International Cookbook for Quinoa

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.

The designations employed and the presentation of material in this information product do not imply the expression of any opinion whatsoever on the part of the Food and Agriculture Organization of the United Nations (FAO) concerning the legal or development status of any country, territory, city or area or of its authorities, or concerning the delimitation of its frontiers or boundaries. The mention of specific companies or products of manufacturers, whether or not these have been patented, does not imply that these have been endorsed or recommended by FAO in preference to others of a similar nature that are not mentioned. The views expressed in this information product are those of the author(s) and do not necessarily reflect the views or policies of FAO. ISBN 978-92-5-108057-3 (print) E-ISBN 978-92-5-108058-0 (PDF) © FAO, 2014 FAO encourages the use, reproduction and dissemination of material in this information product. Except where otherwise indicated, material may be copied, downloaded and printed for private study, research and teaching purposes, or for use in non-commercial products or services, provided that appropriate acknowledgement of FAO as the source and copyright holder is given and that FAO’s endorsement of users’ views, products or services is not implied in any way. All requests for translation and adaptation rights, and for resale and other commercial use rights should be made via www.fao.org/contact-us/licence-request or addressed to [email protected]. FAO information products are available on the FAO website (www.fao.org/publications) and can be purchased through [email protected].

2

International Cookbook

for Quinoa: Tradition and innovation

4

Quinoa future sown thousands of years ago a

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

v

3 5 7 9 11 13 15 17 19 21 23 25 27 29 33 35 37

MAIN COURSES Quinoa chilli | Foundation for Development FAUTAPO (Bolivia) Quinoa soup with pork | Community of Laguna San Martin (Ecuador) Quinoa tortilla | Joseph Brozovich (Bolivia) Quinoa soup with diced beef | Community of Guadalupe (Ecuador) White quinoa broth with lamb | Victoria Coila Zapana, Wiñay Warmi Association (Peru) Quinoa and fish stew | Wiñay Warmi Association (Peru) Quinoa burger | Martiniano Molina (Argentina) Puñuchi (quinoa soup) | Promotion of Andean Development RURANDES (Peru) Valencian paella with seafood and quinoa | Juan José Peralta (Bolivia) Hot quinoa ceviche | Flavio Solorzano (Peru) Scrambled eggs with quinoa | Alejandrina Mendoza (Argentina) Stuffed mushrooms | Rubén Vega Soler (Ecuador) Quinoa stew | Teresa Berta Cardozo, of the indigenous community of Ayllu Mama Kolla (Argentina) Quinoa meatballs in sauce | Orfelinda Negrete (Peru) Lentils with quinoa | Feria Libre Nueva Esperanza de Arica (Chile) Quinoa coated sardines, served on sautéed black quinoa accompanied with chakalaka and fresh vegetables | Citrum Khumalo (South Africa) Spicy minced pork and mushrooms with quinoa grilled in banana leaves | ML Sirichalerm Svasti/McDang (Thailand) Stir fried quinoa with Thai style chicken satay and peanut sauce | Lorenzo Rosso (Thailand) Pan fried rawas fillets with quinoa upma and kairi curry sauce | Rahul Akerkar (India) Quinoa tabbouleh with chicken breast | Alfredo Oropeza (Mexico) Crispy sole with quinoa and spicy fennel | Claude y Thomas Troisgros (Brazil) Quinoa polenta with pork in tomato sauce | Adolfo Perret (Peru) Cocoffinoa chicken | Débora Fadul (Guatemala) Tah-Chin with chicken | Chef Pasha (Iran) 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 (Canada) Quinoa with roasted tomatoes, walnuts and olives | Jenna Beaugh (US) Quinoa risotto with seasonal mushrooms | Mauro Colagreco (France)

41 43 45 47 49 51 53 55 57 59 61 63 65 67 69 71 75 77 81 85 87 89 91 95 97 99 101 105

DESSERTS AND DRINKS Quinoa crispy bars | Foundation for Promotion and Research of Andean Products, PROINPA (Bolivia) Morocho de dulce with quinoa | Mauricio Armendaris (Ecuador) Sweet quinoa kispiña | Foundation for Promotion and Research of Andean Products, PROINPA (Bolivia) vi 8

107 109 111

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

113

Chefs

155

Communities

171

Glossary

175

Conversion tables

181

Nutritional value

185

vii

115 117 119 121 123 125 127 129 131 133 135 137 139 141 143 145 147 149 151 153

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 Association 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 Committee 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. 11 ix

F

AO’s mission is to achieve food security for all and to ensure that all persons have regular access 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 environments. 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 x 12

13

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

A

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 people. 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 xii 14

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, 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.

T

The International Year of Quinoa gives us the opportunity to reassess the work of Andean 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 traditions 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 xiv 16

17

18

Chefs Against Hunger We all have something to contribute to the fight against hunger. From our respective 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 inhabitants. They are professionals who seek to promote the foods of the region and to encourage their consumption through recipes that are delicious, healthy, nutritious, relatively inexpensive and simple to prepare. The campaign has amongst its principal achievements the publication of five cookbooks. Three of these focused on typical Latin American foods, namely potato, legumes and maize, while the fourth centred on Chilean sea foods. This fifth cookbook for quinoa, produced in partnership with the Technical Secretariat of the International Year of Quinoa, represents a leap onto the global stage for this commitment 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 organizations, 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

19 xvii

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 harmony with nature. But not only this; the United Nations General Assembly also noted the nutritional characteristics of quinoa and its adaptability to different agroecological conditions, 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 producing 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 inexpensive, 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. xix 21

Quinoa and its uses

Q

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 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 nutritional 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

xx 22

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 genotype, 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 Colombia (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 production: 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, especially 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 quinoa production shows, there are countries outside the Andean region that are producing substantial quantities of quinoa. Moreover, there are data from countries in Asia, Africa and Europe that are working on an experimental basis with quinoa.

xxi 23

Map of world quinoa production

Canada

United States

Venezuela Colombia

Ecuador

Legend

Brazil

Peru

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 populations 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.

