
UIJDL

t

$VU
UIF
GFOOFM
JOUP
UIJO
TUSJQT
BOE
TBVUÏ
JO
B
MJUUMF
PMJWF
PJM
JO
BOPUIFS
QBO
BEEJOH
B
QJODI
PG
TBMU
VOUJM
HPMEFO
CSPXO

t

4FSWF
UIF
TPVQ
BEEJOH
UIF
GFOOFM
TUSJQT
UP
FBDI
TFSWJOH
(BSOJTI
XJUI
GSFTI
EJMM

t

:PV
DBO
BMTP
HBSOJTI
XJUI
QMBJO
ZPHVSU

19 20 Quinoa empanadas with cheese Source: Magda Irene Flores Mamani, Wiñay Warmi Association. Traditional recipe “El camino de la quinua” cookbook, published by the Manuela Ramos Movement (Peru) Makes: 70

Ingredients: Preparation:

2 kg flour t

*O
B
CPXM
TJGU
UIF
nPVST
CBLJOH
QPXEFS
BOE
TBMU 600 g white quinoa flour 600 g butter t

.BLF
B
XFMM
JO
UIF
DFOUSF
UP
BEE
UIF
FHH
ZPMLT
5 eggs POF
BU
B
UJNF
LFFQ
UIF
XIJUFT
GPS
HMB[JOH
CFGPSF
CBLJOH 
.JY
JO
UIF
CVUUFS
XJUI
ZPVS
IBOET
VOUJM
20 g baking powder UIF
NJYUVSF
JT
VOJGPSN
BOE
XJUIPVU
MVNQT
*U
JT
50 g sugar FBTJFS
UP
XPSL
PO
B
UBCMF
UPQ
600 g cheese Salt t

"EE
XBUFS
VOUJM
ZPV
IBWF
B
TPGU
EPVHI

t

-FU
JU
SFTU
GPS

NJOVUFT

t

%JWJEF
UIF
EPVHI
JOUP
UIF
JOUFOEFE
OVNCFS
PG
FNQBOBEBT
QBTUJFT 
8JUI
B
SPMMJOH
QJO
BOE
PO
B
nPVSFE
CPBSE
PS
UBCMF
UPQ
SPMM
PVU
FBDI
QPSUJPO
UP
B
UIJDLOFTT
PG
IBMG
B
DFOUJNFUSF

t

1MBDF
UIF
DIFFTF
JO
UIF
DFOUSF
PG
UIF
EPVHI
XIJDI
ZPV
UIFO
GPME
JOUP
UIF
TIBQF
PG
BO
empanada.

t

(MB[F
XJUI
FHH
XIJUF
VTJOH
B
QBTUSZ
CSVTI

t

#BLF
JO
HSFBTFE
QBOT
BU
NFEJVN
UFNQFSBUVSF
GPS

NJOVUFT
PS
VOUJM
HPMEFO
CSPXO

Tip: $IFFTF
JT
B
HPPE
TPVSDF
PG
DBMDJVN
BOE
QSPUFJO
CVU
JT
BMTP
IJHI
JO
GBU
BOE
FOFSHZ
TP
JU
JT
JNQPSUBOU
UP
MJNJU
DIFFTF
QPSUJPOT
BU
NFBMT

21 22 Black quinoa, sweet potato, plantain and green leaf salad Chef Matthew Boland and Darwin Jose Torres (Aruba) Innovative recipe Serves: 4

Ingredients: Preparation:


H
TXFFU
QPUBUP t

8BTI
BOE
DPPL
UIF
RVJOPB
-FBWF
UP
DPPM

H
SJQF
QMBOUBJO 2 cups fresh spinach (other options are t


#PJM
UIF
TXFFU
QPUBUP
BOE
SJQF
QMBOUBJO
$IJOFTF
DBCCBHF
XBUFSDSFTT
PS
BOZ
TFQBSBUFMZ
8IFO
DPPLFE
DVU
JOUP

DN
PUIFS
HSFFO
MFBG
WFHFUBCMF DVCFT 
UCTQ
GSFTI
CBTJM t

8BTI
UIF
TQJOBDI
MFBWFT
BOE
LFFQ
JO
UIF

UCTQ
GSFTI
DPSJBOEFS
DJMBOUSP SFGSJHFSBUPS ›
DVQ
HSFFO
QFQQFS
EJDFE 
DVQ
GSFTI
DVDVNCFS
TFFEFE
BOE
t

*O
B
CPXM
NJY
BMM
UIF
JOHSFEJFOUT
BOE
ESFTT
XJUI
diced WFHFUBCMF
PJM
BOE
SJDF
WJOFHBS
DVQ
CMBDL
RVJOPB ›
DVQ
PMJWF
PS
WFHFUBCMF
PJM t

"EE
TBMU
BOE
QFQQFS
UP
UBTUF 
UCTQ
SJDF
WJOFHBS t

5P
HBSOJTI
ZPV
DBO
TIBWF
DBSSPU
DVSMT
XJUI
B
4BMU HSBUFS
PS
QPUBUP
QFFMFS
UIFO
UPBTU
UIFN
BOE
GSZ
1FQQFS UIJO
TMJDFT
PG
HSFFO
QMBOUBJO
5IFTF
HBSOJTIFT
DBO
CF
TQSJOLMFE
PWFS
UIF
TBMBE

For the garnish (optional) 1 carrot 
HSFFO
QMBOUBJO

23 24 Quinoa pie Source: Magda Choque Vilca and farmers of the Humahuaca Traditional recipe Gorge, Province of Jujuy (Argentina)

Ingredients: Preparación

3 DVQ
RVJOPB t

8BTI
BOE
DPPL
UIF
RVJOPB
JO
XBUFS
%SBJO 
H
HPBU
PS
DPX
DIFFTF 
MBSHF
POJPO t

'JOFMZ
DIPQ
UIF
POJPO
BOE
EJDF
UIF
QFQQFS 1 pepper t

4UBSU
UP
QSFQBSF
UIF
QJF
mMMJOH
CZ
GSZJOH
UIF
POJPO

IBSECPJMFE
FHHT and pepper in a pan. 
H
HSFFO
PMJWFT 
UCTQ
TFMGSBJTJOH
nPVS
t

"GUFS

NJOVUFT
BEE
UIF
DPOEJNFOUT
DIJWF

FHHT PMJWFT
BOE
UISFF
NJOVUFT
MBUFS
UIF
mOFMZ
EJDFE
$IJWF cheese. 1BQSJLB t

5VSO
PGG
UIF
IFBU
BOE
BEE
UIF
DIPQQFE
IBSE 4BMU CPJMFE
FHHT
4FU
BTJEF 1FQQFS t

0QUJPOBMMZ
ZPV
DBO
BEE
GSFTI
DIFFTF
PS
NP[[BSFMMB
UP
UIF
mMMJOH

t

1SFIFBU
UIF
PWFO
UP
B
IJHI
UFNQFSBUVSF
.FBOXIJMF
HSFBTF
B
CBLJOH
QBO

t

5P
QSFQBSF
UIF
QBTUSZ
DPNCJOF
UIF
DPPLFE
RVJOPB
XJUI
UIF
GSFTI
FHHT
BOE
UIF
nPVS
"EE
TBMU
QFQQFS
BOE
B
UFBTQPPO
PG
QBQSJLB
.JY
VOUJM
UIF
QBTUSZ
EPVHI
JT
VOJGPSN

t

$PWFS
UIF
CPUUPN
PG
UIF
CBLJOH
QBO
XJUI
IBMG
UIF
QBTUSZ
EPVHI

"EE
UIF
mMMJOH
TQSFBEJOH
JU
FWFOMZ
UIFO
UIF
UPQ
MBZFS
*G
VTJOH
DIFFTF
TQSJOLMF
PO
UPQ

Tip: t

#BLF
JO
UIF
PWFO
BU

¡$
GPS

NJOVUFT
*G
VTJOH
DIFFTF
SFNFNCFS
UP
TFU
UIF
PWFO
GPS
4FSWF
UIF
RVJOPB
QJF
XJUI
B
spinach, tomato and carrot HSJMMJOH TBMBE
UP
BEE
TPNF
WFHFUBCMFT
t

4FSWF UP
UIF
NFBM

25 1IPUP
DPVSUFTZ
PG
UIF
$IFG

26 Tabbouleh with wild mushrooms, black garlic and baby aubergine Chef André Chiang (Singapore) Innovative recipe Serves: 4 Ingredients: Preparation:

5IF
NVTISPPNT
NFOUJPOFE
CFMPX
BSF
POMZ
TVHHFTUJPOT
:PV
NBZ
VTF
BOZ
NVTISPPN
BWBJMBCMF
t

1FFM
UIF
BVCFSHJOFT
4UFBN
UIFN
XJUI
UIF
TMJDFT
JO
TFBTPO PG
IBN
GPS

NJOVUFT
VOUJM
DPPLFE
UISPVHI
and tender. 
PZTUFS
NVTISPPN 
IPO
TIJNFKJ
NVTISPPN t

4BVUÏ
BMM
UIF
NVTISPPNT
BWBJMBCMF
JO
TFBTPO

ESZ
NPSFM
NVTISPPN VOUJM
TMJHIUMZ
DBSBNFMJ[FE 
DIBOUFSFMMF 
ESZ
CMBDL
USVNQFU
NVTISPPN t

"EE
UIF
DIPQQFE
POJPO
TIBMMPUT
BOE
HBSMJD ž
DVQ
CVMHVS ž
DVQ
XIJUF
RVJOPB t

4USBJO
UIF
TBVUÏFE
NVTISPPNT
BOE
DIPQ
mOFMZ ž
DVQ
SFE
RVJOPB ž
DVQ
DIJWFT t

8BTI
BOE
HFOUMZ
CPJM
UIF
RVJOPB
BOE
CVMHVS


UCTQ
USVGnF
PJM
PQUJPOBM #MFOE
UIF
NVTISPPNT
JOUP
UIF
HSBJOT ž
DVQ
CBOBOB
TIBMMPU 
TNBMM
POJPO t

4FBTPO
XJUI
TBMU
QFQQFS
BOE
PQUJPOBMMZ
B
GFX

HBSMJD
DMPWF
CMBDL
ESPQT
PG
USVGnF
PJM
PS
GSFTI
USVGnFT 
CBCZ
BVCFSHJOFT 
TMJDFT
KBCVHP
IBN
PS
PQUJPOBMMZ
DVSFE
t

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UIF
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B
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*CFSJBO
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BOE
NBLF
TNPPUI
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PG
BJPMJ 
UCTQ
BMJPMJ t

5P
TFSWF
EFDPSBUF
UIF
CPUUPN
PG
UIF
QMBUF
XJUI
B
TQPPOGVM
PG
HBSMJD
QBTUF
BOE
QMBDF
UIF
FHHQMBOU
TMJHIUMZ
PO
UIF
QBTUF
BDDPNQBOJFE
Tip: CZ
UIF
NVTISPPN
BOE
HSBJO
NJYUVSF
'JOFMZ
DVU
"MJPMJ
JT
WFSZ
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UP
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B
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B
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5IFO
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ž
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PG
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BU
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TUJSSJOH
0QUJPOBMMZ
ZPV
DBO
BEE
FHHT
JO
QSFQBSJOH
UIF
TBVDF
POF
FHH
QFS
HBSMJD
DMPWF

27 28 Quinoa and laksa leaf salad with goat cheese, wakame and red wine Chef Chris Salans (Indonesia) Innovative recipe Serves: 6

Ingredients: For the wakame tuile 
H
ESJFE
TFBXFFE 
H
RVJOPB 
NM
XBUFS 
H
TIBMMPU
DIPQQFE 
H
MFNPO
[FTU 
H
DIJWFT
DIPQQFE

H
TIBMMPU
DIPQQFE 
H
MBLTB
MFBWFT
TMJDFE

H
TBMU DBO
CF
SFQMBDFE
XJUI

H
CMBDL
QFQQFS 7JFUOBNFTF
DPSJBOEFS 
NM
PMJWF
PJM 
H
DBOEJFE
LVNRVBUT 
H
JOTUBOU
ZFBTU 
MFNPO 
H
CSFBE
nPVS 4BMU 
H
TPVSEPVHI 1FQQFS 0MJWF
PJM For the garnish .JDSPHSFFOT For the goat cheese mixture 
H
HPBU
DIFFTF
JEFBMMZ
'SFODI
HPBU
DIFFTF 
NM
GSFTI
DSFBN

GBU
DPOUFOU

For the red wine glaze 
NM
QJOPU
OPJS
XJOF 
H
CMBDL
HSBQFT 
H
HMVDPTF
TZSVQ

29 Preparation: t

#PJM
UIF
RVJOPB
JO
WFHFUBCMF
TUPDL
VOUJM
DPPLFE
t

0ODF
UIF
TFBXFFE
JT
BU
SPPN
UFNQFSBUVSF
-FBWF
UP
DPPM NJY
XJUI
UIF
nPVS
TPVSEPVHI
ZFBTU
PMJWF
PJM
QFQQFS
BOE
TBMU
1MBDF
BMM
UIF
JOHSFEJFOUT
JO
B
t

.JY
UIF
RVJOPB
XJUI
UIF
TIBMMPU
DIJWFT
MBLTB
CBLJOH
QBO
BOE
MFBWF
UP
SJTF
BT
UIPVHI
ZPV
MFBWFT
BOE
DBOEJFE
LVNRVBUT
4FBTPO
XJUI
XFSF
NBLJOH
CSFBE MFNPO
KVJDF
TBMU
QFQQFS
BOE
PMJWF
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UP
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8IFO
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BU

¡$
VOUJM
t

'PS
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DIFFTF
NJYUVSF
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CZ
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BOE
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XJUI
B
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PS
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JO
B
NJYFS
(FOUMZ
XIJTL
t

-FBWF
UP
DPPM
UP
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UIFO
GSFF[F
UIF
GSFTI
DSFBN
BOE
DPNCJOF
JU
XJUI
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HPBU
UIF
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4FBTPO
UP
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1MBDF
PO
B
USBZ
BOE
MFBWF
UP
SFTU
PWFSOJHIU
JO
UIF
SFGSJHFSBUPS t

0ODF
GSP[FO
DVU
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JOUP
UIJO
TMJDFT
5IJT
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CF
EPOF
XJUI
B
NFBU
TMJDFS t

'PS
UIF
HMB[F
NJY
UIF
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HSBQFT
BOE
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UIF
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t

3FCBLF
BU

¡$
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UIF
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$PPL
UP
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UIF
t

'PS
QSFTFOUBUJPO
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PG
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B
HPPE
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XJUI
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UIF
RVJOPB
TBMBE
PO
UIF
t

'PS
UIF
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UVJMF
CPJM
UIF
XBUFS
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(BSOJTI
XJUI

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TMJDFT
BOE
UIF
XBLBNF
MFNPO
[FTU
BOE
TIBMMPU
.JY
UPHFUIFS

NJDSPHSFFOT
4FSWF
JNNFEJBUFMZ

Tip: 5IF
TPVSEPVHI
JT
PCUBJOFE
JO
UIF
GPMMPXJOH
XBZ
NJY
FRVBM
BNPVOUT
PG
XBUFS
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-FBWF
UP
SFTU
BU
SPPN
temperature for 24 hours. On UIF
TFDPOE
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TFQBSBUF
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UIF
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DIBSBDUFSJTUJD
MBSHF
HBT
CVCCMFT

30 31 1IPUP
DPVSUFTZ
PG
UIF
$IFG

32 Quinoa salad with red fruits Chef Joan Roca (Spain) Innovative recipe Serves: 4

Ingredients: Preparation:


H
RVJOPB t

$VU
BMM
UIF
WFHFUBCMFT
JOUP
WFSZ
TNBMM
DVCFT

DVQT

NM
XBUFS CSVOPJTF 
4FU
BTJEF 4USBXCFSSJFT Cherries t

$PPL
UIF
RVJOPB
GPS

NJOVUFT
JO
UIF
XBUFS
$PPM
BOE
NJY
XJUI
UIF
DIPQQFE
WFHFUBCMFT
4FU
4NBMM
TUSBXCFSSJFT aside. "DBDJB
nPXFST 5IZNF
nPXFST t

'PS
UIF
WJOBJHSFUUF
NJY
UIF
PJM
XJUI
UIF
MFNPO
1VSQMF
DPMPVSFE
nPXFST KVJDF
4FBTPO
XJUI
TBMU
BOE
QFQQFS 
H
TQSJOH
POJPO t

5P
TFSWF
ESFTT
UIF
RVJOPB
XJUI
UIF
MFNPO

H
SFE
QFQQFS WJOBJHSFUUF
1MBDF
UIF
RVJOPB
PO
B
QMBUF
BEE
UIF

H
HSFFO
QFQQFS TNBMM
TUSBXCFSSJFT
UIF
MBSHFS
TUSBXCFSSJFT
DVU
JO
IBMG
BOE
UIF
TMJDFE
DIFSSJFT
'JOBMMZ
EFDPSBUF
For the lemon vinaigrette UIF
TBMBE
XJUI
UIF
nPXFST 
H
PMJWF
PJM 
H
MFNPO
KVJDF

4BMU 1FQQFS

33 34 Quinoa salad with toasted cumin and lemon vinaigrette Chef Malika van Reenen (South Africa) Innovative recipe Serves: 4 Ingredients: Preparation:


DVQT
RVJOPB t

8BTI
BOE
ESBJO
UIF
RVJOPB
#PJM
JO
XBUFS
PS
4 carrots WFHFUBCMF
TUPDL
UXP
QBSUT
MJRVJE
GPS
POF
QBSU

DIFSSZ
UPNBUPFT RVJOPB 
DFMFSZ
TUBMLT t

$PPL
GPS

UP

NJOVUFT
BEE
IFSCT
JG
ZPV
›
DVDVNCFS XJTI  ›
HSFFO
DIJMMJ 
H
SPDLFU t

4USBJO
UIF
RVJOPB
BOE
MFU
DPPM
4FU
BTJEF 
IBOEGVM
DPSJBOEFS
DJMBOUSP 
H
GFUB
DIFFTF t

(SBUF
UIF
DBSSPUT
IBMWF
UIF
DIFSSZ
UPNBUPFT
DIPQ
UIF
DPSJBOEFS
BOE
DIJMMJ
TMJDF
UIF
DFMFSZ
BOE
TFFE
BOE
TMJDF
UIF
DVDVNCFS For the vinaigrette 1 tsp cumin seeds t