xxii 24

Sweden Russia United Kingdom

Denmark

Netherlands Germany Belgium France

Poland

Austria Romania Italy

Portugal

Serbia

Spain Greece

Turkey Japan

Syria

Tunisia Morocco

People’s Republic of China

Jordan Algeria Libya

Pakistan Egypt

Saudi Arabia

Bahrain United Arab Emirates India Oman

Mali Yemen

Thailand

Burkina Faso Côte d’Ivoire

Vietnam

Togo

Ethiopia

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 related to healing wounds, reducing swelling, soothing pain from toothache and disinfecting 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, pharmaceutical and cosmetic industries. For example, quinoa starch has special potential for industrial use because of its small size in aerosol production, pulps, self-copy paper, 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.

xxiii 25

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 Protein Total carbohydrates Dietary fibre Fat Iron Magnesium Zinc

222 kcal 8.14 g 39.40 g 5.2 g 3.55 g 2.76 mg 118 mg 2.02 mg

Source: USDA, 2005.

xxiv 26

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.

xxv 27

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 turnover 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 saponins 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 beverages, 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.

xxvi 28

29

30

STARTERS 1

2

Tuna with quinoa Traditional recipe

Source: Foundation for Development FAUTAPO (Bolivia)

Ingredientes:

Preparation:


DVQ
RVJOPB 1 can tuna in water 
UCTQ
DIPQQFE
QBSTMFZ .BZPOOBJTF


t

8BTI
UIF
RVJOPB
BOE
DPPL
JO
XBUFS t

1MBDF
UIF
DPPLFE
RVJOPB
JO
B
CPXM
BOE
BEE
UIF
UVOB
QBSTMFZ
BOE
NBZPOOBJTF
UP
UBTUF t

.JY
BMM
UIF
JOHSFEJFOUT
BOE
TFSWF
XJUI
TMJDFE
CSFBE
PS
JO
UBSUMFUT

Tip: Canned tuna is a rapid source of protein. It is important to JODMVEF
GPPET
SJDI
JO
QSPUFJO
JO
FBDI
NFBM
UP
NBJOUBJO
CPEZ
tissues.

3

4

Quinoa salad Traditional recipe

Source: Foundation for Development FAUTAPO

Ingredients:

Preparation:


DVQ
RVJOPB 
UCTQ
DIJWFT
mOFMZ
DIPQQFE 1 tomato, chopped ›
DVQ
DIFFTF
EJDFE
BOEPS
HSBUFE

t
$PPL
UIF
RVJOPB
JO
UISFF
DVQT
PG
XBUFS
GPS

minutes.

-FUUVDF
MFBWFT

t
8IFO
SFBEZ
MFU
DPPM
BOE
NJY
JO
UIF
DIJWFT
BOE
cheese. t
4FSWF
EFDPSBUFE
XJUI
MFUUVDF
MFBWFT
BOE
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
DPPLFE

1BSTMFZ
MFBWFT $PSJBOEFS
DJMBOUSP
MFBWFT .JOU
MFBWFT ›
CVODI
TQSJOH
POJPO 
H
UPNBUPFT 
MFNPOT
KVJDF

t

$VU
UIF
UPNBUPFT
BOE
TQSJOH
POJPO t

$IPQ
UIF
QBSTMFZ
NJOU
BOE
DPSJBOEFS t

.JY
BMM
UIF
JOHSFEJFOUT


DVQ
PMJWF
PJM t

4FBTPO
XJUI
MFNPO
KVJDF
PMJWF
PJM
TBMU
BOE
pepper.

4BMU 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 
H
RVJOPB 
DPPLFE
QPUBUPFT 
UCTQ
SFE
QFQQFS 
UCTQ
HSFFO
QFQQFS .BZPOOBJTF
UP
UBTUF -FUUVDF
MFBWFT

t

3JOTF
UIF
RVJOPB
BOE
DPPL
JO
XBUFS t

$PPL
UIF
QPUBUPFT
MFU
DPPM
BOE
QFFM t

)BMWF
UIF
UPNBUPFT
BOE
SFNPWF
UIF
QVMQ t

*O
BOPUIFS
CPXM
NBTI
UIF
QPUBUPFT
XFMM
BOE
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: For the salad 
DVQT
DPPLFE
RVJOPB
POF
FBDI
CMBDL
SFE
BOE
XIJUF

½ cup red onion, chopped ›
DVQ
DPSJBOEFS
DJMBOUSP


DIPQQFE ½ cup red pepper, diced 
DVQ
BWPDBEP
EJDFE 
MFNPOT
KVJDF

1 cup tomato, diced 0MJWF
PJM 4BMU (SFFO
DIJMMJ (BSMJD

Preparation: t

4RVFF[F
UIF
MFNPOT
BOE
TFU
BTJEF
UIF
KVJDF t

*O
B
CPXM
QMBDF
UIF
RVJOPB
SFE
POJPO
QFQQFS
BWPDBEP
UPNBUP
BOE
HSFFO
DIJMMJ t

*O
BOPUIFS
CPXM
DPNCJOF
UIF
PMJWF
PJM
TBMU
DPSJBOEFS
TBMU
BOE
MFNPO
KVJDF t

.JY
BOE
TFSWF
XJUI
MFUUVDF
BOE
DIPQQFE
QBSTMFZ

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 recipe

Source: Community of Laguna San Martin (Ecuador)

Ingredients:

Preparation:


DVQ
RVJOPB

H


QPUBUPFT

H

›
UCTQ
NJML

H


UCTQ
PJM
PS
NBSHBSJOF

H

4BMU

t

$PPL
UIF
SJOTFE
RVJOPB
JO
TVGmDJFOU
XBUFS
GPS





NJOVUFT
VOUJM
UIF
HSBJO
JT
NVTIZ t

#PJM
UIF
QPUBUPFT
BOE
ESBJO
XIFO
DPPLFE 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 
H
PMJWF
PJM
NJME
nBWPVS 
H
RVJOPB
QSFGFSBCMZ
PSHBOJD
SPZBM
RVJOPB
RVJOVB
SFBM