5PBTU
UIF
DVNJO
TFFET
VOUJM
ZPV
TNFMM
UIF

NM
MFNPO
KVJDF BSPNB  
NM
IPOFZ 
NM
PMJWF
PJM t

'PS
UIF
WJOBJHSFUUF
MJHIUMZ
DSVTI
UIF
UPBTUFE
DVNJO
JO
B
NPSUBS
BOE
UIFO
NJY
XJUI
UIF
MFNPO
4BMU
KVJDF
IPOFZ
BOE
PMJWF
PJM 1FQQFS t

.JY
BMM
UIF
JOHSFEJFOUT
JO
B
MBSHF
CPXM
JODMVEJOH
UIF
WJOBJHSFUUF

t

5P
TFSWF
MJOF
UIF
QMBUFT
XJUI
SPDLFU
1MBDF
UIF
TBMBE
PO
UPQ
BOE
DPWFS
XJUI
UIF
GFUB
DIFFTF

35 36 Quinoa salad with tuna and ginger Chef Takahiro Tozawa (Japan) Innovative recipe Serves: 6

Ingredients: Preparation:


DVQ
RVJOPB t

$PPL
UIF
RVJOPB
JO
UXP
DVQT
PG
XBUFS 
IBOEGVMT
TFBXFFE 
DBOT

H
UVOB t

$IPQ
UIF
TFBXFFE
TQSJOH
POJPOT
BOE
UPNBUPFT 2 tomatoes, chopped t

3JOTF
UIF
DPPLFE
RVJOPB
JO
B
TUSBJOFS
BOE
QMBDF

TQSJOH
POJPOT JO
B
CPXM
XJUI
UIF
UVOB 4IBWFE
HJOHFS
UP
UBTUF 8JOF
WJOFHBS
UP
UBTUF t

"EE
UIF
TIBWFE
HJOHFS
XJOF
WJOFHBS
MFNPO
-FNPO
KVJDF
UP
UBTUF KVJDF
BOE
TBMU
UP
UBTUF 4BMU
UP
UBTUF t

.JY
BMM
UIF
JOHSFEJFOUT

37 38 MAIN COURSES

39 40 Quinoa chilli

Traditional Source: Foundation for Development FAUTAPO (Bolivia) recipe

Ingredients: Preparation:

DVQ
RVJOPB t

8BTI
BOE
DPPL
UIF
RVJOPB ›
LH
NFBU 1 carrot t

*O
B
QBO
IFBU
UIF
HBSMJD
DIPQQFE
WFHFUBCMFT
UP
2 onions taste and minced meat. 1 tomato t

"EE
UIF
SFE
DIJMMJ
TFBTPO
XJUI
TBMU
BOE
QFQQFS

QPUBUPFT
DIPQQFE
BOE
DPPLFE UP
UBTUF
BOE
MFBWF
UP
DPPL 
HBSMJD
DMPWF

UCTQ
SFE
DIJMMJ t

0ODF
FWFSZUIJOH
JT
DPPLFE
NJY
JO
UIF
RVJOPB
4BMU and potatoes. 1FQQFS 0JM t

#SJOH
UP
UIF
CPJM
TP
UIBU
BMM
UIF
JOHSFEJFOUT
DPNCJOF

t

4FSWF

Tip: .FBU
JT
B
HPPE
TPVSDF
PG
QSP UFJO
BOE
JSPO
$VUUJOH
PGG
UIF
GBU
CFGPSF
DPPLJOH
DBO
IFMQ
SFEV DF
JUT
GBU
BOE
DBMPSJF
DPOUFOU

41 42 Quinoa soup with pork Source: Comunidad Laguna San Martín (Ecuador) Traditional recipe Serves: 5

Ingredients: Preparation:

›
DVQ
RVJOPB

H t

#PJM
UIF
RVJOPB
XJUIPVU
TBMU
JO
BMSFBEZ
CPJMJOH

H
QPSL water for 30 minutes. 
NFEJVN
QPUBUPFT

H t

$PPL
UIF
QPSL
DVU
JOUP
TNBMM
QJFDFT
UPHFUIFS

TNBMM
POJPO

H XJUI
UIF
TBMU
BOE
UIF
mOFMZ
DIPQQFE
POJPO
BOE

UCTQ
QFBOVU
UPBTUFE
BOE
HSPVOE

H HBSMJD 
HBSMJD
DMPWFT

H 
UTQ
DPMPVSFE
MBSE

H t

"EE
UIF
DPMPVSFE
MBSE
BOE
DPPL
GPS

NJOVUFT 
UTQ
DPSJBOEFS

H 
DVQ
NJML

H t

"EE
UIF
RVJOPB 
DVQT
XBUFS

H t

"EE
UIF
QFFMFE
BOE
TMJDFE
QPUBUPFT
BOE
CPJM
GPS
4BMU
15 minutes.

t

8IFO
UIF
NJYUVSF
JT
DPPLFE
BEE
UIF
QFBOVU
QSFWJPVTMZ
EJTTPMWFE
JO
UIF
NJML
BOE
UIFO
UIF
coriander.

Tip: 5IF
NFBU
DBO
CF
SFQMBDFE
CZ
cheese which is added at the end of the preparation.

43 44 Quinoa tortilla Chef Joseph Brozovich (Bolivia) Innovative recipe Serves: 4

Ingredients: Preparation:


FHHT t

8BTI
BOE
DPPL
UIF
RVJOPB ›
DVQ
USJDPMPVS
RVJOPB 
TNBMM
POJPO
mOFMZ
DIPQQFE t

*O
B
OPOTUJDL
QBO
NFMU
UIF
CVUUFS
BOE
CSPXO
UIF
POJPO
PWFS
IJHI
IFBU
-PXFS
UIF
IFBU
BOE

UCTQ
CVUUFS DPOUJOVF
UP
DPPL
VOUJM
UIF
POJPO
JT
DBSBNFM

DVQ
UPNBUP
QFFMFE
TFFEFE
BOE
EJDFE


CSPXO
BOE
UFOEFS
FOPVHI
UP
DPNF
BQBSU 'SFTI
CBTJM
MFBWFT
4BMU t

"EE
UIF
QFFMFE
TFFEFE
BOE
EJDFE
UPNBUP
BOE
1FQQFS UIF
GSFTI
CBTJM
MFBWFT

t

"EE
UIF
DPPLFE
RVJOPB
BOE
UIF
QSFWJPVTMZ
CFBUFO
FHHT

45 46 Quinoa soup with diced beef

Traditional Source: Guadalupe Community (Ecuador) recipe

Ingredients: Preparation:

›
DVQ
RVJOPB

H t

#PJM
UIF
RVJOPB
GPS

NJOVUFT 
H
CFFG 
NFEJVN
DBSSPU

H t

$PPL
UIF
EJDFE
CFFG
BOE
UIF
mOFMZ
DIPQQFE
›
DVQ
GSFTI
QFBT

H
POJPO
BOE
HBSMJD
XJUI
UIF
PJM
PS
DPMPVSFE
MBSE
-FBWF
UP
DPPL
GPS

NJOVUFT 
NFEJVN
QPUBUPFT

H 1 medium onion t

"EE
UIF
EJDFE
DBSSPU
BOE
UIF
QFBT
$PPL
GPS


HBSMJD
DMPWF more minutes. 
UTQ
DPSJBOEFS
DJMBOUSP 
UCTQ
PJM
PS
DPMPVSFE
MBSE

H t

"EE
UIF
QPUBUPFT
DIPQQFE
JOUP
NFEJVNTJ[F
4BMU
QJFDFT
BOE
DPPL
VOUJM
SFBEZ

t

"EE
UIF
DIPQQFE
DPSJBOEFS

t

4FSWF
IPU

Tip: .FBU
JT
B
HPPE
TPVSDF
PG
QSPUFJO
BOE
JSPO
$VUUJOH
PGG
UIF
GBU
CFGPSF
DPPLJOH
DBO
IFMQ
SFEVDF
JUT
GBU
BOE
DBMPSJF
content.

47 48 White quinoa broth with lamb Source: Victoria Coila Zapana, Wiñay Warmi Association Traditional recipe “El camino de la quinua” cookbook, published by the Manuela Ramos Movement (Peru) Serves: 10

Ingredients: Preparation:


H
XIJUF
RVJOPB t


4BVUÏ
UIF
mOFMZ
EJDFE
POJPO
JO
B
MJUUMF
WFHFUBCMF

MBNC
QJFDFT PJM
XJUI
PSFHBOP
TBMU
BOE
QFQQFS 
LH
JNJMMB
QPUBUPFT ž
XIJUF
DIV×P
UVOUB
t

"EE
UIF
QJFDFT
PG
MBNC
$PPL
VOUJM
UIF
NFBU
GSFF[FESJFE
QPUBUP SFMFBTFT
JUT
KVJDFT
UIFO
BEE

DVQT
PG
XBUFS

H
DIJDLQFB /FYU
BEE
UIF
DIJDLQFB
DBCCBHF
BOE
DFMFSZ 
DBCCBHF
MFBWFT t

4FQBSBUFMZ
JO
B
QSFTTVSF
DPPLFS
QBSCPJM
UIF

DPSO
DPCT
TMJDFE RVJOPB
JO
UXP
DVQT
PG
DPME
XBUFS
XJUIPVU
TBMU
GPS

POJPO
GPS
TFBTPOJOH 15 minutes. $FMFSZ
BOE
POJPO
UP
UBTUF 4BMU t

0ODF
UIF
MBNC
JT
DPPLFE
BEE
UIF
QBSCPJMFE
0SFHBOP RVJOPB
BOE
CSJOH
UP
UIF
CPJM
UP
SFMFBTF
JUT
1FQQFS XIJUFOFTT
BOE
nBWPVS


0JM t

"T
TPPO
BT
CSPVHIU
UP
UIF
CPJM
BEE
UIF
QPUBUPFT
UIF
XIJUF
DIV×P
BOE
UIF
DPSO
DPC
TMJDFT
BOE
DPPL
VOUJM
EPOF

t

4FSWF
JO
B
CPXM
BOE
TQSJOLMF
XJUI
QBSTMFZ

Tip: -FHVNFT
MJLF
DIJDLQFBT
BSF
B
HPPE
TPVSDF
PG
mCSF
QSPUFJO
BOE
NJOFSBMT

49 50 Quinoa and fish stew Source: Wiñay Warmi Association Traditional recipe “El camino de la quinua” cookbook, published by the Manuela Ramos Movement (Peru) Serves: 5

Ingredients: Preparation:


DVQ
RVJOPB t

'SZ
UIF
mTI
JO
B
MJUUMF
PJM
BOE
TFBM
FBDI
QJFDF
PO

QJFDFT
GSJFE
mTI CPUI
TJEFT 
UCTQ
GSFTI
DIFFTF
t

8BTI
BOE
DPPL
UIF
RVJOPB
JO
XBUFS 
DVQ
NJML 1 medium onion t

'SZ
UIF
DSVTIFE
HBSMJD
XJUI
UIF
DVNJO
QFQQFS

MBSHF
DPSO
DPCT POJPO
BOE
DFMFSZ
"EE
UP
UIF
DPPLFE
RVJOPB 
MBSHF
QPUBUPFT 
DVQ
HSFFO
CFBOT t

"EE
UIF
TRVBTI
HSFFO
CFBOT
TMJDFE
DPSO

DVQ
TRVBTI
DIPQQFE DPCT
BOE
QPUBUPFT
DVU
JOUP
TUSJQT

DFMFSZ
TUBMLT t

8IFO
FWFSZUIJOH
JT
DPPLFE
BEE
UIF
DIFFTF (BSMJD Cumin t

8IFO
TFSWJOH
UIF
TUFX
BEE
UIF
NJML
BOE
mTI 1FQQFS Coriander

Tip: 8IFO
CVZJOH
NJML
DIPPTF
NJML
UIBU
JT
MPX
JO
GBU
UP
SFEVDF
UIF
FOFSHZ
BOE
TBUVSBUFE
GBU
content.

51 52 Quinoa burger Chef Martiniano Molina (Argentina) Innovative recipe Serves: 4

Ingredients: Preparation:


H
RVJOPB
TFFET t

8BTI
UIF
RVJOPB 2 onions t

*O
B
QPU
QSFGFSBCMZ
FBSUIFOXBSF
HFOUMZ
IFBU

MFFL UIF
DIPQQFE
POJPOT
BOE
MFFL
JO

UBCMFTQPPOT

NM
IPU
WFHFUBCMF
TUPDL PG
PMJWF
PJM
VOUJM
MJHIUMZ
CSPXOFE 
H
QVNQLJO
HSBUFE 
UCTQ
TFTBNF
TFFET
t

4UJS
JO
UIF
RVJOPB
BOE
IPU
WFHFUBCMF
TUPDL
$PPL

UCTQ
TVOnPXFS
TFFET VODPWFSFE
BU
MPX
CPJM
GPS

NJOVUFT 
UCTQ
nBY
TFFET 'SFTI
QBSTMFZ t

4UJS
JO
UIF
HSBUFE
QVNQLJO
UIF
TFFET
BOE
UIF
TBMU
BOE
QFQQFS
.JY
BOE
UVSO
PGG
UIF
IFBU

UCTQ
PMJWF
PJM
$PWFS
BOE
MFU
TUBOE
VOUJM
DPNQMFUFMZ
DPPM 4BMU (SPVOE
CMBDL
QFQQFS t

"EE
DIPQQFE
QBSTMFZ
BOE
MFBWF
JO
UIF
SFGSJHFSBUPS
GPS

IPVST

To accompany the burger t

3FNPWF
NJY
XFMM
BOE
TIBQF
UIF
CVSHFS
QBUUJFT
2 round tomatoes XJUI
UIF
QBMNT
PG
ZPVS
IBOET
XIJDI
ZPV
IBWF

H
NP[[BSFMMB
DIFFTF QSFWJPVTMZ
NPJTUFOFE
XJUI
DPME
XBUFS 'SFTI
CBTJM 0MJWF
PJM t

#SPXO
UIF
CVSHFST
PO
CPUI
TJEFT
JO
B
GSZJOH
QBO
4BMU XJUI
B
GFX
ESPQT
PG
PMJWF
PJM (SPVOE
CMBDL
QFQQFS t

5P
TFSWF
BDDPNQBOZ
XJUI
B
TBMBE
PG
EJDFE
GSFTI
UPNBUP
QJFDFT
PG
NP[[BSFMMB
BOE
GSFTI
CBTJM
TUSJQT
TFBTPOFE
XJUI
TBMU
PMJWF
PJM
BOE
CMBDL
pepper.

53 54 Puñuchi (quinoa soup) Source: Promotion of Andean Development RURANDES Traditional recipe “El camino de la quinua” cookbook, published by the Manuela Ramos Movement (Peru) Serves: 5

Ingredients: Preparation:

›
LH
XBTIFE
RVJOPB t

8BTI
UIF
RVJOPB
BOE
DPPL
JO
XBUFS
UPHFUIFS

CVODIFT
TQSJOH
POJPO XJUI
UIF
mOFMZ
DIPQQFE
WFHFUBCMFT 3 carrots t

4FQBSBUFMZ
QSFQBSF
UIF
TFBTPOJOH
XJUI
UIF

HBSMJD
DMPWFT DIPQQFE
POJPO
BOE
UIF
TQMJU
HBSMJD
DMPWFT


UCTQ
PJM 4BMU
t
"EE
XJUI
NPSF
XBUFS
BOE
CPJM
PO
MPX
IFBU
DPOTUBOUMZ
TUJSSJOH
HFOUMZ
UP
BWPJE
CVSOJOH
UIF
CPUUPN
PG
UIF
QPU

t

'JOBMMZ
BEE
TBMU
UP
UBTUF
BOE
SFNPWF
GSPN
UIF
IFBU
5P
NBLF
iQV×VDIJw
XSBQ
UIF
QPU
JO
B
IJEF
PS
CMBOLFU
BOE
MFU
UIF
DPPLJOH
mOJTI
CZ
JUTFMG
1V×VDIJ
NFBOT
iTMFFQJOH
GPPEw
BT
UIF
GPPE
DPPLT
BXBZ
GSPN
UIF
IFBU

Tip: $BSSPUT
BSF
SJDI
JO
WJUBNJO
"
XIJDI
QMBZT
B
SPMF
JO
EFWFMPQJOH
PVS
FZFTJHIU
CPOF
HSPXUI
SFQSPEVDUJPO
DFMM
GVODUJPOT
BOE
UIF
JNNVOF
TZTUFN

55 56 Valencian paella with seafood and quinoa Chef Juan José Peralta (Bolivia) Innovative recipe Serves: 4

Ingredients: Preparation:


DVQT
RVJOPB t
$VU
UIF
UPNBUPFT
JO
IBMG
TFFE
BOE
EJDF

DVQT
mTI
TUPDL
NBEF
GSPN
mTI
CPOFT
BOE
CSVOPJTF  IFBET t

$VU
UIF
QFQQFS
TFFE
BOE
DVU
JOUP
TUSJQT
›
LJMP
BTTPSUFE
TFBGPPE KVMJFOOF  ›
DIJDLFO
CSFBTU
EJDFE 1 red pepper t

4PBL
UIF
4QBOJTI
DIPSJ[PT
JO
XBSN
XBUFS
GPS

2 tomatoes NJOVUFT
3FNPWF
UIF
TLJO
BOE
TMJDF
JOUP
EJTDT 
HBSMJD
DMPWFT 1 cup peas t

$IPQ
UIF
HBSMJD
DMPWFT 
DVQT
CSPBE
CFBOT t
)FBU
UIF
PMJWF
PJM
JO
B
QBFMMB
EJTI
BEE
UIF

DVQ
HSFFO
CFBOT DIPSJ[P
BOE
HFOUMZ
GSZ
GPS
B
GFX
NJOVUFT
"EE
›
CPUUMF
XIJUF
XJOF UIF
QFQQFS
BOE
HBSMJD
4UJS
BOE
MFBWF
UP
DPPL
GPS

UCTQ
QBSTMFZ
DIPQQFE a few minutes. 
UCTQ
NJOU
DIPQQFE 
UCTQ
XIJUF
QFQQFS
HSPVOE t

"EE
UIF
CFBOT
QFBT
BOE
HSFFO
CFBOT
4UJS
UIF

UCTQ
QPXEFSFE
TBGGSPO XIPMF
NJYUVSF
BOE
BEE
UIF
DIPQQFE
UPNBUPFT 
UCTQ
HSPVOE
"SFRVJQB
SFE
QFQQFS
QPE t
"EE
UIF
RVJOPB
UIFO
UIF
mTI
TUPDL
UP
UIF
QBFMMB ž
DVQ
PMJWF
PJM 
4QBOJTI
DIPSJ[PT t
"EE
UIF
QBSTMFZ
NJOU
TBGGSPO
BOE
UIF
SFE
QFQQFS
BMSFBEZ
DPPLFE

t

%JDF
UIF
DIJDLFO
CSFBTU
BOE
TBVUÏ

t
$PNCJOF
UIF
TFBGPPE
BOE
UIF
EJDFE
DIJDLFO
XJUI
UIF
XIPMF
QBFMMB

t
8IFO
UIF
QBFMMB
CFHJOT
UP
ESZ
BEE
UIF
XIJUF
XJOF
BOE
NBJOUBJO
PO
MPX
IFBU.

57 1IPUP
DPVSUFTZ
PG
UIF
$IFG 58 Hot quinoa ceviche Chef Flavio Solorzano (Peru) vanguardiaInnovative recipe Serves: 4

Ingredients: Preparation:


UCTQ
WFHFUBCMF
PJM

NM t

5P
NBLF
UIF
TUPDL
CPJM
UIF
CPOFT
XIJUF
POJPO
HJOHFS
QFFMFE
HBSMJD
DMPWFT
BOE
DBSSPU
JO

MJUSFT

H
EJDFE
HBSMJD of water for 1 hour. 
UCTQ
NJSBTPM
DIJMMJ
QBTUF 
UCTQ
ZFMMPX
DIJMMJ
QBTUF t

4USBJO
UIF
SFTVMUJOH
TUPDL
BCPVU

MJUSF  
UTQ
CMBDL
QFQQFS t

.FBOXIJMF
SJOTF
BOE
ESBJO
UIF
RVJOPB
1 tsp cumin 1 tsp turmeric t

(SBUF
UIF
DBTTBWB
XJUI
UIF
DPBSTF
TJEF
PG
B
CPY

H
RVJOPB HSBUFS 
H
DBTTBWB
DPBSTFMZ
HSBUFE t

$SVTI
UIF
NPDIFSP
DIJMMJ
XJUI
B
LOJGF
CMBEF

UTQ
TBMU PS
QFTUMF
%P
UIJT
POMZ
PODF
UP
LFFQ
UIF
DIJMMJ

MFNPOT intact. 
H
SFE
POJPO
UIJDL
KVMJFOOF t

4RVFF[F
UIF
MFNPOT 
NPDIFSP
DIJMMJFT t

*O
UIF
PJM
HFOUMZ
GSZ
UIF
HBSMJD
UIF
NJSBTPM
BOE
For the stock ZFMMPX
DIJMMJ
QBTUFT
BOE
UIF
TQJDFT
QFQQFS

LH
DIJDLFO
CPOFT DVNJO
BOE
UVSNFSJD
GPS

NJOVUFT 
H
HJOHFS
TMJDFE
t

"EE
UIF
DIJDLFO
TUPDL
ZPV
QSFQBSFE
CFGPSF ½ white onion 
HBSMJD
DMPWFT
QFFMFE t

"EE
UIF
RVJOPB
BOE
CFHJO
UP
DPPL
XJUI
UIF
QPU
¼ carrot DPWFSFE ›
DVQT
XBUFS

MU t

"GUFS

NJOVUFT
BEE
UIF
DBTTBWB For the garnish t

"GUFS

NJOVUFT
TBVUÏ
UIF
SFE
POJPO
BOE
BEE
UP
UIF
RVJOPB
XJUI
UIF
QSFWJPVTMZ
DSVTIFE

UCTQ
BOOBUUP
PJM
NPDIFSP
DIJMMJFT 
H
DIJDLFO
CSFBTU
TISFEEFE 
H
TQSJOH
POJPO t

"EE
UIF
MFNPO
KVJDF 
H
DPSJBOEFS
DJMBOUSP
TUFNT
BOE
t

$POUJOVF
DPPLJOH
GPS

NJOVUFT MFBWFT t

)FBU
UIF
BOOBUUP
PJM
BOE
TBVUÏ
UIF
TISFEEFE
DIJDLFO
CSFBTUT
TQSJOH
POJPO
BOE
DPSJBOEFS
stems.

t

4FSWF
UIF
DFWJDIF
JO
B
CPXM
BOE
EFDPSBUF
XJUI
UIF
TBVUÏFE
HBSOJTI
BOE
DPSJBOEFS
MFBWFT

59 60 Scrambled eggs with quinoa Source: Alejandrina Mendoza. Recipe gathered with Traditional recipe help from Magda Choque Vilca (Argentina) Serves: 5

Ingredients: Preparation:

2 onions t

8BTI
BOE
CPJM
UIF
RVJOPB 1 pepper

3
DVQ
RVJOPB t

$IPQ
UIF
POJPO
BOE
EJDF
UIF
QFQQFS 
H
HPBU
DIFFTF

t

$PPL
UIF
POJPO
BOE
UIF
QFQQFS 
FHHT Turmeric or saffron t

0ODF
DPPLFE
BEE
UIF
TBGGSPO
PS
UVSNFSJD
BOE
$IJWFT mOBMMZ
UIF
FHHT
BOE
DIFFTF

t

4UJS
JO
UIF
QSFWJPVTMZ
DPPLFE
BOE
DPPMFE
RVJOPB

t

4FSWF
XJUI
B
TQSJOLMJOH
PG
DIJWFT
"DDPNQBOZ
with toast, if desired.

Tip: (SFFO
QFQQFST
BSF
B
HPPE
TPVSDF
PG
WJUBNJO
$


61 62 Stuffed mushrooms Chef Rubén Vega Soler (Ecuador) Innovative recipe Serves: 4

Ingredients: Preparation:

1 red pepper t

%JDF
CSVOPJTF
UIF
QFQQFST
BOE
POJPO
(FOUMZ
GSZ
GPS
B
GFX
NJOVUFT 
ZFMMPX
QFQQFS 
QFBSM
POJPO
t

"EE
UIF
CBZ
MFBG
QBQSJLB
BOE
UPNBUP
QBTUF
4BMU
BOE
QFQQFS
UP
UBTUF

4FU
BTJEF 
CBZ
MFBG 3 tsp tomato paste t

$PPL
UIF
RVJOPB
JO
UIF
DIJDLFO
TUPDL
VOUJM
›
UTQ
4QBOJTI
QBQSJLB UFOEFS
UIFO
DPNCJOF
XJUI
UIF
GSJFE
QFQQFST
and onion. 
DVQ
RVJOPB

DVQT
MJHIU
DIJDLFO
TUPDL t

$MFBO
UIF
NVTISPPNT
BOE
mMM
UIF
DBQT
XJUI
UIF
W
H
GSFTI
NVTISPPNT BCPWF
NJYUVSF 0MJWF
PJM t

1MBDF
JO
UIF
PWFO
GPS

NJOVUFT %SJFE
IFSCT 4BMU t

4FSWF
XJUI
PMJWF
PJM
BOE
IFSCT
SPTFNBSZ
UIZNF
DVSMZ
QBSTMFZ
BOE
NBSKPSBN  1FQQFS

63 64 Quinoa stew Fuente: Teresa Berta Cardozo, of the indigenous Traditional recipe community of Ayllu Mama Kolla (Argentina) Recipe gathered with help from Magda Choque Vilca

Ingredients: Preparation:

1
DVQT
RVJOPB t

8BTI
BOE
DPPL
UIF
RVJOPB
JO
XBUFS 2 onions 1 red pepper t

'JOFMZ
EJDF
UIF
POJPOT
BOE
SFE
QFQQFS
1FFM
BOE
dice the tomato. 
H
ESJFE
NFBU
DIBSRVJ 1 tomato t
*O
B
IPU
QBO
QPVS
UIF
PJM
BOE
XIFO
IPU
BEE
UIF

DVQT
WFHFUBCMF
TUPDL

onion and red pepper. 1BQSJLB 1BSTMFZ
DIPQQFE
t

"EE
TBMU
BOE
HFOUMZ
GSZ /FVUSBM
PJM 4BMU t

"EE
UIF
UPNBUP
BOE
UIF
SFNBJOJOH
DPOEJNFOUT 1FQQFS t

$SVTI
UIF
ESJFE
NFBU
BOE
TFQBSBUF
UIF
TUSBOET
Add to the pan.

t

"EE
UIF
IPU
WFHFUBCMF
TUPDL
MFU
CPJM
UIFO
BEE
UIF
QSFWJPVTMZ
DPPLFE
RVJOPB

t

0ODF
UIF
MJRVJE
IBT
FWBQPSBUFE
BOE
UIF
NJYUVSF
UIJDLFOT
SFNPWF
GSPN
UIF
IFBU

t

4FSWF
XJUI
DIPQQFE
QBSTMFZ

Tip: Limit the sodium content PG
UIF
EJTI
CZ
DIPPTJOH
WFHFUBCMF
TUPDL
XJUI
MPX
TPEJVN
DPOUFOU
-JNJUJOH
TPEJVN
JO
NFBMT
JT
FTQFDJBMMZ
JNQPSUBOU
GPS
QFPQMF
XJUI
IJHI
CMPPE
QSFTTVSF

65 66 Quinoa meatballs in sauce Chef Orfelinda Negrete (Peru) Innovative recipe Serves: 4 Ingredients: Preparation:


MFNPO t

4PBL
UIF
RVJOPB
GSPN
B
QSFWJPVT
EBZ
XJUI
UIF
1 onion KVJDF
PG
B
MFNPO

HSFFO
DIJMMJ t

8BTI
UIF
RVJOPB

PS

UJNFT
CFGPSF
DPPLJOH 
DVQ
RVJOPB
t

$IPQ
UIF
POJPO
BOE
UPNBUPFT
(SJOE
UIF
DIJMMJ 2 tomatoes ›
UCTQ
HBSMJD
DSVTIFE t

1SFQBSF
B
TFBTPOJOH
XJUI
UIF
POJPO
UPNBUP
BOE
DIJMMJ
BOE
BEE
TBMU
QFQQFS
BOE
HBSMJD 
UCTQ
DIFFTF
HSBUFE 
UCTQ
SBJTJOT t

*O
B
TFQBSBUF
CPXM
QMBDF
UIF
RVJOPB
HSBUFE

UTQ
QBSTMFZ
DIPQQFE DIFFTF
QBSTMFZ
PSFHBOP
SBJTJOT
BOE
HSPVOE
CFFG
,OFBE
UP
NJY
XFMM
BOE
GPSN
NFBUCBMMT 
UTQ
PSFHBOP 
UCTQ
SPTFNBSZ t

1PVS
UIF
CFFG
TUPDL
JOUP
B
QBO
BEE
UIF

UCTQ
HSPVOE
CFFG TFBTPOJOH
BOE
CSJOH
UP
NFEJVN
IFBU 
DVQ
CFFG
TUPDL t

8IFO
UIF
TUPDL
JT
CPJMJOH
DBSFGVMMZ
BEE
UIF

SBDBDIBT
XIJUF
PS
1FSVWJBO
DBSSPU NFBUCBMMT
POF
CFTJEF
UIF
PUIFS
Butter t

-PXFS
UIF
IFBU
BOE
DPPL
VOUJM
SFBEZ &WBQPSBUFE
NJML 4BMU
t

"DDPNQBOZ
XJUI
SBDBDIB
QVSFF 1FQQFS t

5P
NBLF
UIF
QVSFF
DPPL
UIF
SBDBDIBT
VOUJM
SFBEZ
BOE
HSJOE
"EE
CVUUFS
FWBQPSBUFE
NJML
UP
UBTUF
TBMU
BOE
QFQQFS
.JY
UIF
JOHSFEJFOUT
BOE
TFSWF

67 68 Lentils with quinoa

Traditional Source: Feria Libre Nueva Esperanza de Arica (Chile) recipe Serves: 4 Ingredients: Preparation:


DVQ
DPPLFE
RVJOPB t

1SFWJPVTMZ
DPPL
UIF
RVJOPB
JO

DVQT
PG
CPJMJOH

DVQT
MFOUJMT water. 1 onion 2 carrots t

3FEVDF
UIF
UFNQFSBUVSF
BOE
DPPL
PO
MPX
IFBU
GPS
BCPVU

NJOVUFT
PS
VOUJM
UIF
XBUFS
IBT
0JM FWBQPSBUFE
BOE
UIF
RVJOPB
JT
UFOEFS (BSMJD
TBMU
BOE
QFQQFS
UP
UBTUF t
1PVS
PJM
JOUP
B
QPU
BEE
UIF
POJPO
DIPQQFE
JOUP
MBSHF
DVCFT
BOE
TFBTPO
XJUI
TBMU
QFQQFS
BOE
HBSMJD
UP
UBTUF

t

"EE
UIF
QSFWJPVTMZ
XBTIFE
MFOUJMT
BOE
UIF
DB SSPUT
DIPQQFE
JOUP
IBMG
DJSDMFT
$PWFS
XJUI
XBUFS
UXP
mOHFST
BCPWF
UIF
MFOUJMT
BOE
DPPL
PO
IJHI
IFBU
VOUJM
CPJMJOH

t

-PXFS
UIF
IFBU
BOE
DPOUJOVF
UP
DPPL
VOUJM
UIF
MFOUJMT
BSF
UFOEFS
BCPVU

NJOVUFT

t

5IFO
BEE
UIF
DPPLFE
RVJOPB
BOE
NJY
XFMM

Tip: -FOUJMT
NJYFE
XJUI
RVJOPB
PS
DFSFBMT
TVDI
BT
SJDF
PS
OPPEMFT
BSF
B
HPPE
TPVSDF
PG
protein.

69 70 Quinoa coated sardines, served on sautéed black quinoa accompanied with chakalaka and fresh vegetables

Chef Citrum Khumalo (South Africa) Innovative recipe Serves: 4

Ingredients: For the chacalaka 
UCTQ
POJPO
DIPQQFE For the fish 1 ½ cup tomato, diced 2 cans sardines 
UCTQ
UPNBUP
QBTUF 
FHHT
›
DVQ
LJEOFZ
CFBOT
DPPLFE

DVQ
GSFTI
NJML 1 carrot, diced 
DVQ
RVJOPB
nPVS

DFMFSZ
TUBML
DIPQQFE


MJUSF
DPPLJOH
PJM 
HSFFO
QFQQFS
DIPQQFE

4BMU 
TDPUDI
CPOOFU
QFQQFS
DIPQQFE 1FQQFS 
UCTQ
DPPLJOH
PJM 
UCTQ
GSFTI
DPSJBOEFS
DJMBOUSP
½ tsp cumin seeds For the quinoa 4 tsp turmeric 
DVQ
RVJOPB






UCTQ
DBZFOOF
QFQQFS


UCTQ
POJPO
DIPQQFE 
UTQ
HSPVOE
DJOOBNPO 
DVQ
WFHFUBCMFT
TBVUÏFE
JO
XPL 
UTQ
NBTBMB



UCTQ
PJM 2 tsp cumin powder

For the garnish .JDSPHSFFOT

71 Preparation: t
#FHJO
CZ
DPPLJOH
UIF
RVJOPB
JO

DVQT
PG
XBUFS
t
)FBU

MJUSF
PG
PJM
BOE
EFFQGSZ
UIF
mTI
VOUJM
BOE
B
QJODI
PG
TBMU
VOUJM
UFOEFS
8IFO
DPPLFE
HPMEFO
CSPXO
%SZ
PGG
UIF
PJM
XJUI
B
QBQFS
QMBDF
JO
B
DMFBO
CPXM
BOE
TFU
BTJEF UPXFM t
5P
QSFQBSF
UIF
TBSEJOFT
CFHJO
CZ
NJYJOH

t
4FSWF
UIF
mTI
PO
UIF
RVJOPB
BOE
UPQ
XJUI
UIF
FHHT
UIF
NJML
BOE
B
QJODI
PG
TBMU DIBLBMBLB

(BSOJTI
XJUI
NJDSPHSFFOT
t
1MBDF
RVJOPB
nPVS
PO
B
EJTI
TFBTPOFE
XJUI
t
'PS
B
WFHFUBSJBO
WFSTJPO
PG
UIJT
EJTI
FMJNJOBUF
TBMU
BOE
QFQQFS
%VTU
UIF
mTI
XJUI
UIF
nPVS
UIF
TBSEJOFT
BEE
UIF
RVJOPB
UP
UIF
DIBLBMBLB
EJQ
JO
UIF
CFBUFO
FHH
BOE
mOJTI
CZ
DPBUJOH
XJUIPVU
UIF
mTI
MJRVJE
BOE
TFSWF
UPQQFE
XJUI
XJUI
nPVS
1MBDF
PO
B
DMFBO
EJTI
BOE
LFFQ
JO
NJDSPHSFFOT UIF
SFGSJHFSBUPS t
,FFQ
UIF
MJRVJE
GSPN
UIF
mTI
GPS
UIF
DIBLBMBLB t
'PS
UIF
DIBLBMBLB
CFHJO
CZ
IFBUJOH
B
QBO
XJUI

UBCMFTQPPOT
PG
PJM
4BVUÏ

UBCMFTQPPOT
PG
POJPO
DFMFSZ
BOE
DBSSPU
BOE
DPOUJOVF
DPPLJOH
GPS

NJOVUFT
"EE
BMM
UIF
TQJDFT
BOE
DPPL
GPS
another 2 minutes. Add the tomato and tomato QBTUF
BOE
DPOUJOVF
DPPLJOH
GPS

NJOVUFT
"EE
UIF
CFBOT
BOE
UIF
MJRVJE
GSPN
UIF
mTI
BOE
DPPL
VOUJM
FWFSZUIJOH
JT
XFMM
DPNCJOFE
4FU
BTJEF
BOE
LFFQ
XBSN t
)FBU
BOPUIFS
QBO
XJUI

UBCMFTQPPOT
PG
PJM
BOE
TBVUÏ
UIF
SFNBJOJOH
POJPO
"EE
WFHFUBCMFT
QSFWJPVTMZ
TBVUÏFE
JO
B
XPL
BOE
DPPL
GPS

NJOVUFT
"EE
UIF
RVJOPB
BOE
DPOUJOVF
DPPLJOH
VOUJM
BMM
UIF
JOHSFEJFOUT
IBWF
DPNCJOFE
XFMM
BOE
BSF
DPPLFE

72 73 74 Spicy minced pork and mushrooms with quinoa grilled in banana leaves Chef ML Sirichalerm Svasti (McDang) (Thailand) Innovative recipe Serves: 4 Ingredients: Preparation:


CBOBOB
MFBWFT
GPS
XSBQQJOH
t

4PBL
UIF
RVJOPB
GPS
B
GFX
IPVST
BOE
SJOTF PS
MPUVT
MFBWFT t

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B
QBO
BEE
UIF
RVJOPB
BOE
TMPXMZ
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CBNCPP
TLFXFST JO
XBUFS
XIJMF
TUJSSJOH
"EE
NPSF
XBUFS
BT
UIF
XBUFS
FWBQPSBUFT
"U
UIF
FOE
PG
DPPLJOH
BEE
UIF
DSFBN
BOE
CVUUFS For the paste 
HBSMJD
DMPWFT



t

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UIF
QBTUF
DSVTI
UIF
HBSMJD
DIJMMJFT
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mOFMZ
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ZPV