H
DIJDLFO
TUPDL 
H
PJMZ
mTI
UVOB
TBMNPO
IPSTF
NBDLFSFM
TBSEJOF
BODIPWZ
USPVU
NBDLFSFMy


H
QBSTMFZ 
H
DIJWFT 
H
NJOU 0MJWF
PJM

5IJT
SFDJQF
SFRVJSFT
QSJPS
QSFQBSBUJPO
PG
UIF
JOHSFEJFOUT
BU
MFBTU

IPVST
CFGPSF
QSFQBSBUJPO
PG
UIF
EJTI
JUTFMG


For the germinated seeds 
H
CMBDL
MFOUJMT 
H
NVOH
CFBOT 
H
XIJUF
NVTUBSE
TFFET 
H
XIJUF
BTQBSBHVT
TFFET

t

5IF
mSTU
TUFQ
JT
UP
HFSNJOBUF
UIF
TFFET
5P
EP
UIJT
QMBDF
UIF
TFFET
PO
NPJTU
QBQFS
PS
DPUUPO
JO
B
DPPM
EBSL
QMBDF
GPS

IPVST
.VOH
CFBOT
OFFE
TQFDJBM
USFBUNFOU
MFBWF
UIFN
UP
TPBL
GPS

IPVST
UIFO
ESBJO
BOE
BMTP
QMBDF
UIFN
PO
moist cotton. t

8IFO
ZPV
IBWF
UIF
TQSPVUFE
TFFET
TBVUÏ
UIFN
BU
UIF
MBTU
NPNFOU
XJUI
PMJWF
PJM
BOE
TBMU
GPS
POMZ

TFDPOET
JU
JT
CFTU
UP
VTF
UIFN
XJUIJO

IPVST
PG
HFSNJOBUJPO  t

$IPQ
UIF
XIJUF
QBSU
PG
UIF
MFFL
-JHIUMZ
GSZ
JO
PMJWF
PJM
BEE
UIF
DIJDLFO
TUPDL
BOE
UIFO
UIF
RVJOPB
$PPL
GPS

NJOVUFT
BOE
MFU
TUBOE
GPS
mWF
NJOVUFT
CFGPSF
TFSWJOH 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


Tip: *U
JT
CFTU
JG
UIF
TFFET
GPS
HFSNJOBUJPO
BSF
PSHBOJD
BT
UIFZ
BSF
NVDI
IFBMUIJFS

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
UPQ
XJUI
UIF
mTI
DVCFT
"OZ
ZPVOH
MFBWFT
GSPN
UIF
HFSNJOBUFE
TFFET
DBO
CF
TQSJOLMFE
PWFS
UIF
dish.

15

16

Quinoa tamale with chicken Traditional recipe

Source: Mariluz Tiocona Condori, Wiñay Warmi Association “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
XJUI
TBMU
QFQQFS
BOE
HBSMJD
$VU
JOUP
QJFDFT


H
DIJDLFO
CSFBTU ›
DVQ
POJPO
mOFMZ
EJDFE

UCTQ
HBSMJD
QPXEFS ž
LH
CMBDL
PMJWFT 
UCTQ
ZFMMPX
DIJMMJ
QPXEFS 4BMU 0SFHBOP 1FQQFS

For the tamale dough 
LH
XIJUF
NBJ[F
nPVS ›
LH
RVJOPB
nPVS 
H
QPSL
MBSE 
FHHT 
UTQ
CBLJOH
QPXEFS 
DVQ
DIJDLFO
TUPDL
BQQSPYJNBUFMZ

4BMU

t

1SFQBSF
B
TFBTPOJOH
XJUI
UIF
HBSMJD
QPXEFS
EJDFE
POJPO
TBMU
UP
UBTUF
BOE
WFHFUBCMF
PJM t

"EE
UIF
DIJMMJ
QPXEFS
BOE
GSZ
VOUJM
HPMEFO
CSPXO
5IFO
BEE
UIF
DIJDLFO
JO
UBNBMF
QPSUJPOT
BOE
B
TNBMM
RVBOUJUZ
PG
DIJDLFO
TUPDL
VOUJM
DPOTJTUFOU
in texture. t

5P
QSFQBSF
UIF
EPVHI
QMBDF
JO
B
CPXM
UIF
NBJ[F
nPVS
RVJOPB
nPVS
BOE
UIF
FHHT
POF
BU
B
UJNF
CFBUJOH
DPOTUBOUMZ
t

"EE
UIF
MBSE
BOE
mOBMMZ
UIF
DPME
DIJDLFO
TUPDL
,OFBE
UIF
NJYUVSF
GPS

NJOVUFT
VOUJM
VOJGPSN
t

4PBL
UIF
DPSO
IVTLT
JO
MVLFXBSN
XBUFS
BOE
drain. t

-JOF
UIF
DPSO
IVTLT
XJUI
EPVHI
BEE
UIF
mMMJOH
XJUI
JUT
QJFDF
PG
DIJDLFO
BOE
PMJWFT
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 1 onion 
H
QVNQLJO ›
MFFL ›
GFOOFM
CVMC 
UCTQ
WJSHJO
PMJWF
PJM ›
UTQ
KBMBQF×P
DIJMMJ 'SFTI
EJMM

t

%JDF
UIF
POJPO
MFFL
BOE
QVNQLJO t

3JOTF
UIF
RVJOPB
BOE
TBVUÏ
JO
B
QBO
XJUI
B
UBCMFTQPPO
PG
IPU
PMJWF
PJM
GPS
POF
NJOVUF
DPOTUBOUMZ
TUJSSJOH t

"EE
UIF
POJPO
MFFL
BOE
QVNQLJO
BOE
DPWFS
BMM
UIF
JOHSFEJFOUT
XJUI
XBUFS 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 Traditional recipe

Source: Magda Irene Flores Mamani, Wiñay Warmi Association. “El camino de la quinua” cookbook, published by the Manuela Ramos Movement (Peru)

Makes: 70

Ingredients:

Preparation:

2 kg flour 600 g white quinoa flour 600 g butter 5 eggs 20 g baking powder 50 g sugar 600 g cheese Salt

t

*O
B
CPXM
TJGU
UIF
nPVST
CBLJOH
QPXEFS
BOE
TBMU t

.BLF
B
XFMM
JO
UIF
DFOUSF
UP
BEE
UIF
FHH
ZPMLT
POF
BU
B
UJNF
LFFQ
UIF
XIJUFT
GPS
HMB[JOH
CFGPSF
CBLJOH 
.JY
JO
UIF
CVUUFS
XJUI
ZPVS
IBOET
VOUJM
UIF
NJYUVSF
JT
VOJGPSN
BOE
XJUIPVU
MVNQT
*U
JT
FBTJFS
UP
XPSL
PO
B
UBCMF
UPQ
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 
H
SJQF
QMBOUBJO 2 cups fresh spinach (other options are $IJOFTF
DBCCBHF
XBUFSDSFTT
PS
BOZ
PUIFS
HSFFO
MFBG
WFHFUBCMF


UCTQ
GSFTI
CBTJM 
UCTQ
GSFTI
DPSJBOEFS
DJMBOUSP

›
DVQ
HSFFO
QFQQFS
EJDFE 
DVQ
GSFTI
DVDVNCFS
TFFEFE
BOE
diced

t

8BTI
BOE
DPPL
UIF
RVJOPB
-FBWF
UP
DPPM



DVQ
CMBDL
RVJOPB ›
DVQ
PMJWF
PS
WFHFUBCMF
PJM 
UCTQ
SJDF
WJOFHBS 4BMU 1FQQFS

t


#PJM
UIF
TXFFU
QPUBUP
BOE
SJQF
QMBOUBJO
TFQBSBUFMZ
8IFO
DPPLFE
DVU
JOUP

DN
DVCFT t

8BTI
UIF
TQJOBDI
MFBWFT
BOE
LFFQ
JO
UIF
SFGSJHFSBUPS t

*O
B
CPXM
NJY
BMM
UIF
JOHSFEJFOUT
BOE
ESFTT
XJUI
WFHFUBCMF
PJM
BOE
SJDF
WJOFHBS t

"EE
TBMU
BOE
QFQQFS
UP
UBTUF t

5P
HBSOJTI
ZPV
DBO
TIBWF
DBSSPU
DVSMT
XJUI
B
HSBUFS
PS
QPUBUP
QFFMFS
UIFO
UPBTU
UIFN
BOE
GSZ
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 Traditional recipe

Source: Magda Choque Vilca and farmers of the Humahuaca Gorge, Province of Jujuy (Argentina)

Ingredients:

Preparación

DVQ
RVJOPB 
H
HPBU
PS
DPX
DIFFTF 
MBSHF
POJPO 1 pepper 
IBSECPJMFE
FHHT 
H
HSFFO
PMJWFT 
UCTQ
TFMGSBJTJOH
nPVS

FHHT $IJWF 1BQSJLB 4BMU 1FQQFS

t

8BTI
BOE
DPPL
UIF
RVJOPB
JO
XBUFS
%SBJO

3

t

'JOFMZ
DIPQ
UIF
POJPO
BOE
EJDF
UIF
QFQQFS t

4UBSU
UP
QSFQBSF
UIF
QJF
mMMJOH
CZ
GSZJOH
UIF
POJPO
and pepper in a pan. t

"GUFS

NJOVUFT
BEE
UIF
DPOEJNFOUT
DIJWF
PMJWFT
BOE
UISFF
NJOVUFT
MBUFS
UIF
mOFMZ
EJDFE
cheese. t

5VSO
PGG
UIF
IFBU
BOE
BEE
UIF
DIPQQFE
IBSE CPJMFE
FHHT
4FU
BTJEF 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: 4FSWF
UIF
RVJOPB
QJF
XJUI
B
spinach, tomato and carrot TBMBE
UP
BEE
TPNF
WFHFUBCMFT
UP
UIF
NFBM

t

#BLF
JO
UIF
PWFO
BU

¡$
GPS

NJOVUFT
*G
VTJOH
DIFFTF
SFNFNCFS
UP
TFU
UIF
PWFO
GPS
HSJMMJOH t

4FSWF

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


PZTUFS
NVTISPPN 
IPO
TIJNFKJ
NVTISPPN 
ESZ
NPSFM
NVTISPPN 
DIBOUFSFMMF 
ESZ
CMBDL
USVNQFU
NVTISPPN ž
DVQ
CVMHVS ž
DVQ
XIJUF
RVJOPB ž
DVQ
SFE
RVJOPB ž
DVQ
DIJWFT 
UCTQ
USVGnF
PJM
PQUJPOBM

ž
DVQ
CBOBOB
TIBMMPU 
TNBMM
POJPO 
HBSMJD
DMPWF
CMBDL

CBCZ
BVCFSHJOFT 
TMJDFT
KBCVHP
IBN
PS
PQUJPOBMMZ
DVSFE
*CFSJBO
IBN


UCTQ
BMJPMJ

Tip: "MJPMJ
JT
WFSZ
FBTZ
UP
NBLF
BU
IPNF
$SVTI
UXP
DMPWFT
PG
HBSMJD
JO
B
NPSUBS
"EE
B
QJODI
PG
TBMU
BOE
B
UBCMFTQPPO
PG
MFNPO
PS
WJOFHBS
5IFO
HSBEVBMMZ
QPVS
B
ž
MJUSF
PG
PMJWF
PJM
TUBSUJOH
XJUI
POF
ESPQ
BU
B
UJNF
XIJMF
TUJSSJOH
0QUJPOBMMZ
ZPV
DBO
BEE
FHHT
JO
QSFQBSJOH
UIF
TBVDF
POF
FHH
QFS
HBSMJD
DMPWF