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B
QBTUF 
TUFNT
MFNPOHSBTT
t

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B
CPXM
NJY

UBCMFTQPPOT
PG
UIF
QBTUF
XJUI
For the meat mixture UIF
NJODFE
QPSL
TPZ
TBVDF
BOE
NVTISPPNT
QSFWJPVTMZ
UPSO
JOUP
QJFDFT
CZ
IBOE

'PS
B
MFTT

DVQT
NJODFE
QPSL


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PG
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TPZ
TBVDF



t
1MBDF
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CBOBOB
MFBWFT
POF
PO
UPQ
PG
UIF
PUIFS


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DPMPVS t
'PS
FBDI
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mWF
TMJDFT
PG
5 cups water DIJMMJ
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UIF
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PG
UIF
CBOBOB
MFBWFT
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›
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PG
UIF
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–
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DPPLFE
RVJOPB
POUP
UIF
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For the garnish QPSL
NJYUVSF 
CPJMFE
FHHT t
8SBQ
FWFSZUIJOH
XJUI
UIF
CBOBOB
MFBWFT
BOE
TFDVSF
XJUI
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HSFFO t
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Tip: *O
UIF
SFDJQF
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UZQFT
PG
NFBU
PS
SJDF
JOTUFBE
PG
RVJOPB

75 76 Stir fried quinoa with Thai style chicken satay and peanut sauce

Chef Lorenzo Rosso (Thailand) Innovative recipe Serves: 4

Ingredients: For the chicken satay 
H
DIJDLFO
CSFBTU For the stir fried quinoa 
UCTQ
DVSSZ
QPXEFS ›
DVQ
XIJUF
RVJOPB

UCTQ
MJHIU
DPDPOVU
NJML ›
DVQT
DIJDLFO
TUPDL





UCTQ
TVHBS 
UCTQ
POJPO
mOFMZ
DIPQQFE


UCTQ
mTI
TBVDF


UCTQ
DBSSPU
EJDFE 
UCTQ
DVDVNCFS
EJDFE For the peanut sauce 
UCTQ
CVUUFS 
UCTQ
HSPVOE
QFBOVUT

UCTQ
DPSJBOEFS
MFBG
DJMBOUSP 
UCTQ
SFE
DVSSZ
QBTUF ,PTIFS
TBMU 
UCTQ
WFHFUBCMF
PJM 
UCTQ
mTI
TBVDF 
UCTQ
QBMN
TVHBS 
UCTQ
MJHIU
DPDPOVU
NJML

77 Preparation: t
3JOTF
UIF
RVJOPB t

(SJMM
VOUJM
XFMM
EPOF
NBLJOH
TVSF
UIF
DIJDLFO
JT
LFQU
KVJDZ
BOE
NPJTU
PO
UIF
JOTJEF t
*O
B
IFBWZCPUUPNFE
TBVDFQBO
NFMU
UIF
CVUUFS
PWFS
MPX
IFBU t

5P
QSFQBSF
UIF
QFBOVU
TBVDF
IFBU
UIF
WFHFUBCMF
PJM
PO
MPX
IFBU
JO
B
IFBWZCPUUPNFE
t

"EE
UIF
mOFMZ
DIPQQFE
POJPO
BOE
UIF
EJDFE
saucepan. DBSSPU
BOE
DVDVNCFS
$PPL
GPS
B
GFX
NJOVUFT
PS
VOUJM
UIF
POJPO
JT
USBOTMVDFOU t

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UIF
DVSSZ
QBTUF
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TUJS
GPS
POF
NJOVUF
t

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UIF
DIJDLFO
TUPDL
TBMU
UP
UBTUF
BOE
CSJOH
t

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UIF
HSPVOE
QFBOVUT
BOE
DPDPOVU
NJML
UP
UIF
CPJM 4JNNFS
HFOUMZ
VOUJM
UIF
TBVDF
IBT
SFEVDFE
CZ
IBMG t

4MPXMZ
TUJS
JO
UIF
RVJOPB
BOE
SFEVDF
UIF
IFBU
UP
B
WFSZ
MPX
TJNNFS t

4FBTPO
UP
UBTUF
XJUI
QBMN
TVHBS
BOE
mTI
sauce. t

$PWFS
BOE
DPPL
GPS

NJOVUFT
PS
VOUJM
BMM
UIF
MJRVJE
IBT
CFFO
BCTPSCFE t

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CZ
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GSJFE
RVJOPB
PO
B
MBSHF
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TVSSPVOEFE
CZ
UIF
DIJDLFO
TLFXFST
t

5IF
UJOZ
AUBJMT
PG
UIF
RVJOPB
TFFET
XJMM
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4QSJOLMF
XJUI
GSFTI
DPSJBOEFS
BOE
TFSWF
XJUI
XIFO
UIF
RVJOPB
JT
GVMMZ
DPPLFE the peanut sauce. t

3FNPWF
GSPN
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MFU
TUBOE
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GPS
5 minutes. t

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UIF
DPSJBOEFS
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BOE
mTI
sauce. t

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UIF
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UISFBEJOH
UIF
DIJDLFO
QJFDFT
POUP
CBNCPP
TLFXFST

78 79 80 Pan fried rawas fillets with quinoa upma and kairi curry sauce Chef Rahul Akerkar (India) Innovative recipe Serves: 4

Ingredients: For the quinoa upma 
H
RVJOPB
SFE
XIJUF
BOE
CMBDL For the kairi curry 
NM
WFHFUBCMF
TUPDL 
H
HSFFO
NBOHP 
H
POJPO
DIPQQFE

H
CBTNBUJ
SJDF 
H
HSFFO
DIJMMJ
DIPQQFE 
H
KBHHFSZ
PUIFSXJTF
QBOFMB
PS
DBOF
TVHBS ›
UTQ
CMBDL
NVTUBSE
TFFET 1 tsp turmeric powder ½ tsp turmeric powder ›
UTQ
GFOVHSFFL
TFFET 
H
BMNPOET ›
UTQ
CMBDL
NVTUBSE
TFFET 
H
DBTIFX
OVUT 
DVSSZ
MFBWFT 
H
SBJTJOT 
NM
MJHIU
DPDPOVU
NJML 
H
QBSTMFZ
DIPQQFE 
NM
WFHFUBCMF
TUPDL 
H
DIJWFT
DIPQQFE 
NM
TVOnPXFS
PS
HSPVOEOVU
PJM 
DVSSZ
MFBWFT 4BMU 
NM
PMJWF
PJM 
MFNPO 4BMU 1FQQFS

For the rawas 
H
SBXBT
mMMFU
DBO
CF
TVCTUJUVUFE
CZ
BOZ
mSN
XIJUF
mTI
TVDI
BT
TOBQQFS
PS
HSPVQFS  $MBSJmFE
CVUUFS +VJDF
GSPN

MFNPO 4BMU

81 Preparation: t
"EE
UIF
TPGUFOFE
RVJOPB
UP
UIF
QBO
BOE
t
4UBSU
CZ
QSFQBSJOH
UIF
LBJSJ
DVSSZ
1FFM
UIF
DPNCJOF
XFMM
XJUI
UIF
TBVUÏFE
TQJDF
NJYUVSF
NBOHP
TFQBSBUF
UIF
nFTI
GSPN
UIF
TFFE
BOE
4FBTPO
XJUI
TBMU
QFQQFS
BOE
MFNPO
KVJDF
BOE
DVU
JOUP
MBSHF
DVCFT
#PJM
UIFTF
JO

NM
PG
TQSJOLMF
XJUI
DIPQQFE
QBSTMFZ
BOE
DIJWFT
4FU
WFHFUBCMF
TUPDL
BOE
IBMG
UIF
UVSNFSJD
QPXEFS
aside. VOUJM
UFOEFS t
#FGPSF
TFSWJOH
DVU
UIF
mTI
JOUP

mMMFUT
PG
t

%SBJO
UIF
XBUFS
BOE
CMFOE
UIF
NBOHP
JOUP
B BQQSPYJNBUFMZ

H
FBDI
XJUI
TLJO
4FBTPO
smooth paste with a food processor. UIF
mMMFUT
XJUI
UIF
MFNPO
KVJDF
BOE
TBMU
BOE
CSPXO
UIFN
JO
B
QBO
XJUI
DMBSJmFE
CVUUFS
TLJO
t

%SZ
GSZ
OP
PJM
UIF
SJDF
JO
B
QBO
PO
IJHI
IFBU
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VOUJM
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mTI
JT
EPOF
BOE
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JU
CFHJOT
UP
CSPXO
3FNPWF
JNNFEJBUFMZ
JT
DSJTQZ
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UIF
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BOE
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JOUP
B
mOF
QPXEFS SFNPWF
FYDFTT
CVUUFS
XJUI
B
QBQFS
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B
IFBWZCPUUPNFE
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IFBU
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t
4FSWF
UIF
mTI
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RVJOPB
VQNB
BOE
LBJSJ
PO
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BEE
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UP
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Tip: UIF
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TUBSUT
UP
CVCCMF
"U
UIBU
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5P
NBLF
DMBSJmFE
CVUUFS
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B
QBO
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BOE
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TPMJE
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ADVSEMJOH GPSNJOH
PO
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t
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PG
UBNBSJOE
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LFFQ
UIF
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XBSN
VOUJM
TFSWJOH About this dish: 'PS
UIJT
SFDJQF
UIF
DIFG
VTFE
t
$POUJOVF
CZ
QSFQBSJOH
UIF
RVJOPB
VQNB
1PVS
RVJOPB
JOTUFBE
PG
TFNPMJOB
UIF
WFHFUBCMF
TUPDL
JOUP
B
QBO
BOE
CSJOH
UP
XIJDI
JT
OPSNBMMZ
VTFE
UP
NBLF
UIF
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$PWFS
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VQNB
B
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EJTI
mMN
BOE
MFBWF
GPS

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VOUJM
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4PVUI
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6QNB
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DPPLFE
RVJOPB
TPGUFOT BT
B
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BOE
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t
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UIF
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B
QBO
PO
IJHI
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5IF
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TFFET
0ODF
UIF
TFFET
TUBSU
UP
LBJSJ
HSFFO
NBOHP
DVSSZ
TBVDF
pop, add the turmeric powder, chopped onion, JT
BO
BEBQUBUJPO
PG
B
EJTUJODUMZ
DIJMMJ
SBJTJOT
DBTIFX
OVUT
BMNPOET
BOE
DVSSZ
CJUUFSTXFFU
DVSSZ
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JT
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BOE
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PO
MPX
IFBU
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UIF
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XJUI
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HSFFO
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BOE
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USBOTMVDFOU
BOE
UIF
DBTIFX
OVUT
B
DPDPOVU
NJML MJUUMF
CSPXO

82 83 84 Quinoa tabbouleh with chicken breast Chef Alfredo Oropeza (Mexico) Innovative recipe Serves: 4

Ingredients: Preparation: t

8BTI
UIF
RVJOPB
BOE
DPPL
XJUI
UIF
DVQT
PG
For the tabbouleh XBUFS
BOE
B
MJUUMF
TBMU
8IFO
SFBEZ
DPPM
BOE
TFU
aside. 
DVQ
RVJOPB 2 cups water t
$IPQ
UIF
QBSTMFZ
POJPO
BOE
NJOU
4FFE
BOE

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CVODI
QBSTMFZ mOFMZ
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5P
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UIF
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QMBDF
BMM
UIF

DVQ
GSFTI
NJOU
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JO
B
CPXM
BOE
NJY
UIPSPVHIMZ
VOUJM
3 tomatoes QFSGFDUMZ
CMFOEFE
3FGSJHFSBUF
GPS
B
GFX
NJOVUFT ›
TFSSBOP
DIJMMJ t
5P
QSFQBSF
UIF
DIJDLFO
DVU
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JOUP
RVBSUFST
mOFMZ
DIPQ
UIF
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ž
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UIF
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PG
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B
QBO
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BOE
TUJS
PDDBTJPOBMMZ

t

8IFO
UIF
UPNBUPFT
CFHJO
UP
DIBOHF
DPMPVS
BEE
For the chicken UIF
HJOHFS
POJPO
BOE
DPSJBOEFS 
HSFFO
UPNBUPFT t
$PPL
GPS

NJOVUFT
VOUJM
BMM
UIF
JOHSFEJFOUT
BSF
½ onion UFOEFS
#F
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UP
TUJS
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JOHSFEJFOUT
UP
BWPJE

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EF
BSCPM
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DIJMMJ
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EF
BSCPM
GSFTI t
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PS

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TFNJ t
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UIF
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DPBU
XJUI
IBMG
nBUUFOFE UIF
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B
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HSJMM
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XJUI
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PMJWF
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t
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DIJDLFO
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UBTUF

85 1IPUP
DPVSUFTZ
PG
UIF
$IFG 86 Crispy sole with quinoa and spicy fennel Chef Claude and Thomas Troisgros (Brazil) Innovative recipe Serves: 4 Ingredients: Preparation:

For the spiced oil t
5P
QSFQBSF
UIF
TQJDFE
PJM
CFHJO
CZ
UPBTUJOH

UCTQ
DVSSZ
QPXEFS UIF
DVSSZ
DVNJO
HJOHFS
DPSJBOEFS
QBQSJLB

UCTQ
HSPVOE
DVNJO DBZFOOF
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BOE
HBSMJD
JO
B
QBO
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UBLJOH
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OPU
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UIF
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TFFET 
UCTQ
QBQSJLB
PS
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t

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PJM
BOE
NJY
BMM
UIF
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JO
B

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4FU
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B
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UIF
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For the fennel salad TBMU
BOE
QFQQFS 
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NM
TQJDFE
PJM t

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EBSL
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B
CPXM

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DM
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BOE
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-FBWF
UP
marinate for 2 hours. $IPQQFE
QBSTMFZ
CBTJM
DIJWF
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DPSJBOEFS 1FQQFS t
/FYU
XBTI
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87

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$IFG 88 Quinoa polenta with pork in tomato Chef Adolfo Perret (Peru) Innovative recipe Serves: 4 Ingredients: Preparation: For the polenta t
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t

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in tomato sauce.

89 90 Cocoffinoa chicken Chef Débora Fadul (Guatemala) Innovative recipe Serves: 4

Ingredients: For the crust 
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91 Preparation: t

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t
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in a food processor and reduce them to powder. JOUP
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92 93 1IPUP
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94 Tah-Chin with chicken Chef Amir Pasha Sarvi (Iran) Innovative recipe Serves: 4-6 Ingredients: Preparation:


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95

96 Quinoa and chickpea stuffed peppers with merquén Maria José Coloma, Shelly Johnston and Ryan Gorczycki, Innovative recipe nutrition team, International Year of Quinoa FAO-RLC (US-Chile) Serves: 4 Ingredients: Preparation:


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t
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1 medium onion is tender. 
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97

98 Quinoa macaroni and cheese, accompanied with chicken and sun-dried tomato Chef Rose Reisman (Canada) Innovative recipe Serves: 6 Ingredients: Preparation:


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99 100 Quinoa with roasted tomatoes, walnuts and olives Chef Jenna Beaugh (US) Innovative recipe Serves: 4 (or 6 as a side dish)

Ingredients: Preparation:


DVQ
RVJOPB t
8BTI
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RVJOPB 
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1 tsp cumin 3FNPWF
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PS
UP
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B
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t

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t
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101 102 Quinoa risotto with seasonal mushrooms Chef Mauro Colagreco (France) Innovative recipe Serves: 4 Ingredients: Preparation:


UCTQ
XIJUF
RVJOPB t
1MBDF
XBUFS
XJUI
B
MJUUMF
TBMU
JO
B
MBSHF
QPU
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20 medium mushrooms, in season and fresh UIF
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B
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t
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PG
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XJUI

QBSTMFZ
MFBWFT
UIF
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QPUBUP
TLJO
BOE
B
TQSJOLMJOH
PG
CMBDL
QFQQFS

103 104 DESSERTS AND DRINKS

105 106 Quinoa crispy bars Source: Foundation for Promotion and Research of Traditional recipe Andean Products, PROINPA (Bolivia) Serves: 10

Ingredients: Preparation:


DVQT
UPBTUFE
RVJOPB
t
1VU
UIF
UPBTUFE
RVJOPB
JOUP
B
CPXM
ZPV
DBO
BMTP
RVJOPB
QPQT VTF
QVGGFE
RVJOPB  
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HSBUFE
DPDPOVU 
UCTQ
EBSL
SBJTJOT
t
.JY
XJUI
EVMDF
EF
MFDIF
BOE
BMNPOET
PS
XBMOVUT
VOUJM
ZPV
IBWF
B
VOJGPSN
NJYUVSF 
UCTQ
BMNPOET
PS
XBMOVUT %VMDF
EF
MFDIF t
&NQUZ
UIF
NJYUVSF
JOUP
CJTDVJU
NPVMET
5PQ
XJUI
SBJTJOT
BOE
HSBUFE
DPDPOVU

t
'MBUUFO
UIF
NJYUVSF
XJUI
B
TVSGBDF
TNBMMFS
UIBO
UIF
CJTDVJU
NPVME

t
3FNPWF
UIF
DSJTQZ
CBST
GSPN
UIF
NPVMET
BOE
MFU
ESZ

t
4FSWF
JO
UIF
TBNF
XBZ
BT
AUVSSPOFTA
TJNJMBS
UP
OPVHBU
DBOEZ
CBST 

Tip: 5IF
NPVMET
TIPVME
CF
XBTIFE
FBDI
UJNF
ZPV
QSFTT
B
CBS
TP
OPUIJOH
JT
MFGU
TUJDLJOH
UP
UIF
sides.