Preparation: t

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

NJOVUFT
VOUJM
DPPLFE
UISPVHI
and tender. t

4BVUÏ
BMM
UIF
NVTISPPNT
BWBJMBCMF
JO
TFBTPO
VOUJM
TMJHIUMZ
DBSBNFMJ[FE t

"EE
UIF
DIPQQFE
POJPO
TIBMMPUT
BOE
HBSMJD t

4USBJO
UIF
TBVUÏFE
NVTISPPNT
BOE
DIPQ
mOFMZ t

8BTI
BOE
HFOUMZ
CPJM
UIF
RVJOPB
BOE
CVMHVS

#MFOE
UIF
NVTISPPNT
JOUP
UIF
HSBJOT t

4FBTPO
XJUI
TBMU
QFQQFS
BOE
PQUJPOBMMZ
B
GFX
ESPQT
PG
USVGnF
PJM
PS
GSFTI
USVGnFT t

$IPQ
UIF
CMBDL
HBSMJD
BOE
NBTI
JU
JOUP
B
QVSFF
1BTT
UISPVHI
B
TJFWF
BOE
NBLF
TNPPUI
XJUI
B
TQPPOGVM
PG
BJPMJ t

5P
TFSWF
EFDPSBUF
UIF
CPUUPN
PG
UIF
QMBUF
XJUI
B
TQPPOGVM
PG
HBSMJD
QBTUF
BOE
QMBDF
UIF
FHHQMBOU
TMJHIUMZ
PO
UIF
QBTUF
BDDPNQBOJFE
CZ
UIF
NVTISPPN
BOE
HSBJO
NJYUVSF
'JOFMZ
DVU
UIF
DIJWFT
XJUI
TDJTTPST
BOE
TQSJOLMF
PWFS
UIF
NVTISPPN
BOE
HSBJO
NJYUVSF

27

28

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

Serves: 6

Ingredients: 
H
RVJOPB 
H
TIBMMPU
DIPQQFE 
H
DIJWFT
DIPQQFE

H
MBLTB
MFBWFT
TMJDFE
DBO
CF
SFQMBDFE
XJUI
7JFUOBNFTF
DPSJBOEFS


H
DBOEJFE
LVNRVBUT 
MFNPO 4BMU 1FQQFS 0MJWF
PJM

For the goat cheese mixture

For the wakame tuile 
H
ESJFE
TFBXFFE 
NM
XBUFS 
H
MFNPO
[FTU 
H
TIBMMPU
DIPQQFE 
H
TBMU 
H
CMBDL
QFQQFS 
NM
PMJWF
PJM 
H
JOTUBOU
ZFBTU 
H
CSFBE
nPVS 
H
TPVSEPVHI

For the garnish .JDSPHSFFOT


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
-FBWF
UP
DPPM t

.JY
UIF
RVJOPB
XJUI
UIF
TIBMMPU
DIJWFT
MBLTB
MFBWFT
BOE
DBOEJFE
LVNRVBUT
4FBTPO
XJUI
MFNPO
KVJDF
TBMU
QFQQFS
BOE
PMJWF
PJM
UP
UBTUF t

'PS
UIF
HPBU
DIFFTF
NJYUVSF
TPGUFO
UIF
HPBU
DIFFTF
CZ
CFBUJOH
BOE
TUJSSJOH
XJUI
B
TQPPO
PS
TQBUVMB
UIFO
CFBU
JO
B
NJYFS
(FOUMZ
XIJTL
UIF
GSFTI
DSFBN
BOE
DPNCJOF
JU
XJUI
UIF
HPBU
DIFFTF
4FBTPO
UP
UBTUF
1MBDF
PO
B
USBZ
BOE
MFBWF
UP
SFTU
PWFSOJHIU
JO
UIF
SFGSJHFSBUPS t

'PS
UIF
HMB[F
NJY
UIF
XJOF
HSBQFT
BOE
HMVDPTF
TZSVQ
BOE
DPPL
PWFS
MPX
IFBU
VOUJM
UIF
HSBQFT
IBWF
CVSTU
PQFO
4USBJO
VOEFS
QSFTTVSF
UP
FYUSBDU
BMM
UIF
HSBQF
KVJDF
$PPL
UP
SFEVDF
UIF
MJRVJE
UP
B
HPPE
HMB[F
DPOTJTUFODZ t

'PS
UIF
XBLBNF
UVJMF
CPJM
UIF
XBUFS
BOE
BEE
UIF
XBLBNF
MFNPO
[FTU
BOE
TIBMMPU
.JY
UPHFUIFS



Tip: 5IF
TPVSEPVHI
JT
PCUBJOFE
JO
UIF
GPMMPXJOH
XBZ
NJY
FRVBM
BNPVOUT
PG
XBUFS
BOE
nPVS
-FBWF
UP
SFTU
BU
SPPN
temperature for 24 hours. On UIF
TFDPOE
EBZ
TFQBSBUF
IBMG
UIF
EPVHI
BOE
mMM
BHBJO
XJUI
FRVBM
QBSUT
nPVS
BOE
XBUFS
3FQFBU
UIF
QSPDFTT
PO
UIF
UIJSE
EBZ
0O
UIF
GPVSUI
EBZ
ZPV
TIPVME
IBWF
TPVSEPVHI
XJUI
JUT
DIBSBDUFSJTUJD
MBSHF
HBT
CVCCMFT

30

t

0ODF
UIF
TFBXFFE
JT
BU
SPPN
UFNQFSBUVSF
NJY
XJUI
UIF
nPVS
TPVSEPVHI
ZFBTU
PMJWF
PJM
QFQQFS
BOE
TBMU
1MBDF
BMM
UIF
JOHSFEJFOUT
JO
B
CBLJOH
QBO
BOE
MFBWF
UP
SJTF
BT
UIPVHI
ZPV
XFSF
NBLJOH
CSFBE t