107 108 Morocho de dulce with quinoa Chef Mauricio Armendaris (Ecuador) Innovative recipe Serves: 12

Ingredients: Preparation:


DVQ
DSBDLFE
NPSPDIP
NBJ[F
t
4PBL
UIF
NPSPDIP
PWFSOJHIU
%SBJO ž
DVQ
RVJOPB t
8BTI
BOE
DPPL
UIF
RVJOPB
JO
POF
BOE
B
IBMG
13 ½ cups water cups of water. 
DVQT
TLJNNFE
NJML t
.FBOXIJMF
DPPL
UIF
NPSPDIP
JO

DVQT
PG

DMPWFT XBUFS
VOUJM
OJDFMZ
UFOEFS
%SBJO 
VOJUT
BMMTQJDF

DJOOBNPO
TUJDLT t

4FQBSBUFMZ
CPJM
UIF
NJML
XJUI
UIF
DMPWFT
1 white onion, with root and stem BMMTQJDF
DJOOBNPO
TUJDLT
XIJUF
POJPO
XJUI
SPPU
BOE
TUFN
BOE
TVHBS ›
DVQ
TVHBS t
"EE
UIF
DPPLFE
NPSPDIP
IBMG
B
DVQ
PG
UIF
BMSFBEZ
DPPLFE
RVJOPB
BOE
DPOUJOVF
DPPLJOH
VOUJM
UIF
NJYUVSF
UIJDLFOT

t
3FNPWF
UIF
POJPO
DMPWFT
TXFFU
QFQQFS
BOE
DJOOBNPO
TUJDLT

t
4FSWF

109 110 Sweet quinoa kispiña Source: Foundation for Promotion and Research of Andean TraditionalInnovative reciperecipe Products, PROINPA (Bolivia) Serves: 8 Ingredients: Preparation:


DVQT
RVJOPB
nPVS t
*O
B
CPXM
NJY
UIF
nPVS
TVHBS
BOE
DJOOBNPO 
UCTQ
TVHBS ›
DVQT
CPJMFE
XBUFS t
"EE
UIF
PJM
BOE
CPJMFE
XBUFS
BOE
NJY
VOUJM
ZPV
1 pinch cinnamon IBWF
B
ESZ
VOJGPSN
EPVHI 
UCTQ
PJM t
8JUI
ZPVS
IBOET
HJWF
UIF
EPVHI
UIF
TIBQF
ZPV
3BJTJOT
want and press in the raisins. Grated coconut #BSMFZ
PS
PBU
TUSBX t
4UFBN
JO
B
MBSHF
QPU
XJUI

DVQT
PG
XBUFS

t
8IFO
UIF
XBUFS
CPJMT
QMBDF
UIF
CBSMFZ
PS
PBU
TUSBX
PO
UIF
XBUFS
BOE
UIF
LJTQJ×BT
PO
UPQ
#F
DBSFGVM
OPU
UP
XFU
UIFN
XJUI
UIF
XBUFS

t
4UFBN
GPS
POF
IPVS
PS
NPSF
EFQFOEJOH
PO
UIF
amount prepared.

111 112 Quinoa and apple pudding Chef Dolli Irigoyen (Argentina) Innovative recipe Serves: 8-10

Ingredients: Preparation:

›
DVQ
RVJOPB t
8BTI
BOE
DPPL
UIF
RVJOPB 
DVQ
TVHBS ›
DVQ
DSFBN
DIFFTF
JEFBMMZ
MPX
GBU t
$PPL
UIF
BQQMFT
XJUI
UIF
UXP
UBCMFTQPPOT
PG
TVHBS
BOE

UBCMFTQPPOT
PG
XBUFS
JO
B
DPWFSFE
£
DVQ
NJML
JEFBMMZ
TLJNNFE QBO
GPS

NJOVUFT
PS
VOUJM
BQQMFT
BSF
UFOEFS 1 tsp cinnamon 
UTQ
MFNPO
[FTU t
#FBU
UIF
FHHT
XJUI
TVHBS
JO
B
CPXM
4UJS
JO
UIF
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MFNPO
[FTU

FHHT BOE
DVQ
PG
TVHBS

t
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UIF
RVJOPB
UP
UIF
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PS
QFBST
EJDFE t
.BLF
B
DBSBNFM
XJUI
UIF
FYUSB
TVHBS
DBSBNFMJ[F
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CBLJOH
QBO
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TVHBS t
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GPJM
UP
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B
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For the caramelized sugar t
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JO
CBJONBSJF
JO
BO
PWFO
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$
GPS

FYUSB
DVQ
TVHBS
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t
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GPS
B
GFX
IPVST
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SFMFBTF
UIF
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t
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JO
UIF
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t
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XJUI
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TBVDF
PS
XIJQQFE
DSFBN
:PV
DBO
BMTP
TFSWF
XJUI
QMBJO
ZPHVSU

113 114 Quinoa sponge cake Source: Foundation for Promotion and Research of Traditional recipe Andean Products, PROINPA (Bolivia)

Ingredients: Preparation:


DVQ
RVJOPB
nPVS t
#FBU
UIF
CVUUFS
TVHBS
BOE
FHH
ZPMLT
JOUP

›
DVQT
XIJUF
nPVS B
DSFBNZ
NJYUVSF
QVU
UIF
FHH
XIJUFT
JO
B
›
DVQ
DPSOnPVS TFQBSBUF
CPXM  
UCTQ
CVUUFS t
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BOPUIFS
CPXM
QMBDF
UIF
XIJUF
nPVS
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›
DVQ
TVHBS nPVS
CBLJOH
QPXEFS
BOE
HSBUFE
PSBOHF
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.JY
UIF
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BOE
UIFO
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QPXEFS t
"EE
UIF
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PG
UIF
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BOE
UIF
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CFBUJOH
FOFSHFUJDBMMZ

t
#FBU
UIF
FHH
XIJUFT
VOUJM
TUJGG
BOE
HFOUMZ
GPME
into the mixture.

t
1MBDF
UIF
NJYUVSF
JOUP
B
QSFWJPVTMZ
HSFBTFE
BOE
nPVSFE
CBLJOH
QBO
#BLF
BU

¡$
GPS

minutes.

115 116 Lemon verbena quinoa tart with pomegranate sauce and quinoa wafer Chef Frank Villablanca (Chile) Innovative recipe Serves: 6 Ingredients: Preparation:


UCTQ
RVJOPB t
8BTI
BOE
DPPL
UIF
RVJOPB 
UCTQ
UPBTUFE
RVJOPB t
)ZESBUF
UIF
HFMBUJO
XJUI
UXP
UBCMFTQPPOT
PG

DVQ
EBJSZ
DSFBN CPJMFE
XBUFS 
UCTQ
HSBOVMBUFE
TVHBS t
5P
QSFQBSF
UIF
QBTUSZ
JO
B
CPXM
CFBU
UIF
FHH

FHHT ZPMLT
BOE
UXP
UBCMFTQPPOT
PG
HSBOVMBUFE
TVHBS

UCTQ
nPVS VOUJM
UIF
NJYUVSF
UIJDLFOT
4FQBSBUFMZ
CFBU
UIF

SJQF
QPNFHSBOBUFT FHH
XIJUFT
VOUJM
TUJGG
UIFO
BEE
UIF
ZPML
NJYUVSF
BOE
HFOUMZ
BEE
UIF
nPVS
XJUI
B
TJFWF 
MFBWFT
GSFTI
MFNPO
WFSCFOB ž
UTQ
VOnBWPVSFE
HFMBUJO t
3FNPWF
B
UBCMFTQPPO
PG
UIF
CBUUFS
BOE
TFU
BTJEF 
UTQ
CVUUFS t
5IF
QBTUSZ
OFFET
UP
CF
UIJO
TP
QMBDF
UIF
Cinnamon powder SFNBJOJOH
CBUUFS
JO
B
CBLJOH
QBO
MJOFE
XJUI
nPVSFE
CBLJOH
QBQFS
#BLF
GPS

NJOVUFT
BU
NFEJVN
IFBU

¡$ 

t
$PNCJOF
UIF
SFNPWFE
UBCMFTQPPO
PG
CBUUFS
XJUI
UIF
UPBTUFE
RVJOPB
BOE
CBLF
UIJO
TIFFUT
PG
UIF
SFTVMUJOH
NJYUVSF
PO
CBLJOH
QBQFS
GPS

UP

NJOVUFT
UP
NBLF
UIF
XBGFST

t
*O
BOPUIFS
CPXM
XIJTL
UIF
EBJSZ
DSFBN
BOE
B
UBCMFTQPPO
PG
TVHBS
VOUJM
UIF
DSFBN
UIJDLFOT
"EE
UP
UIF
QSFWJPVTMZ
DPPLFE
RVJOPB
UPHFUIFS
XJUI
UIF
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DIPQQFE
MFNPO
WFSCFOB
MFBWFT
BOE
UIF
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HFMBUJO
.JY
XFMM

t
1MBDF
JO
TNBMM
NPVMET
XJUI
QBTUSZ
CBTF

3FGSJHFSBUF
GPS
POF
IPVS

t
'PS
UIF
TBVDF
TFFE
UIF
QPNFHSBOBUFT
BOE
NJY
UIF
TFFET
PS
BSJMT
XJUI
B
TZSVQ
NBEF
XJUI
B
UBCMFTQPPO
PG
TVHBS
BOE
B
UBCMFTQPPO
PG
XBUFS
with cinnamon.

t
5P
TFSWF
QMBDF
UIF
XBGFST
PO
UIF
EFTTFSU
BOE
Tip: UIF
QPNFHSBOBUF
TBVDF
BU
UIF
CBTF #FSSJFT
DBO
CF
VTFE
JG
QPNFHSBOBUFT
BSF
OPU
BWBJMBCMF

117 118 Quinoa porridge

Traditional Source: FAUTAPO Foundation (Bolivia) recipe

Ingredients: Preparation:


DVQ
RVJOPB t
1VU
UIF
DBSFGVMMZ
XBTIFE
RVJOPB
JO
£
MJUSF
PG

DJOOBNPO
TUJDLT XBUFS
UPHFUIFS
XJUI
UIF
DJOOBNPO
BOE
UIF
DMP 
DMPWFT WFT
$PPL 
UCTQ
DPSOnPVS t
8IFO
UIF
RVJOPB
JT
DPPLFE
BEE
UIF
DPSOnPVS
4VHBS
UP
UBTUF QSFWJPVTMZ
EJTTPMWFE
JO
DPME
XBUFS
BOE
SFTVNF

BQQMF
UP
EFDPSBUF DPPLJOH 
TUSBXCFSSZ
UP
EFDPSBUF £
MJUSF
PG
XBUFS t
1PVS
UIF
QPSSJEHF
JOUP
EFTTFSU
CPXMT
BOE
MFU
DPPM

t
%FDPSBUF
XJUI
BQQMF
BOE
TUSBXCFSSZ

Tip: 'SVJUT
DPOUBJO
mCSF
XIJDI
IFMQT
NBJOUBJO
HPPE
EJHFTUJPO
$IPPTF
UP
FBU
5 portions of fruit and WFHFUBCMF
B
EBZ

119 120 Quinoa rocher Chef Enrico Crippa (Italy) Innovative recipe Makes: 40-45 Ingredients: Preparation: For the raspberry filling t
"EE
UIF
BHBS
UP
UIF
SBTQCFSSZ
QVSFF
BOE
CSJOH
UP
UIF
CPJM 
H
SBTQCFSSZ
QVSFF 
H
BHBS t
1MBDF
JO
UIF
SFGSJHFSBUPS
GPS
BCPVU

IPVST

t
#MFOE
UIF
HFMMFE
QVSFF
XJUI
BO
JNNFSTJPO
For the caramelized quinoa TUJDL
CMFOEFS
PS
B
CMFOEFS
BOE
XJUI
UIF
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PG
B
QBTUSZ
CBH
TRVFF[F
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JOUP
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XJUI
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VOUJM
UIF
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CFHJO
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For the coating UVSO
CSPXO
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t
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t
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XJUI
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B
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t
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BOE
DSFBN
CBMMT
JOUP
UIF
DIPDPMBUF
UP
DSFBUF
B
TFDPOE
DPBU QMBTUJD
CBH
UP
IPME
UIF
NJYUVSF
8IFO
UIF
NJYUVSF
JT
JOTJEF
t
#FGPSF
UIF
DIPDPMBUF
DPPMT
EJQ
UIF
SBTQCFSSZ
UJF
UIF
PQFO
FOE
XJUI
TUSJOH
PS
CBMMT
JO
RVJOPB
BOE
UIFO
BHBJO
JO
UIF
XIJUF
FMBTUJD
UP
QSFWFOU
UIF
DPOUFOUT
DIPDPMBUF
TIBLJOH
PGG
BOZ
TVSQMVT
1MBDF
UIF
GSPN
MFBLJOH
PVU
5IFO
DVU
POF
CBMMT
JO
UIF
SFGSJHFSBUPS PG
UIF
UXP
CPUUPN
DPSOFST
PG
UIF
CBH
UBLJOH
DBSF
UIBU
UIF
t
8IFO
UIF
DIPDPMBUF
JT
DPPM
SFNPWF
UIF
UPPUIQJDLT
BOE
DMPTF
UIF
IPMF
XJUI
B
MJUUMF
XBSN
TJ[F
PG
UIF
IPMF
DPSSFTQPOET
UP
DIPDPMBUF
the intended use (in this case, UP
JOTFSU
UIF
NJYUVSF
JOUP
CBMM
t
%VTU
IBMG
UIF
SPDIFS
XJUI
SBTQCFSSZ
QPXEFS
BOE
NPVMET 
5IFO
TJNQMZ
TRVFF[F
UIF
PUIFS
IBMG
XJUI
NBUDIB
UFB
*EFBMMZ
TFSWF
BU
UIF
NJYUVSF
PVU
PG
UIF
CBH

¡$ UISPVHI
UIF
IPMF

121 122 Quinoa dessert with fruit

Traditional Source: Community of Laguna San Martín (Ecuador) recipe

Ingredients: Preparation:

›
DVQ
RVJOPB t
$PPL
UIF
RVJOPB
BOE
MFU
DPPM 
DVQT
NJML ›
DVQ
TVHBS t
"EE
UIF
NJML
TVHBS
BOE
MFNPO
KVJDF
4UJS
XJUI
+VJDF
GSPN

MFNPOT B
XPPEFO
TQPPO
VOUJM
UIF
NJYUVSF
JT
DSFBNZ Chopped fruit t
"EE
DIPQQFE
GSVJU
TVDI
BT
CBOBOB
PSBOHF
QBQBZB
BOE
QJOFBQQMF
PS
HSBUFE
BQQMF
BOE
TQSJOLMF
XJUI
HSPVOE
DJOOBNPO

Tip: :PV
DBO
BEE
SBJTJOT
PS
DIPQQFE
OVUT
5IF
NJML
DBO
CF
SFQMBDFE
XJUI
ZPHVSU

123 124 Quinoa with milk and guaviyu Chef Laura Rosano (Uruguay) Innovative recipe Serves: 6

Ingredients: Preparation:


H
HVBWJZV
XJUIPVU
TFFET
PS
ZPV
t

3FNPWF
UIF
TFFET
GSPN
UIF
HVBWJZV DBO
VTF
CMVFCFSSJFT
CMBDLCFSSJFT
TUSBXCFSSJFT
PS
PUIFS
GSVJUT
MPDBM
UP
t

)FBU
B
TBVDFQBO
XJUI
UIF
NJML
UIF
RVJOPB
BOE
IBMG
UIF
HVBWJZV
"EE
UIF
TVHBS
XIFO
UIF
NJ
ZPVS
BSFB YUVSF
IBT
CPJMFE
4JNNFS
GPS

NJOVUFT ›
DVQ
NJML 
H
RVJOPB t

4FSWF
JO
HMBTT
DVQT
BEE
UIF
SFTU
PG
UIF
HVBWJZV
H
TVHBS BOE
B
UBCMFTQPPO
PG
DPVMJT
QFS
DVQ
5PQ
XJUI
UIF
HSPVOE
BMNPOET H
BMNPOET
UPBTUFE t



'PS
UIF
DPVMJT
SFNPWF
UIF
TFFET
GSPN
UIF
HVBWJZV
BOE
QSPDFTT
UIF
GSVJU
JOUP
B
QVSFF For the guaviyu coulis: t

1VU
UIF
QVSFF
BOE
TVHBS
JOUP
B
QBO
BOE
HFOUMZ

H
HVBWJZV
XJUIPVU
TFFET
PS
ZPV
CSJOH
UP
UIF
CPJM
TUJSSJOH
BMM
UIF
UJNF
3FNPWF
DBO
VTF
CMVFCFSSJFT
CMBDLCFSSJFT
GSPN
UIF
IFBU
BOE
MFU
DPPM TUSBXCFSSJFT
PS
PUIFS
GSVJUT
MPDBM
UP
ZPVS
BSFB 
H
DVQ
TVHBS

Tip: "OZ
TVSQMVT
DPVMJT
BGUFS
QSFQBSJOH
UIF
EFTTFSU
DBO
CF
QVU
JOUP
GSFF[FS
CBHT
BOE
GSP[FO
*U
DBO
LFFQ

NPOUIT
JO
B
GSFF[FS
BOE

EBZT
JO
B
SFGSJHFSBUPS

125 126 Quinoa biscuits Fuente: Irma Paca de Cano, Wiñay Warmi Association. Traditional recipe “El camino de la quinua” cookbook, published by the Manuela Ramos Movement (Peru)

Ingredients: Preparation:


H
XIFBU
nPVS t
.JY
UIF
XIFBU
BOE
RVJOPB
nPVS
BOE
UIF
CBLJOH

H
RVJOPB
nPVS QPXEFS
PO
B
UBCMF
4JGU
TFWFSBM
UJNFT ›
DVQT
NJML t
.BLF
B
XFMM
JO
UIF
nPVS
BOE
BEE
UIF
CVUUFS
UIF

H
CBLJOH
QPXEFS mWF
FHHT
BOE
UIF
TVHBS
EJTTPMWFE
JO
B
DVQ
PG

H
CVUUFS DPME
CPJMFE
XBUFS 
FHHT 
H
TVHBS t
.JY
BOE
LOFBE
JOUP
B
QMJBCMF
VOJGPSN
EPVHI

DVQ
DPME
CPJMFE
XBUFS 'PSN
CVO
TIBQFT
BOE
MFBWF
UP
SFTU
GPS

NJ OVUFT
JO
UIF
SFGSJHFSBUPS

t
0O
B
nPVSFE
TVSGBDF
SPMM
PVU
UIF
EPVHI
JOUP
B
UIJO
MBZFS
›
DN
UIJDL

t
$VU
UIF
EPVHI
JOUP
CJTDVJU
TIBQFT
1MBDF
UIF
CJTDVJUT
PO
HSFBTFE
CBLJOH
USBZT
PS
QBOT

t
#SVTI
UIF
CJTDVJUT
XJUI
UXP
CFBUFO
FHH
ZPMLT
and



CBLF
BU

¡$
GPS

NJOVUFT

127 128 Quinoa and kaffir lime cake with crème fraîche and puffed quinoa Chef Morten Nielsen (Thailand) Innovative recipe Serves: 12 Ingredients: Preparation: For the quinoa cake t
8BTI
BOE
DPPL
UIF
RVJOPB
4FU
BTJEF 
H
RVJOPB t
.FMU
UIF
CVUUFS
JO
B
TNBMM
TBVDFQBO
BOE
MJHIUMZ

H
CVUUFS CSPXO
4FU
BTJEF 
WBOJMMB
QPE t
$VU
UIF
WBOJMMB
QPE
MFOHUIXJTF
JO
UXP
6TF
UIF

H
DBOF
TVHBS LOJGF
CMBEF
UP
TDSBQF
PVU
UIF
WBOJMMB
TFFET
.JY

FHHT UIF
TFFET
XJUI
UIF
TVHar.
UTQ
PMJWF
PJM t
#FBU
UIF
FHHT
XJUI
UIF
PMJWF
PJM
BOE
NJY
XJUI

H
XIFBU
nPVS UIF
WBOJMMB
TVHBS
nPVS
CBLJOH
QPXEFS
HSPVOE

UTQ
CBLJOH
QPXEFS BMNPOET
CSPXOFE
CVUUFS
BOE
DPPLFE
RVJOPB 
H
BMNPOET
HSPVOE t
4RVFF[F
UIF
KVJDF
GSPN
UIF
MJNFT
BOE
HSBUF
UIFJS

LBGmS
MJNFT
QFFM
(SBUF
PS
mOFMZ
DIPQ
UIF
MJNF
MFBWFT
"EE

LBGmS
MJNF
MFBWFT
UIF
LBGmS
MJNF
[FTU
UIF
HSBUFE
PS
DIPQQFE
MJNF

UTQ
TBMU MFBWFT
UIF
TBMU
BOE
UIF
MJNF
KVJDF
UP
UIF
NJYUVSF

t
1VU
UIF
NJYUVSF
JOUP
B
NPVME
MJOFE
XJUI
CBLJOH
For the puffed quinoa paper. 
H
RVJOPB t
#BLF
JO
B
QSFIFBUFE
PWFO
BU

¡$
GPS
1JODI
PG
TBMU BQQSPYJNBUFMZ

NJOVUFT
6TF
B
XPPEFO
TLFXFS
UP
TFF
JG
UIF
DBLF
JT
CBLFE
*G
UIF
DBLF
TUJDLT
UP
UIF
XPPE
CBLF
GPS

NPSF
NJOVUFT
BOE
SFQFBU For the topping t
'PS
UIF
QVGGFE
RVJOPB
CFHJO
CZ
CPJMJOH
UIF

Crème fraîche HSBNT
PG
RVJOPB
GPS

NJOVUFT
BOE
ESBJO.

t
4QSFBE
UIF
DPPLFE
RVJOPB
PO
CBLJOH
QBQFS
BOE
MFBWF
UP
ESZ
GPS

UP

IPVST
JO
B
EFIZESBUPS
PS
PWFO
BU
¡
$
VOUJM
ESZ
BOE
IBSE

t
'SZ
UIF
ESJFE
RVJOPB
JO
IPU
PJM
BCPVU
¡
$
GPS

TFDPOET
PS
VOUJM
UIF
HSBJOT
QVGG

t
%SBJO
BOE
MFU
DPPM
PO
B
QBQFS
UPXFM Tip: t
5P
TFSWF
QMBDF
UIF
DBLF
PO
B
QMBUF
"EE
B
MJUUMF
DSÒNF
GSBÔDIF
PO
UIF
DBLF
"EE
UIF
QVGGFE
"
MJUUMF
PSHBOJD
IPOFZ
DBO
CF
RVJOPB
PO
UIF
DSÒNF
GSBÔDIe. added to the crème fraiche for BEEJUJPOBM
TXFFUOFTT

129 130 Pasankalla quinoa pastries Source: Luz Marina Ortega, Wiñay Warmi Association Traditional recipe “El camino de la quinua” cookbook, published by the Manuela Ramos Movement (Peru) Serves: 10

Ingredients: Preparation:

For the dough t
1VU
JO
B
CPXM
UIF
nPVS
CBLJOH
QPXEFS
CVUUFS

LH
nPVS
FHHT
TBMU
BOE
TVHBS
.JY
CZ
IBOE 
H
CVUUFS 
FHHT t
"EE
XBUFS
VOUJM
ZPV
IBWF
B
EPVHI
-FU
SFTU
GPS
BCPVU
POF
IPVS 
UTQ
CBLJOH
QPXEFS 4BMU t
$PPL
UIF
RVJOPB
JO
B
QSFTTVSF
DPPLFS
XJUI
DPME
4VHBS water for 25 minutes.

t
4FQBSBUFMZ
QMBDF
JO
B
QPU
XJUI
XBUFS
UIF
For the filling DJOOBNPO
DMPWF
BOE
DIBODBDB
VOUJM
UIJT
›
LH
QBTBOLBMMB
RVJOPB
nPVS
EJTTPMWFT
5IFO
TUSBJO PS
ZPV
DBO
VTF
OPSNBM
RVJOPB
nPVS 
DIBODBDB
CBMMT
SBX
DBOF
TVHBS t
"EE
UIF
DPPLFE
RVJOPB
UP
UIF
DIBODBDB
5IFO
Ground cinnamon XFU
XJUI
EVMDF
EF
MFDIF
BOE
HSBUFE
DPDPOVU
$MPWF .JY
VOUJM
VOJGPSN %VMDF
EF
MFDIF
CMBODP
NBOKBS
CMBODP t
"GUFS
JU
IBT
SFTUFE
SPMM
PVU
UIF
EPVHI
BOE
DVU

H
HSBUFE
DPDPOVU JOUP
TRVBSFT
UP
GPME
BT
BO
FOWFMPQF

t
'JMM
UIFTF
XJUI
UIF
RVJOPB
NJYUVSF
BOE
CBLF
BU
NFEJVN
IFBU
GPS

NJOVUFT
PS
VOUJM
HPMEFO
CSPXO

Tip: +BN
PS
EVMDF
EF
MFDIF
DBO
BMTP
CF
VTFE
BT
mMMJOH

131 132 Quinoa and apple porridge Chef Claus Meyer (Denmark) Innovative recipe Serves: 12

Ingredients: Preparation:


H
PBUT t
8BTI
BOE
DPPL
UIF
RVJOPB
JO
TBMUFE
XBUFS
VOUJM

NM
XBUFS JU
PQFOT
CVU
JT
TUJMM
BM
EFOUF
"QQSPYJNBUFMZ

NJOVUFT
3FNPWF
UIF
QPU
GSPN
UIF
IFBU
BOE

UTQ
TBMU MFBWF
UIF
RVJOPB
UP
DPPL
JO
UIF
SFUBJOFE
IFBU 
NM
BQQMF
KVJDF t
1VU
UIF
PBUT

NM
PG
XBUFS
BQQMF
KVJDF
BOE

H
RVJOPB TBMU
JO
B
QPU
BOE
IFBU
TMPXMZ 
H
CVUUFS t
8IFO
UIF
JOHSFEJFOUT
PG
UIF
QPSSJEHF
TUBSU
UP
DPNCJOF
BEE
UIF
DPPLFE
RVJOPB
"EKVTU
UIF
UBTUF
XJUI
CVUUFS
BOE
JG
OFDFTTBSZ
B
QJODI
PG
TBMU For the topping 
H
DBOF
TVHBS t
5P
NBLF
UIF
UPQQJOH
NFMU
UIF
DBOF
TVHBS
JO
B
QBO
PO
MPX
IFBU
"EE
UIF
CVUUFS
BOE
RVJOPB

H
CVUUFS and stir. 
H
RVJOPB 
H
EJDFE
BQQMF t
4QSFBE
UIF
NJYUVSF
PO
CBLJOH
QBQFS
BOE
MFBWF
UP
DPPM

t
8IFO
DPPM
DVU
JOUP
TVJUBCMF
QJFDFT
UP
VTF
BT
B
DSVODIZ
UPQQJOH
GPS
UIF
PBU
BOE
RVJOPB
QPSSJEHF

t
4FSWF
JO
B
CPXM
XJUI
UIF
EJDFE
BQQMFT
DJOOBNPO
TVHBS
BOE
DSVODIZ
RVJOPB
UPQQJOH

Tip: 5P
QSFQBSF
DJOOBNPO
TVHBS
NJY

UBCMFTQPPO
PG
HSBOVMBUFE
TVHBS
XJUI

UFBTQPPO
PG
HSPVOE
cinnamon.

133 134 Quinoa cake Fuente: Gloria Condori Yapo, Asociación Wiñay Warmi Traditional recipe “El camino de la quinua” cookbook, published by the Movimiento Manuela Ramos (Peru)

Ingredients: Preparation:


LH
RVJOPB
nPVS t
4FQBSBUF
UIF
FHH
XIJUFT
BOE
CFBU
VOUJM
TUJGG 
H
CVUUFS 
QBDLFU
CBLJOH
QPXEFS

HS t
.JY
UIF
CVUUFS
TVHBS
BOE
FHH
ZPMLT
JOUP
B
DSFBN
"EE
UIF
RVJOPB
nPVS
BOE
NJML
BOE
NJY

UCTQ
WBOJMMB
FYUSBDU JOUP
VOJGPSN
EPVHI 
FHHT ›
LH
TVHBS t
'PME
JO
UIF
TUJGG
FHH
XIJUFT
CBLJOH
QPXEFS
BOE

UJO
FWBQPSBUFE
NJML WBOJMMB

t
#BLF
GPS
POF
IPVS
BOE
UXFOUZ
NJOVUFT
BU
medium heat

Tip: &HHT
BSF
B
HPPE
TPVSDF
PG
DPNQMFUF
QSPUFJO
"O
FHH
DPO UBJOT
BQQSPYJNBUFMZ

HSBNT
PG
protein.

135 136 Apple crumble Chef Teresa Cutter (Australia) Innovative recipe Serves: 8

Ingredients: Preparation:

For the filling t
8BTI
UIF
BQQMFT
TFFE
BOE
DVU
JOUP
TFHNFOUT

NFEJVN
BQQMFT
XJUIPVU
QFFMJOH BQQSPYJNBUFMZ

LH t
1MBDF
UIF
BQQMFT
JO
B
MBSHF
UIJDLCPUUPNFE
QPU 
DVQ

NM
BQQMF
KVJDF 
UTQ
WBOJMMB
FYUSBDU
PS

WBOJMMB
QPE t
"EE
UIF
BQQMF
KVJDF
WBOJMMB
DJOOBNPO
BOE
ž
UFBTQPPO
HSPVOE
DJOOBNPO PSBOHF
KVJDF +VJDF
GSPN
›
PSBOHF t
$PPL
PO
NFEJVNMPX
IFBU
GPS

UP

NJOVUFT
TUJSSJOH
PDDBTJPOBMMZ
VOUJM
UIF
BQQMFT
BSF
WFSZ
TPGU
$PWFS
UIF
QPU
GPS
UIF
mSTU

NJOVUFT
For the crumble PG
DPPLJOH
XIJDI
BMMPXT
NPSF
MJRVJE
UP
CF
SFMFBTFE
GSPN
UIF
BQQMFT
BOE
IFMQT
UP
LFFQ

›
DVQT

H
RVJOPB
nBLFT UIFN
NPJTU
3FNPWF
UIF
MJE
GPS
UIF
MBTU

›
DVQ

H
PSHBOJD
DPDPOVU
nBLFT NJOVUFT
PG
DPPLJOH
JG
OFDFTTBSZ
XIJDI
IFMQT
›
UTQ
HSPVOE
DJOOBNPO UIF
FYDFTT
NPJTUVSF
UP
FWBQPSBUF 
UTQ
WBOJMMB
FYUSBDU
PS

WBOJMMB
QPE 
UCTQ
PSHBOJD
NBQMF
TZSVQ t
5P
NBLF
UIF
DSVNCMF
DPNCJOF
UIF
RVJOPB
XJUI
UIF
DPDPOVU
DJOOBNPO
WBOJMMB
NBQMF
TZSVQ

UCTQ
NBDBEBNJB
OVU
PJM
PS
DPDPOVU
PJM PJM
BOE
XBMOVUT
JO
B
GPPE
QSPDFTTPS ›
DVQ

H
XBMOVUT
PS
NBDBEBNJB
OVUT
PQUJPOBM

t
#MFOE
UIJT
NJYUVSF
GPS
B
GFX
TFDPOET
PS
VOUJM
UIF
JOHSFEJFOUT
BSF
XFMM
NJYFE
BOE
DSVNCMZ
5BTUF
BOE
BEKVTU
BT
OFDFTTBSZ

t
1SFIFBU
UIF
PWFO
UP

¡$

t
1MBDF
UIF
BQQMF
NJYUVSF
JO
B
TVJUBCMZ
TJ[FE
CBLJOH
EJTI
BOE
DPWFS
XJUI
UIF
DSVNCMF

t
#BLF
GPS

NJOVUFT
PS
VOUJM
UIF
DSVNCMF
JT
HPMEFO
CSPXO

t
3FNPWF
GSPN
UIF
PWFO
BOE
TFSWF
BMPOF
PS
XJUI
Tip: DVTUBSE
ZPHIVSU
PS
DPDPOVU
DSFBN "EE
B
IBOEGVM
PG
SBTQCFSSJFT
PS
CMVFCFSSJFT
UP
UIF
BQQMF
4PNF
PG
UIF
BQQMFT
DBO
CF
SFQMBDFE
with 2 to 3 peaches cut into TFHNFOUT

137 138 Quinoa fritters (buñuelos) Source: Foundation for Promotion and Research of Traditional recipe Andean Products, PROINPA (Bolivia)

Ingredients: Preparation:


DVQT
RVJOPB
nPVS t
*O
B
CPXM
NJY
UIF
RVJOPB
nPVS
XIJUF
nPVS
FHHT

DVQT
XIJUF
nPVS TVHBS
TBMU
BOE
DJOOBNPO 
DVQ
NJML t
"EE
UIF
NJML
BOE
LOFBE
JOUP
B
TNPPUI
EPVHI 
FHHT 
UCTQ
TVHBS t
%JTTPMWF
UIF
ZFBTU
JO
MVLFXBSN
XBUFS
BOE
NJY

UTQ
TBMU JOUP
UIF
EPVHI
-FU
TJU
GPS

NJOVUFT 1 tsp cinnamon 
UTQ
ZFBTU t
8FU
ZPVS
IBOET
JO
DPME
XBUFS
QJODI
PGG
QJFDFT

MJUSF
PJM
GPS
GSZJOH PG
UIF
EPVHI
UP
TIBQF
JOUP
GSJUUFST

t
1MBDF
UIF
GSJUUFST
JO
B
QBO
XJUI
IPU
PJM
BOE
GSZ
CPUI
TJEFT

t
8IFO
DPPLFE
TFSWF
XJUI
IPOFZ

139 140 Quinoa pancakes Source: Foundation for Promotion and Research of Traditional recipe Andean Products, PROINPA (Bolivia) receta Serves: 5

Ingredients: Preparation:

For the pancake mix t
*O
B
CPXM
NJY
UIF
ESZ
JOHSFEJFOUT
nPVS
RVJOPB

FHH nBLFT
TVHBS
TBMU
BOE
CBLJOH
QPXEFS  
QJODI
TBMU 
UTQ
CBLJOH
QPXEFS

H t
5IFO
BEE
UIF
FHH
BOE
NJML
UP
UIF
ESZ
JOHSF 
UCTQ
TVHBS

H EJFOUT
#FBU
UIF
XIPMF
NJYUVSF
VOUJM
JU
CFDPNFT

UCTQ
PJM DSFBNZ ›
DVQ
nPVS

H ›
DVQ
RVJOPB
nBLFT

H t
)FBU
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147 148 Quinoa with milk Source: Patricio Víctor Bermúdez, recipes from Lluta Valley Traditional recipe (Chile)

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151 152 Quinoa chicha Chef Galo Villa (Ecuador) Innovative recipe Serves: 10

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153 154 Chefs

155 Rahul Akerkar

He says that he became a chef as he went along. This Indian learned about cooking as he worked in different restaurants while studying in New York for a master’s in biochemical engineering. There he discovered his vocation in cooking. In 1989 he returned to India where he fully de- voted himself to his new passion, and in 1999 opened the Indigo restau- rant in Mumbai, which offers Mediterranean dishes with local flavours and styles. Indigo has received a series of international recommenda- tions, including 28th ranking in the 2013 list of “Asia’s 50 best restau- rants” organized by Restaurant Magazine. Akerkar is currently working on a recipe book.

Mauricio Armendaris

This chef is convinced that Ecuador has an extremely rich gastronomy and has been actively retrieving, promoting and internationalizing its flavours in a more modern format. He has written several books with this in mind, including Mishki Mikuna, el sabor de Ecuador, La cocina del Ecuador and Panes y postres del Ecuador. This enthusiasm spurred him to become one of the founders of the Association of Chefs of Ecuador, of which he is currently President, and to participate as director in the National Plan for the Development of Ecuador’s Culinary Heritage.

Jenna Beaugh

Chef and seasoned blogger, her current passion for writing recipes star- ted from her obsession with cookbooks when she was only 10 years old. She could spend hours leafing through cookbooks or watching her mother cook. Jenna is the creator of the site Eat, Live, Run, where she posts recipes and stories of travel and life. She is also the author of the book White jacket required.

156 Matthew Boland

He is one of the best known chefs of Aruba and is in charge of the menus of the various restaurants of the Westin Aruba Beach Resort & Casino, where he has had the privilege to cook for participants at the Pan American Conference on Obesity (PACO). During the course of his career he has worked with the famous New York chefs Daniel Boulud and Tom Valenti. A key feature of Boland’s cuisine is his insistence on fresh produce, pre- ferably sourced locally. When not working in the kitchen of prestigious restaurants, this chef has presented television programmes, some specifically for children.

Joseph Brozovich

Bolivian chef. He began his career in Peru, in the Cordon Bleu of Lima, where he witnessed that country’s gastronomic revolution, an experience that inspired him. After finishing his studies he worked for a while in Bolivia and attended internships in Denmark. After returning from Eu- rope, he and three partners decided to set up the restaurant Ají Gustro, which seeks to highlight Bolivian flavours and ingredients and is already well known in La Paz. This year he was also given responsibility for the inaugural luncheon for the International Year of Quinoa, held at UN headquarters in New York and attended by President Evo Morales and UN Secretary-General Ban Ki Moon.