8IFO
UIF
EPVHI
IBT
SJTFO
CBLF
BU

¡$
VOUJM
SFBEZ t

-FBWF
UP
DPPM
UP
SPPN
UFNQFSBUVSF
UIFO
GSFF[F
UIF
CSFBE t

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

3FCBLF
BU

¡$
VOUJM
UIF
CSFBE
JT
DSJTQZ t

'PS
QSFTFOUBUJPO
EFDPSBUF
UIF
CPUUPN
PG
UIF
QMBUF
XJUI
UIF
SFE
XJOF
HMB[F
1MBDF
UXP
HPBU
DIFFTF
RVFOFMMFT
BOE
UIF
RVJOPB
TBMBE
PO
UIF
QMBUF
(BSOJTI
XJUI

XBLBNF
TMJDFT
BOE
UIF
NJDSPHSFFOT
4FSWF
JNNFEJBUFMZ

31

1IPUP
DPVSUFTZ
PG
UIF
$IFG

32

Quinoa salad with red fruits Chef Joan Roca (Spain) Innovative recipe

Serves: 4

Ingredients:

Preparation:


H
RVJOPB 
DVQT

NM
XBUFS 4USBXCFSSJFT Cherries 4NBMM
TUSBXCFSSJFT "DBDJB
nPXFST 5IZNF
nPXFST 1VSQMF
DPMPVSFE
nPXFST 
H
TQSJOH
POJPO 
H
SFE
QFQQFS 
H
HSFFO
QFQQFS

t

$VU
BMM
UIF
WFHFUBCMFT
JOUP
WFSZ
TNBMM
DVCFT
CSVOPJTF 
4FU
BTJEF

For the lemon vinaigrette 
H
PMJWF
PJM 
H
MFNPO
KVJDF

4BMU 1FQQFS

t

$PPL
UIF
RVJOPB
GPS

NJOVUFT
JO
UIF
XBUFS
$PPM
BOE
NJY
XJUI
UIF
DIPQQFE
WFHFUBCMFT
4FU
aside. t

'PS
UIF
WJOBJHSFUUF
NJY
UIF
PJM
XJUI
UIF
MFNPO
KVJDF
4FBTPO
XJUI
TBMU
BOE
QFQQFS t

5P
TFSWF
ESFTT
UIF
RVJOPB
XJUI
UIF
MFNPO
WJOBJHSFUUF
1MBDF
UIF
RVJOPB
PO
B
QMBUF
BEE
UIF
TNBMM
TUSBXCFSSJFT
UIF
MBSHFS
TUSBXCFSSJFT
DVU
JO
IBMG
BOE
UIF
TMJDFE
DIFSSJFT
'JOBMMZ
EFDPSBUF
UIF
TBMBE
XJUI
UIF
nPXFST

33

34

Quinoa salad with toasted cumin and lemon vinaigrette Chef Malika van Reenen (South Africa) Innovative recipe

Serves: 4

Ingredients:

Preparation:


DVQT
RVJOPB 4 carrots 
DIFSSZ
UPNBUPFT 
DFMFSZ
TUBMLT ›
DVDVNCFS ›
HSFFO
DIJMMJ 
H
SPDLFU 
IBOEGVM
DPSJBOEFS
DJMBOUSP


H
GFUB
DIFFTF

t

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

For the vinaigrette 1 tsp cumin seeds 
NM
MFNPO
KVJDF 
NM
IPOFZ 
NM
PMJWF
PJM 4BMU
1FQQFS

t

$PPL
GPS

UP

NJOVUFT
BEE
IFSCT
JG
ZPV
XJTI  t

4USBJO
UIF
RVJOPB
BOE
MFU
DPPM
4FU
BTJEF t

(SBUF
UIF
DBSSPUT
IBMWF
UIF
DIFSSZ
UPNBUPFT
DIPQ
UIF
DPSJBOEFS
BOE
DIJMMJ
TMJDF
UIF
DFMFSZ
BOE
TFFE
BOE
TMJDF
UIF
DVDVNCFS t

5PBTU
UIF
DVNJO
TFFET
VOUJM
ZPV
TNFMM
UIF
BSPNB  t

'PS
UIF
WJOBJHSFUUF
MJHIUMZ
DSVTI
UIF
UPBTUFE
DVNJO
JO
B
NPSUBS
BOE
UIFO
NJY
XJUI
UIF
MFNPO
KVJDF
IPOFZ
BOE
PMJWF
PJM 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 
IBOEGVMT
TFBXFFE 
DBOT

H
UVOB 2 tomatoes, chopped 
TQSJOH
POJPOT 4IBWFE
HJOHFS
UP
UBTUF 8JOF
WJOFHBS
UP
UBTUF -FNPO
KVJDF
UP
UBTUF 4BMU
UP
UBTUF

t

$PPL
UIF
RVJOPB
JO
UXP
DVQT
PG
XBUFS t

$IPQ
UIF
TFBXFFE
TQSJOH
POJPOT
BOE
UPNBUPFT t

3JOTF
UIF
DPPLFE
RVJOPB
JO
B
TUSBJOFS
BOE
QMBDF
JO
B
CPXM
XJUI
UIF
UVOB t

"EE
UIF
TIBWFE
HJOHFS
XJOF
WJOFHBS
MFNPO
KVJDF
BOE
TBMU
UP
UBTUF t

.JY
BMM
UIF
JOHSFEJFOUT

37

38

MAIN COURSES 39

40

Quinoa chilli Traditional recipe

Source: Foundation for Development FAUTAPO (Bolivia)

Ingredients:

Preparation:


DVQ
RVJOPB ›
LH
NFBU 1 carrot 2 onions 1 tomato 
QPUBUPFT
DIPQQFE
BOE
DPPLFE 
HBSMJD
DMPWF

UCTQ
SFE
DIJMMJ 4BMU 1FQQFS 0JM

t

8BTI
BOE
DPPL
UIF
RVJOPB t

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

"EE
UIF
SFE
DIJMMJ
TFBTPO
XJUI
TBMU
BOE
QFQQFS
UP
UBTUF
BOE
MFBWF
UP
DPPL t

0ODF
FWFSZUIJOH
JT
DPPLFE
NJY
JO
UIF
RVJOPB
and potatoes. 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 Traditional recipe