Mauro Colagreco

Argentine by birth, this chef has forged his career and fame in France. After working in prominent French restaurants for almost five years, in 2006 he settled in Menton, on the French Riviera, with his own restau- rant, Mirazur. His venture was a resounding success. He was recognized in France by the Gault et Millau guide in 2007 and 2009. He is also known internationally. His restaurant today has two Michelin stars and in 2013 was selected as one of the 28 best restaurants in the world in the “World’s 50 best restaurants” list produced by the Restaurant Magazine. Photograph by: Per-Anders Jorgensen

157 Maria José Coloma, Shelly Johnston y Ryan Gorczycki

Nutritionists and members of the team working on this cookbook. Maria José Coloma (in the photo) is Chilean and is currently working as a nutri- tion consultant with the FAO Regional Office for Latin America and the Caribbean. Shelly Johnston and Ryan Gorczycki are young US citizens on internships as members of the International Year of Quinoa team.

Enrico Crippa

He is one of today’s best known Italian chefs. His career began under the influence of the best European chefs: Gualtiero Marchesi, Christian Willer, Ghislaine Arabian, Antoine Westermann, Michel Bras and Ferran Adrià. After spending a few years in Japan, an experience that was crucial for his cooking, in 2005, he and the Ceretto family opened the Piazza Duomo in Alba, Italy. This restaurant is internationally renowned. It has three Michelin stars and in 2013 the Restaurant Magazine classified it among the 41 best restaurants in the world.

Teresa Cutter

She is one of Australia’s leading authorities on healthy cooking and is founder of the company The Healthy Chef. Teresa is a chef trained in traditional French cuisine, a nutritionist and a fitness trainer. She has written five books on healthy cooking, the most recent being101 Ways to Lose Weight and The 80/20 Diet , both with successful sales on iTunes. Teresa writes columns with recipes and nutritional information for the Sun herald and the magazines Women’s fitness, Men’s fitness and House & garden, and has appeared on numerous cooking segments on television.

158 André Chiang

A young French trained Taiwanese chef now established in Singapore, An- dre Chiang’s cuisine has been influenced by his many years spent in the kit- chens of French nouvelle cuisine maestros. At Restaurant ANDRE, the cu isine reflects Chef Andre’s culinary principle - Octaphilosophy - based on eight characteristics: Unique, Texture, Memory, Pure, Terroir, Salt, South and Artisan. Namely 8 dishes thoughtfully combined to engage all the sen- ses. Since its opening in 2010, Restaurant ANDRE has been celebrated by many including The New York Times. In 2013, the restaurant achieved position 38 in the World’s 50 Best Restaurants list 2013 by Restaurant Ma- gazine and has been proclaimed one of the best restaurants in Asia.

Quique Dacosta

This Spanish chef is considered to be in the vanguard of Spanish cuisine. His Mediterranean cooking starts from tradition but then breaks new ground through research and creativity. His restaurant Quique Dacosta has received a stream of awards, including three stars from the Michelin Guide and features in the list of “World’s 50 best restaurants”, produ- ced by the Restaurant Magazine. He has also been awarded an honorary doctorate in fine arts from Miguel Hernández University. Part of his art is recorded on a CD-ROM and in three books, one of which Arroces contemporáneos has just been issued in fourth edition.

Débora Fadul

Young chef from Guatemala. She is owner of the catering company Chef de Mon Coeur, which services some of the principal companies of the country. Her policy is to prepare the dishes when they are about to be consumed, with fresh ingredients. Debora has written columns for various Guatemalan media, including El Periódico, the magazines Look magazine, Mis hijos y yo and Salud y vida. She also presents the Cosina Kreativa segment of the Ma- tutino express programme on Guatemala’s Canal Antigua.

159 Dolli Irigoyen

Chef and television presenter recognized in her native country, Argentina, and throughout Latin America. Dolli has produced several television pro- grammes of Elgourmet.com and has published the books Dolli cocina para todos and Dolli Irigoyen en su cocina. She has received countless awards du- ring the course of her career, notably the Santa Clara de Asís and the Martín Fierro for the best cookery cable programme on Argentine television.

Citrum Khumalo

South African chef, media personality and one of the public faces of South African cuisine in the world. Although he started from the bottom, in the cleaning staff of a restaurant, he rapidly rose through the kitchens. He now has his own catering company, a programme on the Jozi FM radio station and is widely recognized after conducting cookery programmes such as Chef in my kitchen, Whip the chef on SABC 2 chan- nel and Boy meets grill on SABC 1. He is founder of the Culinary Arts Association of South Africa (C.A.A.S.A) and is currently its President. He is also the president of African Chefs united (A.C.U).

Juliana Lopez

Argentine chef, presenter of cookery programmes and an authority on healthy organic food. She began her career at the age of 19 years, under Francis Mallmann, before travelling the world, which included a stint at the acclaimed River Café restaurant in London. Juliana made a num- ber of programmes on El Gourmet, including Naturalmente Juliana, La Huerta en tu casa, Good food and Ligero y liviano. She is also the author of the cookbooks Mi primer libro de recetas, Recetas compartir and Gatu- rriquisimo.

160 Chef McDang

His name is Mom Luang Sirichalerm Svasti, born into the royal family of Thailand but known in Asia as Chef McDang. His education and early career took place in the US. In 1993 he decided to return to his country of birth where he rapidly became a public face. There he published books such as The principles of Thai cookery and Delicious Food from McDang’s Kitchen and made various television programmes, the last being the McDang show which is broadcast on 9 MCOT channel. This chef also writes columns for the Daily News Thailand and CNNGo. His wealth of experience has earned him the title of Ambassador for Thai Cuisine.

Morten Nielsen

Of Danish nationality, this chef is a self-confessed lover of Thai cooking. His relationship with this cooking began in 2004, when he worked in the famous restaurant Nahm in England, and was consolidated in 2007 when he joined the restaurant Kiin Kiin, in Denmark, as head chef. In 2011, he finally travelled to Thailand and became head chef of Sra Bua by Kiin Kiin, a restaurant that offers Thai-inspired cuisine with a mo- dern flair, and that was classified as one of the 29 best in Asia in the“Asia’s 50 best restaurants” list produced by Restaurant Magazine.

Alfredo Oropeza

Chef famous in Mexico and the rest of Latin America, where he promo- tes healthy cooking and wholesome habits. This cause is reflected in four best sellers, including La nueva cocina saludable del Chef Oropeza, and in his television programmes. Oropeza has worked with the US Food Network, the Elgourmet.com channel and for four years with Televisa’s Canal de las Estrellas (Channel of the Stars). He is currently presenting his own programme Chef Oropeza en casa, broadcast through Unicable.

161 Matías Palomo

Mexican by birth but a nomad for much of his professional life. His early days as chef took him to famous kitchens, such as those of the restaurants Arzak and El Bulli in Spain, and Daniel in New York. In 2006 he arrived in Chile and opened the restaurant Sukalde, with a menu that revives forgotten or little known Chilean products. The Food & winemagazine recommended Sukalde in its Go List for the year 2008 and Forbes ma- gazine praised its gastronomy in 2011. Matías also has wide experience in television: he presented Se Cocina al fin del mundo and varietal(Canal 13 cable).

Amir Pasha Sarvi

Iranian chef. His love for cooking began at home in a rural area 40 kilome- tres from Teheran, where he watched his grandmother and mother cook. This love was so strong that he decided to give up his computer studies and set up the catering company Pasha Food Studio in Teheran. This chef likes to use traditional Iranian ingredients sourced directly from the countryside. Pasha is currently filming a television programme in which he uses traditio- nal ingredients in a modern and healthy style of cooking.

Juan José Peralta

Bolivian chef with an extensive career. He was charged with catering for the President of Bolivia, Evo Morales, during the launch of the International Year of Quinoa in New York, US. He began in the kitchen under the auspi- ces of his father a former hotel chef who worked in many of the hotels of La Paz. After working in various restaurants and cafeterias of La Paz, including the La Paz Tennis Club and Bistrot Alliance Française, Juan José concentra- ted on culinary training; first in the Commercial Technical Institute of La Paz and then with the Programme of Productive Technical Education of Uyuni, Potosí, financed by the Fautapo Foundation.

162 Adolfo Perret

Executive chef of the Punta Sal restaurants and one of the public faces of Peruvian gastronomy in the world. He has been appointed to prepare de- licacies for high-level political meetings and has participated in television programmes with cookery segments, such as those of the Utilísima chan- nel or in Realza tu sazón con Inca kola, Hola Perú, and Hombres trabajando para ellas. He is currently director of the Peruvian Society of Gastronomy (APEGA).

Rose Reisman

She is a promoter of healthy food and lifestyle. This Canadian author has written 18 books with more than two thousand recipes and information on nutritional trends, weight control and the prevention of chronic disease. She participates in radio and television programmes and writes columns in news media such as The Huffington post Canada. She is also owner of the company Rose Reisman Catering and Personal Gourmet.

Joan Roca

He is the eldest of the three Spanish brothers who founded the famous restaurant El Celler de Can Roca, considered the best in the world in 2013. Joan trained under big names of world cuisine such as Ferran Adrià, Santi Santamaría and George Blue. The dishes produced by the Roca brothers are a combination of Catalan tradition and modern culi- nary techniques that seek to exhilarate their customers.

163 Laura Rosano

What inspires and moves this Uruguayan chef, member of the Slow Food movement, is cooking with local products and methods, organic foods and flavours that are as natural as possible. She started in gastro- nomy in Sweden and Holland. She is currently co-director of Verde Oli- va, a company specialized in the design of workshops on food education and in research and promotion of regional cooking and native fruits. Laura is also the author of the Recetario de frutos nativos del Uruguay and one of the chefs previously collaborating with the cookbooks of Chefs Against Hunger.

Lorenzo Rosso

Born in Italy, this man is in love with Thailand. He is married to a Thai and is currently executive chef of the Hotel Millennium Hilton Ban- gkok. He started his career in Asia as executive chef of the Hotel Sofitel Raja Orchid Khin Kaen in 1997. The moved to the Hilton Hua Hin Resort & Spa in 2000 and took up his present position in 2005.

Chris Salans

The style of this chef reflects a combination of cultures. The son of a French mother and a North American jewish father, but his heart lies in Indonesia where he settled and opened a restaurant called Mozaic. His cooking has received many awards. He is recognized as the best res- taurant in Indonesia, is listed in the “Asia’s 50 best restaurants” list of Restaurant Magazine, and was classified as fifth best restaurant in Asia by the Miele Guide.

164 Flavio Solórzano

Specialized in Peruvian cuisine, pastry and artisanal ice cream, this chef is known for having drawn the world’ attention to Peru’s cuisine. Soló- rzano began in his mother’s restaurant, El Señorío de Sulco, where he continues to delight his customers and which he and his brothers have elevated to one of most prestigious of Peru. This chef is also known on cookery segments of Peruvian television. He is a founding member of the Peruvian Society of Gastronomy (APEGA) and a former collaborator of Chefs Against Hunger.

Darwin Torres

Born in Venezuela, but with cookery experience gained in the Caribbean, in Puerto Rico and then Aruba, where he has worked for 16 years. He has been chef in places like the restaurants Sunset Grille del Radisson Aruba and Mr. Jazz. He was assistant chef in the Hotel Riu Palace and is now assistant to the executive chef of the Westin Aruba Beach Resort & Casino. The type of cuisine that attracts him most is fusion.

Takahiro Tozawa

When a Peruvian friend introduced this Japanese chef to quinoa in 2007, the grain was unknown in his country, nor was there much infor- mation on it on the internet. His passion for quinoa and its benefits led him to create a web site in Japanese, with information and recipes using ingredients available in Japan.

165 Claude Troisgros

French by birth, son of the famous Pierre Troisgros, this chef has lived for more than 30 years in Brazil, which as given his cooking a unique blend of Brazilian flavours and ingredients, such as cashew and açai, with classics such as foie gras, caviar and soufflé. Troisgros is known in Brazil through his television programme Que marravilha!, broadcast on Canal GNT, and his most famous restaurant, the Olympe in Rio de Janei- ro which has made him world renowned, was recognized as one of the best 50 restaurants of Latin America, according to Restaurant Magazine. Troisgros has been nominated ‘Chef of the Year’ by leading Brazilian magazines such as Veja, Gula and Guia Quatro Rodas.

Thomas Troisgros

The fourth generation of a family of chefs, the son of Claude Troisgros and grandson of Pierre Troisgros. He has been cooking since he was 10 years old. He began in France in the family kitchens and then under Daniel Boloud in New York, and two of Spain’s most famous chefs, An- doni Aduriz and Juan Mari Arzak. He and his father currently run the restaurants Olympe, CT Trattorie, Brasserie CT and CT Boucherie, all in Rio de Janeiro. In 2009, Thomas was awarded a prize as ‘ Revelation Chef’ by the Brazilian magazine Veja Rio.

Malika van Reenen

Executive chef of the Signal restaurant, in Cape Town, South Africa, where she has worked for the last five years. Her roots run deep in Cape Malay culture and traditions, which have been present in Cape Town for centuries. With Malika in charge of the kitchen, the Signal restaurant has gained prominence in Cape Town, winning awards such as the Master of the Trade Routes and the Best Dish Award at The Taste of the Cape Town.

166 Rubén Vega

Executive chef of the Hotel Palace Guayaquil of Ecuador. He has worked as advisor to various hotel corporations including Hilton, Sheraton and Ma- rriott. He has also taught at the University of Guayaquil and at the School of Gastronomic Sciences of the Universidad de Especialidades Espíritu San- to (UEES) of Guayaquil.

Galo Villa

Ecuadorian chef specialized in bakery and chocolate making. He teaches pastry and chocolate making at the Cruzada Social in Riobamba. He is academic director of Río Gourmet Alta Cocina y Hotelería and general manager of the Río Gourmet group. He won silver medal of the Lata- cunga culinary cup 2012 and the Riobamba culinary cup 2013.

Frank Villablanca

This Chilean was one of the first members of the Chefs Against Hunger alliance and is one of the most active, contributing delicious creations to two of its cookbooks. Frank has vast experience of the culinary diversity of Chile’s regions and is a passionate promoter of Chilean gastronomy, representing the national cuisine in assorted Latin American culinary festivals. His style of cooking is simple and minimalist, an approach that he has instilled in the restaurants and hotels in which he has worked, in- cluding the Hotel Radisson of Huechuraba and the Hotel Manquehue.

167 Carlo von Mühlenbrock

He is perhaps one of the most popular chefs on Chilean television, a cham- pion of healthy eating and one of the promoters of world awareness of Chilean produce and gastronomy. He has worked on different Chilean television channels and today reaches into Chilean homes with the pro- gramme Carlo cocina on CNN Chile. This chef has written several books, including Cocina fácil and Manos del sur. He is also a partner of the Res- taurante Osadía and one of the public faces of the Chilean Government’s Elige Vivir Sano (Choose Healthy Living) campaign that seeks to promote healthy lifestyles.

168 169 170 Communities

171 PROINPA Foundation (Bolivia)

The Foundation for Promotion and Research of Andean Products, PROINPA, is a non-profit science and technology institution that has three central objectives to benefit agricultural producers and society as a whole: to promote the conservation and sustainable use of genetic resou- rces; to contribute towards food sovereignty and security; and to foster the competitiveness of agricultural sectors of national priority.

The recipes received for this cookbook result from training given by PROINPA and the McKnight Foundation on “diversification of uses of quinoa and cañahua based on their flakes”, and from the recovery of traditional forms of preparation in partnership with farmers of the com- munities of Jalsuri, Contorno Letanías, Charahuayto, Callisaya, Canavi- ri, Chojasivi, Quiripujo y Lacaya, Coromata Media, Cachilaya, Titijoni, Santiago de Okola and Cariquina Grande.

Wiñay Warmi Association (Peru)

Wiñay Warmi, which means “growing women” in Quechua, is the name chosen by 15 women from the Puno region who decided to form a gas- tronomic association dedicated to quinoa in the year 2007. This group emerged from training given through the Project to Strengthen the Eco- nomic Participation of Rural Women in Puno, executed by the Manuela Ramos Movement and financed by Andean Development Corporation (CAF) and Italian Cooperation. Some 60 women were involved in the training and 15 of these decided to set up a business activity based on this Andean grain.

The partners of Wiñay Warmi shared their know-how and produced a cookbook entitled “El camino de la quinua”, published by the Manuela Ramos Movement. In this way Así Wiñay Warmi managed not only to earn income for its members, but also converted them into ambassadors for the promotion of this golden grain.

172 FAUTAPO Foundation (Bolivia)

The Foundation for Development, FAUTAPO, is the institution responsi- ble for coordinating and facilitating the implementation of the COMPA- SUR programme whose primary objective is to support the production of organic royal quinoa of the southern highlands of Bolivia. Its intervention includes the promotion of this emblematic product of Bolivia at national and international level in order to increase its consumption. Culinary expe- riences have been revived for this purpose to demonstrate the properties of quinoa and its versatility in the preparation of food.

Community of Laguna de San Mar- tín (Ecuador)

Laguna de San Martín is a community in the canton of Riobamba, pa- rish of Quimiac, in the province of Chimborazo. Its inhabitants are far- mers producing traditional Andean foods such as oca, mashwa, melloco, fava bean and especially quinoa. They also grow potatoes and pasture, raise guinea pigs and breed dairy cattle.

Community of Guadalupe (Ecuador)

Guadalupe is a community in the canton of Riobamba, situated at 3400 masl at the foot of grasslands in the parish of San Juan, in the province of Chimborazo. Its inhabitants are farmers producing traditional An- dean foods such as fava bean, oca, mashwa, melloco, potato and non traditional commodities such as barley. They also grow pasture and raise dairy cattle.

173 174 Glossary

175 Agar: Vegetable gelatin made from seaweed.

Alholva (Trigonela foenum-graecum): Plant from southeast Asia whose leaves and seeds are used in cooking because of their aromatic properties.

Andigena potatoes (Papines andinos) (Solanum tuberosum subespecie andíge- na): The Andean potato is a collection of cultivars native to the Andean region of South America. These potatoes have different shapes and attractive colours. The small size tuber is known as ‘papín’.

Annatto oil: A condiment made from the seeds of the Bixa Orellana plant. It has an intense orange, almost red, colour. It is made by heating two tablespoons of seeds in a cup of oil until they begin to bubble.

Avocado: Fruit of the Persea Americana plant.

Basmati: Long-grain rice grown in India and Pakistan.

Barberries: Fruit of the Berberis vulgaris plant. These berries are an important ingredient in Iranian cooking.

Brunoise: Type of vegetable cut, consisting of small cubes with sides of about 5 millimetres.

Bulgur: Also known as bulghur, burghul and cracked wheat. This is a food obtai- ned from precooked cracked wheat. It is common in the Middle East and North Africa.

Cane honey (miel de caña): Cane sugar syrup.

Cayenne pepper: Powder of dried chillies. Can contain powder of one or more species of chilli.

Chive (Allium schoenoprasum): This plant has a smaller bulb than an onion. Its stem is used.

Chuño: Powder obtained from the dehydration and subsequent grinding of a potato.

Coloured lard: Pork lard spiced with paprika and other varying ingredients, such as meat, oregano, bay leaf and vinegar.

176 Coulis: This is a type of sauce from French cuisine. Its terminology has changed as cooking has changed: what was originally the thickened juice of cooked meat giving body and flavour to sauces has also become a sweet or savoury sauce or puree of fruits or vegetables, produced through cooking, marinating etc. Today, the most popular coulis are made from fruit and are used to accompany desserts, such as the traditional strawberry or red fruit coulis served with cheesecake and vegetable coulis (also fruit) served with meat and fish.

Crème fraîche: Dairy cream with an acidic taste. It is less bitter and has more fat than “sour cream”. It is made by injecting lactobacillus cultures into unpasteurized light cream.

Fennel (Foeniculum vulgare): Aromatic herb used in gastronomy.

Glaze: A sweet or savoury substance applied as a glossy decoration.

Green bean: Pod of the Phaseolus vulgaris plant. It is flat and elongated, contains seeds and is normally eaten cooked.

Guaviyu: Fruit of the Myrcianthes pungens tree. The berries are small, violet and with one or two large seeds. The flesh is greenish yellow, firm, very sweet and juicy.

Jaggery: coffee-coloured block of unrefined sugar made from sugarcane juice con- sumed in Asia and Africa. Similar to panela in appearance but different in taste.

Kaffir lime: Fruit of the Citrus hystrix tree, commonly used in southeast Asian cuisine. Its juice and skin are used.

Kumquat: Small citrus fruit with an edible skin.

Leek (Allium ampeloprasum var. Porrum): This vegetable has a bulb like garlic but larger.

Maple syrup: Syrup made from maple sap. Commonly used in US and Canada.

Maracuja (passion fruit): Fruit with a yellow, orange or violet skin grown in much of America.

Masala: A term used in south Asian countries to refer to a mix of spices. The mix can be dry or a paste.

Matcha green tea: Ground green tea.

177 Microgreens: Vegetables with approximately two weeks of life produced in sterile soil and a container with drainage. Their growth requires sunlight, good air cir- culation and continuous irrigation. The most common vegetables grown this way are kale, spinach, cress, rocket and broccoli.

Morocho maize: Dried maize.

Naranjilla: Fruit of the Solanum quitoense plant, typical of the Andean region. Its peel is yellow, orange or brown and is covered with hairs. It has an acidic taste and is used in juices, jams and desserts.

Panela: In America this is also known as raspadura, atado dulce, chancaca, empa- nizao, piloncillo, tapa de dulce, papelón and panocha. It is a solid piece of coffee- coloured unrefined sugar normally obtained from cane sugar. It is very common in South America, India and Pakistan.

Paprika: Red powder resulting from the drying and grinding of specific varieties of red peppers.

Pearl onion (Allium proliferum): Small sweet onion, also known as cocktail onion.

Pepper: Fruit of the shrub Capsicum annuum var. Annuum.

Racacha (Arracacia xanthorriza): Andean plant whose root is eaten.

Rawas (Eleutheronema tetradactylum): Also known as rahu, rehu, roí, rui or rou. This is a white fish popular in India, Thailand and Pakistan.

Rocket (Eruca sativa): Vegetable normally consumed as a salad.

Shallot (Allium ascalonicum): Plant similar to the onion but with a mild sweet bulb, between onion and garlic.

Spring onion (Allium fistulosum): A plant similar to an onion with a small bulb.

Tabbouleh: A salad of Arab origin based on cracked wheat.

Vietnamese coriander (Persicaria odorata): Common herb in southeast Asia whose leaves are used in cooking. It is similar to mint in appearance and smell.

Wakame: Edible seaweed used in soups and salads.

178 179 180 Conversion tables

181 OVEN TEMPERATURES

Degrees Temperature Degrees Celsius British gas mark Fahrenheit 200 95 0 Very low 225 110 1/4 250 120 1/2 275 135 1 Low or slow 300 150 2 Warm 325 165 3 Moderate 350 175 4 Moderately hot 375 190 5 400 200 6 Hot 425 220 7 450 230 8 Very hot 475 245 9

EQUIVALENTS FOR DIFFERENT TYPES OF INGREDIENT

Fine Liquid Grain Granular Liquids Cup powder solids e.g. rice e.g. sugar e.g. milk e.g. flour e.g. lard 1 140 g 150 g 190 g 200 g 240 ml 3/4 105 g 113 g 143 g 150 g 180 ml 2/3 93 g 100 g 125 g 133 g 160 ml 1/2 70 g 75 g 95 g 100 g 120 ml 1/3 47 g 50 g 63 g 67 g 80 ml 1/4 35 g 38 g 48 g 50 g 60 ml 1/8 18 g 19 g 24 g 25 g 30 ml

182 LIQUID INGREDIENTS BY VOLUME

teaspoon tablespoon cup fluid ozMililitre litre 1/4 teaspoon 1 ml 1/2 teaspoon 2 ml 1 teaspoon 5 ml 3 teaspoons 1 tablespoon 1/2 fluid oz 15 ml 2 tablespoons 1/8 cup 1 fluid oz 30 ml 4 tablespoons 1/4 cup 2 fluid oz 60 ml 5 1/3 tablespoons 1/3 cup 3 fluid oz 80 ml 8 tablespoons 1/2 cup 4 fluid oz 120 ml 10 2/3 tablespoons 2/3 cup 5 fluid oz 160 ml 12 tablespoons 3/4 cup 6 fluid oz 180 ml 16 tablespoons 1 cup 8 fluid oz 240 ml 1 pt 2 cups 16 fluid oz 480 ml 1litre 1 qt 4 cups 32 fluid oz 960 ml 33 fluid oz 1000 ml

DRY INGREDIENTS BY WEIGHT To convert ounces to grams, multiply the number of ounces by 30.

1 oz 1/16 lb 30 g 4 oz 1/4 lb 120 g 8 oz 1/2 lb 240 g 12 oz 3/4 lb 360 g 16 oz 1 lb 480 g

183 184 Nutritional value

185 Details of nutritional value of quinoa Quinoa has gained world recognition for its nutritional value, most notably for the quality of its proteins. In addition to the quinoa seed, the quinoa leaf is highly nutri- tious and often compared to spinach for its similar flavour and high vitamin A con- tent (Koziol, 1992). However, this document will focus on the quinoa seed, labelled as ‘quinoa’ in the rest of this text, which is the most available part for consumption. The quinoa seed is unique in that it is eaten in a manner similar to a grain. It is often either cooked and added to soups, or made into flour to be used in bread, drinks or porridges. The following review will cover the nutritional value of quinoa’s proteins, carbohydrates, lipids, minerals and vitamins.

Prior to reviewing quinoa’s nutrition, it is important to examine the basics of the quinoa seed structure as it affects quinoa’s nutritional qualities. The inner part of the quinoa seed is called the perisperm and is rich in carbohydrates, while the outer parts, called the embryo and endosperm, are rich in proteins, lipids, and minerals (Prego et al, 1998). The quinoa seed is surrounded by a cover called a pericarp, which contains saponins. While the saponins in quinoa are not considered toxic, they must be removed during processing to reduce quinoa’s bitter taste (Schlick and Bubenheim, 1996). Quinoa’s saponin quantity often depends on the variety, with varieties low in saponins labelled as sweet, and varieties high in saponins labelled as bitter (Mastebroek, 2000).

Quinoa is remarkable for its protein content amongst other crops. As shown in Table 1, quinoa (16.5 g) is generally higher in total protein than maize (10.2 g) or rice (7.6 g), similar in quantity to wheat (14.3 g), and lower in protein than beans (28.0 g) per 100 grams dry weight.

Quinoa is also a good source of polyunsaturated fats, dietary fibre, iron, magnesium and zinc, making it a nutritious food to include as a part of a balanced diet.

Table 1: Macronutrient contents of quinoa and selected foods, per 100 grams dry weight.

Quinoa Bean Maize Rice Wheat Energy (Kcal/100g) 399 367 408 372 392 Protein (g/100g) 16.5 28.0 10.2 7.6 14.3 Fat (g/100g) 6.3 1.1 4.7 2.2 2.3 Total Carbohydrate (g/100g) 69.0 61.2 81.1 80.4 78.4 Source: Koziol (1992)

186 While quinoa is generally considered to be a nutritious food, it is important to note that, similar to any crop, quinoa’s nutrient quantities depend on the soil and cultivation conditions in which it is grown, along with the variety. For example, Koyro and Eisa (2008) found that quinoa’s protein content was higher and its carbohydrate content lower as the soil salinity concentration increased, with the protein increasing from 11.7 to 15.9 percent of its dry weight. In addition, a study by Miranda et al (2012) of six quinoa ecotypes from three geographical areas of Chile found the calcium content to range from 77.1 to 211.2 mg per 100 grams dry weight.

Proteins When compared to other plant foods, quinoa is generally higher in total protein than most grains, while lower in total protein than most legumes (Koziol, 1992). Miranda et al (2012) studied six quinoa ecotypes in three different biogeogra- phical regions of Chile and found the total protein in quinoa to range from 11.3 to 16.1 percent of its dry weight. In addition to quinoa’s total protein, it is also important to analyse quinoa’s essential amino acid content and the availability of its proteins to verify its overall protein quality.

One of the important nutritional qualities of quinoa is its mix of essential amino acids. There are eight amino acids considered to be essential for both children and adults. When compared to the FAO’s recommended scoring pattern for essential amino acid requirements per 100 grams of protein for 3 to 10 year olds, as shown in Table 2, quinoa on average exceeds the recommendations for all eight. In con- trast to quinoa, most grains are low in the essential amino acid lysine, while most legumes are low in the sulphuric amino acids methionine and cysteine (Koziol, 1992).

187 Table 2: Comparison of essential amino acid profiles of quinoa and other selected crops with the FAO recommended amino acid scoring pattern for 3 to 10 year olds (g/100 g protein)

FAO a Quinoa b Maize b Rice b Wheat b Isoleucine 3.0 4.9 4.0 4.1 4.2 Leucine 6.1 6.6 12.5 8.2 6.8 Lysine 4.8 6.0 2.9 3.8 2.6 Methionine c 2.3 5.3 4.0 3.6 3.7 Phenylalanine d 4.1 6.9 8.6 10.5 8.2 Threonine 2.5 3.7 3.8 3.8 2.8 Tryptophan 0.66 0.9 0.7 1.1 1.2 Valline 4.0 4.5 5.0 6.1 4.4 a Amino acid scoring patterns for 3 to 10 year old children, adapted from FAO (2013), “Dietary protein quality evaluation in human nutrition”. b Koziol (1992) c Methionine + cysteine d Phenylalanine + tyrosine

Regarding quinoa’s protein availability, Ruales and Nair (1993) examined the diffe- rence between raw and washed quinoa to determine the effect of removing quinoa’s saponins, and found that the essential amino acid contents were similar. They also tested the availability of quinoa’s protein in an animal feeding experiment. Ruales and Nair (1992) noted that quinoa (80.8 washed) had a higher biological value of its protein compared to foods such as maize (58.1), soy bean (62.0) and wheat (59.0). This led them to conclude that quinoa could be used as a supplementary ingredient to increase the biological value of certain foods.

Carbohydrates Quinoa is a good source of carbohydrates, providing approximately 68.8 to 75.8 grams of total carbohydrates per 100 grams dry weight (Repo-Carrasco-Valencia and Serna, 2011). In terms of macronutrients, carbohydrates contribute the most energy to the basic diet and are considered a key factor in energy metabolism and homeos- tasis within the body (Mann et al, 2007). In a study of four quinoa varieties, Repo- Carrasco-Valencia and Serna (2011) found quinoa’s fibre content to range from 13.6 to 16.0 grams per 100 grams dry weight, with the majority coming from insoluble fibre (12.0 to 14.4 grams).

188 Lipids Miranda et al (2012) found quinoa’s lipid content to range from 5.9 to 7.2 percent of its dry weight among six quinoa ecotypes. In contrast, beans (1.1 g), maize (4.7 g), rice (2.2 g) and wheat (2.3 g) all contained lower amounts of lipids than quinoa as shown in Table 1 (Koziol, 1992).

Regarding quinoa’s fatty acid content, quinoa is high in polyunsaturated fats, with about 50 percent of its lipids coming from linoleic acid, an essential fatty acid, which is an amount higher than in olive or peanut, but comparable to that of soy as shown in Table 3 (Koziol, 1992). The integrity of quinoa’s unsaturated fatty acids benefits from its naturally high vitamin E content, which acts as an antioxidant to maintain quinoa’s lipid stability (Abugoch James, 2009).

Table 3: Fatty acid content of quinoa and selected foods as a percentage of total fat

Quinoa Soy Peanut Olive Saturated Fat Myristic (C14:0) 0.2 NR NR NR Palmitic (C16:0) 9.9 9.4 9.3 9.6 Stearic (C18:0) 0.8 4.4 2.0 2.8 Monounsaturated Fat Palmitoleic (C16:1) 0.1 NR NR NR Oleic (18:1) 24.5 21.6 44.7 79.4 Polyunsaturated Fat Linoleic (C18:2) 50.2 55.2 35.8 7.6 Linolenic (C18:3) 5.4 9.0 NR 0.6 Source: Koziol (1992)

Minerals and vitamins On average quinoa is a better source of minerals than most grains as shown in Table 4. Quinoa´s higher mineral content is especially important for people who consume limited amounts of animal foods, which are a primary source of many important minerals such as calcium, iron and zinc (Repo-Carrasco-Valencia et al, 2010).

189 Quinoa is also a good source of B vitamins riboflavin and foliate compared to other grains, and comparable in amounts of thiamine, but substantially lower in niacin on average (Koziol, 1992; Ruales and Nair, 1993).

As was mentioned in the introduction, the saponins in the pericarp of quinoa have to be removed to eliminate their bitter taste, which affects the mineral content of quinoa after processing. Ruales and Nair (1993) and INIAP (1987) reported potas- sium losses of 46 and 47 percent, and iron losses of 28 and 52 percent, respectively, after processing, while Koziol (1992) estimated losses of 12 to 15 percent for cal- cium, phosphorus, iron, potassium, sodium, and zinc. In general, the availability of minerals from all plant foods is poor when compared to animal foods because of the presence of food constituents such as dietary fibre, phytate and oxalate (Schlick and Bubenheim, 1996).

Table 4: Mineral content of quinoa and selected foods, mg/100g dry weight

Quinoa Maize Rice Wheat Calcium 148.7 17.1 6.9 50.3 Iron 13.2 2.1 0.7 3.8 Magnesium 249.6 137.1 73.5 169.4 Phosphorus 383.7 292.6 137.8 467.7 Potassium 926.7 377.1 118.3 578.3 Zinc 4.4 2.9 0.6 4.7 Source: Koziol (1992)

Summary

Quinoa is considered a nutritious food, based on being a good source of several nutrients. It has a well-balanced mix of essential amino acids compared to most grains and legumes, making it a good source of plant protein. Additionally, quinoa is an important source of polyunsaturated fats, dietary fibre, and minerals such as iron, magnesium and zinc. While quinoa contains important amounts of certain nutrients, it is important to eat it as part of a well-balanced diet to obtain all of the nutrients needed for good health.

190 References Abugoch James, L.E. (2009) Quinoa (Chenopodium quinoa Willd.). Advances in Food and Nu- trition Research. 58.

FAO. (2013) Dietary protein quality evaluation in human nutrition: Report of an expert consulta- tion. FAO Food and Nutrition Paper No. 92. Rome: FAO.

INIAP. (1986) Historia de las dos Primeras Variedades de Quinua. Unidad de Recursos Fitogenéti- cos, Estación Experimental “Santa Catalina,” Instituto Nacional de Investigaciones Agropecuarios, Quito, Ecuador.

Koyro H.W. y Eisa, S.S. (2008) Effect of salinity on composition, viability and germination of seeds of Chenopodium quinoa Willd. Plant Soil. 302, 79-90.

Koziol, M.J. (1992) Chemical composition and nutritional evaluation of quinoa (Chenopodium quinoa Willd.). Journal of Food Composition and Analysis. 5, 35-68.

Mann, J., Cummings, J.H., Englyst, H.N., Key, T., Liu, S., Riccardi, G., Summerbell, C., Uauy, R., van Dam, R.M., Venn, B., Vorster, H.H., Wiseman, M. FAO/WHO Scientific Update on car- bohydrates in human nutrition: conclusions. European Journal of Clinical Nutrition, December 2007, 61(SUPPL. 1):S132-S137.

Mastebroek, H.D., Limburg, H., Gilles, T. y Marvin, H. (2000) Occurrence of saponins in leaves and seeds of quinoa (Chenopodium quinoa Willd.). J Sci Food Agric. 80, 152-156.

Miranda, M., Vega-Gálvez, A., Quispe-Fuentes, I., Rodríguez, M.J., Maureira, H. y Martínez, E.A. (2012) Nutritional aspects of six quinoa (Chenopodium quinoa Willd.) ecotypes from three geographical areas of Chile. Chilean Journal of Agricultural Research. 72(2), 175-181.

National Research Council. (1989) Lost Crops of the Incas: little known plants of the Andes with promise for world-wide cultivation. Washington, DC: National Academy Press.

Prego, I., Maldonado, S. y Otegui, M. (1998) Seed structure and localization of reserves in Cheno- podium quinoa. Annals of Botany. 82, 481-488.

Repo-Carrasco-Valencia, R., Encina, C.R., Binaghi, M.J., Greco, C.B. y Ronayne de Ferrer, P.A. (2010) Effects of roasting and boiling of quinoa, kiwicha and kañiwa on composition and availability of minerals in vitro.” J Sci Food Agric. 90, 2068-2073.

Repo-Carrasco-Valencia, R. y Serna L.A. (2011) Quinoa (Chenopodium quinua, Willd.) as a source of dietary fiber and other functional components.” Ciencia y Tecnologia de Alimentos. 19 (1), 225-230.

191 Ruales, J. y Nair, B.M. (1993) Content of fat, vitamins and minerals in quinoa (Chenopodium quinoa, Willd.) seeds.” Food Chemistry. 48, 131-136.

Ruales, J. y Nair, B.M. (1992) Nutritional quality of the protein in quinoa (Chenopodium quinoa, Willd.) seeds. Plant Foods for Human Nutrition. 42, 1-11.

Schlick, G. y Bubenheim, D.L. (1996) Quinoa: Candidate crop for NASA´s Controlled Ecological Life Support Systems. p. 632-640. In: J. Janick (ed.), Progress in new crops. Arlington, VA: ASHS Press.

192 193 ISBN 978-92-5-108057-3

978 9251 080573 I3525E/1/02.14

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