Source: Comunidad Laguna San Martín (Ecuador) Serves: 5

Ingredients:

Preparation:

›
DVQ
RVJOPB

H


H
QPSL 
NFEJVN
QPUBUPFT

H


TNBMM
POJPO

H


UCTQ
QFBOVU
UPBTUFE
BOE
HSPVOE

H


HBSMJD
DMPWFT

H


UTQ
DPMPVSFE
MBSE

H


UTQ
DPSJBOEFS

H


DVQ
NJML

H


DVQT
XBUFS

H

4BMU


t

#PJM
UIF
RVJOPB
XJUIPVU
TBMU
JO
BMSFBEZ
CPJMJOH
water for 30 minutes. t

$PPL
UIF
QPSL
DVU
JOUP
TNBMM
QJFDFT
UPHFUIFS
XJUI
UIF
TBMU
BOE
UIF
mOFMZ
DIPQQFE
POJPO
BOE
HBSMJD t

"EE
UIF
DPMPVSFE
MBSE
BOE
DPPL
GPS

NJOVUFT t

"EE
UIF
RVJOPB t

"EE
UIF
QFFMFE
BOE
TMJDFE
QPUBUPFT
BOE
CPJM
GPS
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 ›
DVQ
USJDPMPVS
RVJOPB 
TNBMM
POJPO
mOFMZ
DIPQQFE 
UCTQ
CVUUFS 
DVQ
UPNBUP
QFFMFE
TFFEFE
BOE
EJDFE


'SFTI
CBTJM
MFBWFT
4BMU 1FQQFS

t

8BTI
BOE
DPPL
UIF
RVJOPB t

*O
B
OPOTUJDL
QBO
NFMU
UIF
CVUUFS
BOE
CSPXO
UIF
POJPO
PWFS
IJHI
IFBU
-PXFS
UIF
IFBU
BOE
DPOUJOVF
UP
DPPL
VOUJM
UIF
POJPO
JT
DBSBNFM
CSPXO
BOE
UFOEFS
FOPVHI
UP
DPNF
BQBSU t

"EE
UIF
QFFMFE
TFFEFE
BOE
EJDFE
UPNBUP
BOE
UIF
GSFTI
CBTJM
MFBWFT t

"EE
UIF
DPPLFE
RVJOPB
BOE
UIF
QSFWJPVTMZ
CFBUFO
FHHT

45

46

Quinoa soup with diced beef Traditional recipe

Source: Guadalupe Community (Ecuador)

Ingredients:

Preparation:

›
DVQ
RVJOPB

H


H
CFFG 
NFEJVN
DBSSPU

H

›
DVQ
GSFTI
QFBT

H

NFEJVN
QPUBUPFT

H

1 medium onion 
HBSMJD
DMPWF 
UTQ
DPSJBOEFS
DJMBOUSP


UCTQ
PJM
PS
DPMPVSFE
MBSE

H

4BMU


t

#PJM
UIF
RVJOPB
GPS

NJOVUFT t

$PPL
UIF
EJDFE
CFFG
BOE
UIF
mOFMZ
DIPQQFE
POJPO
BOE
HBSMJD
XJUI
UIF
PJM
PS
DPMPVSFE
MBSE
-FBWF
UP
DPPL
GPS

NJOVUFT t

"EE
UIF
EJDFE
DBSSPU
BOE
UIF
QFBT
$PPL
GPS

more minutes. t

"EE
UIF
QPUBUPFT
DIPQQFE
JOUP
NFEJVNTJ[F
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 
MBNC
QJFDFT 
LH
JNJMMB
QPUBUPFT ž
XIJUF
DIV×P
UVOUB
GSFF[FESJFE
QPUBUP


H
DIJDLQFB 
DBCCBHF
MFBWFT 
DPSO
DPCT
TMJDFE 
POJPO
GPS
TFBTPOJOH $FMFSZ
BOE
POJPO
UP
UBTUF 4BMU 0SFHBOP 1FQQFS 0JM

t


4BVUÏ
UIF
mOFMZ
EJDFE
POJPO
JO
B
MJUUMF
WFHFUBCMF
PJM
XJUI
PSFHBOP
TBMU
BOE
QFQQFS t

"EE
UIF
QJFDFT
PG
MBNC
$PPL
VOUJM
UIF
NFBU
SFMFBTFT
JUT
KVJDFT
UIFO
BEE

DVQT
PG
XBUFS
/FYU
BEE
UIF
DIJDLQFB
DBCCBHF
BOE
DFMFSZ t

4FQBSBUFMZ
JO
B
QSFTTVSF
DPPLFS
QBSCPJM
UIF
RVJOPB
JO
UXP
DVQT
PG
DPME
XBUFS
XJUIPVU
TBMU
GPS
15 minutes. t

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


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 Traditional recipe

Source: Wiñay Warmi Association “El camino de la quinua” cookbook, published by the Manuela Ramos Movement (Peru)

Serves: 5

Ingredients:

Preparation:


DVQ
RVJOPB 
QJFDFT
GSJFE
mTI 
UCTQ
GSFTI
DIFFTF

DVQ
NJML 1 medium onion 
MBSHF
DPSO
DPCT 
MBSHF
QPUBUPFT 
DVQ
HSFFO
CFBOT 
DVQ
TRVBTI
DIPQQFE 
DFMFSZ
TUBMLT (BSMJD Cumin 1FQQFS Coriander

t

'SZ
UIF
mTI
JO
B
MJUUMF
PJM
BOE
TFBM
FBDI
QJFDF
PO
CPUI
TJEFT t

8BTI
BOE
DPPL
UIF
RVJOPB
JO
XBUFS t

'SZ
UIF
DSVTIFE
HBSMJD
XJUI
UIF
DVNJO
QFQQFS
POJPO
BOE
DFMFSZ
"EE
UP
UIF
DPPLFE
RVJOPB t

"EE
UIF
TRVBTI
HSFFO
CFBOT
TMJDFE
DPSO
DPCT
BOE
QPUBUPFT
DVU
JOUP
TUSJQT
t

8IFO
FWFSZUIJOH
JT
DPPLFE
BEE
UIF
DIFFTF t

8IFO
TFSWJOH
UIF
TUFX
BEE
UIF
NJML
BOE
mTI

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 2 onions 
MFFL 
NM
IPU
WFHFUBCMF
TUPDL 
H
QVNQLJO
HSBUFE 
UCTQ
TFTBNF
TFFET

UCTQ
TVOnPXFS
TFFET 
UCTQ
nBY
TFFET 'SFTI
QBSTMFZ 
UCTQ
PMJWF
PJM
4BMU (SPVOE
CMBDL
QFQQFS

t

8BTI
UIF
RVJOPB

To accompany the burger 2 round tomatoes 
H
NP[[BSFMMB
DIFFTF 'SFTI
CBTJM 0MJWF
PJM 4BMU (SPVOE
CMBDL
QFQQFS

t

*O
B
QPU
QSFGFSBCMZ
FBSUIFOXBSF
HFOUMZ
IFBU
UIF
DIPQQFE
POJPOT
BOE
MFFL
JO

UBCMFTQPPOT
PG
PMJWF
PJM
VOUJM
MJHIUMZ
CSPXOFE t

4UJS
JO
UIF
RVJOPB
BOE
IPU
WFHFUBCMF
TUPDL
$PPL
VODPWFSFE
BU
MPX
CPJM
GPS

NJOVUFT t

4UJS
JO
UIF
HSBUFE
QVNQLJO
UIF
TFFET
BOE
UIF
TBMU
BOE
QFQQFS
.JY
BOE
UVSO
PGG
UIF
IFBU
$PWFS
BOE
MFU
TUBOE
VOUJM
DPNQMFUFMZ
DPPM t

"EE
DIPQQFE
QBSTMFZ
BOE
MFBWF
JO
UIF
SFGSJHFSBUPS
GPS

IPVST t

3FNPWF
NJY
XFMM
BOE
TIBQF
UIF
CVSHFS
QBUUJFT
XJUI
UIF
QBMNT
PG
ZPVS
IBOET
XIJDI
ZPV
IBWF
QSFWJPVTMZ
NPJTUFOFE
XJUI
DPME
XBUFS t

#SPXO
UIF
CVSHFST
PO
CPUI
TJEFT
JO
B
GSZJOH
QBO
XJUI
B
GFX
ESPQT
PG
PMJWF
PJM 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) Traditional recipe

Source: Promotion of Andean Development RURANDES “El camino de la quinua” cookbook, published by the Manuela Ramos Movement (Peru)

Serves: 5

Ingredients:

Preparation:

›
LH
XBTIFE
RVJOPB 
CVODIFT
TQSJOH
POJPO 3 carrots 
HBSMJD
DMPWFT 
UCTQ
PJM 4BMU


t

8BTI
UIF
RVJOPB
BOE
DPPL
JO
XBUFS
UPHFUIFS
XJUI
UIF
mOFMZ
DIPQQFE
WFHFUBCMFT t

4FQBSBUFMZ
QSFQBSF
UIF
TFBTPOJOH
XJUI
UIF
DIPQQFE
POJPO
BOE
UIF
TQMJU
HBSMJD
DMPWFT

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 
DVQT
mTI
TUPDL
NBEF
GSPN
mTI
CPOFT
BOE
IFBET

›
LJMP
BTTPSUFE
TFBGPPE ›
DIJDLFO
CSFBTU
EJDFE 1 red pepper 2 tomatoes 
HBSMJD
DMPWFT 1 cup peas 
DVQT
CSPBE
CFBOT 
DVQ
HSFFO
CFBOT ›
CPUUMF
XIJUF
XJOF 
UCTQ
QBSTMFZ
DIPQQFE 
UCTQ
NJOU
DIPQQFE 
UCTQ
XIJUF
QFQQFS
HSPVOE 
UCTQ
QPXEFSFE
TBGGSPO 
UCTQ
HSPVOE
"SFRVJQB
SFE
QFQQFS
QPE ž
DVQ
PMJWF
PJM 
4QBOJTI
DIPSJ[PT

t
$VU
UIF
UPNBUPFT
JO
IBMG
TFFE
BOE
EJDF
CSVOPJTF  t

$VU
UIF
QFQQFS
TFFE
BOE
DVU
JOUP
TUSJQT
KVMJFOOF  t

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

NJOVUFT
3FNPWF
UIF
TLJO
BOE
TMJDF
JOUP
EJTDT t

$IPQ
UIF
HBSMJD
DMPWFT t
)FBU
UIF
PMJWF
PJM
JO
B
QBFMMB
EJTI
BEE
UIF
DIPSJ[P
BOE
HFOUMZ
GSZ
GPS
B
GFX
NJOVUFT
"EE
UIF
QFQQFS
BOE
HBSMJD
4UJS
BOE
MFBWF
UP
DPPL
GPS
a few minutes. t

"EE
UIF
CFBOT
QFBT
BOE
HSFFO
CFBOT
4UJS
UIF
XIPMF
NJYUVSF
BOE
BEE
UIF
DIPQQFE
UPNBUPFT t
"EE
UIF
RVJOPB
UIFO
UIF
mTI
TUPDL
UP
UIF
QBFMMB 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 Innovative vanguardia recipe

Chef Flavio Solorzano (Peru) Serves: 4

Ingredients:

Preparation:


UCTQ
WFHFUBCMF
PJM

NM


H
EJDFE
HBSMJD 
UCTQ
NJSBTPM
DIJMMJ
QBTUF 
UCTQ
ZFMMPX
DIJMMJ
QBTUF 
UTQ
CMBDL
QFQQFS 1 tsp cumin 1 tsp turmeric 
H
RVJOPB 
H
DBTTBWB
DPBSTFMZ
HSBUFE 
UTQ
TBMU 
MFNPOT 
H
SFE
POJPO
UIJDL
KVMJFOOF 
NPDIFSP
DIJMMJFT

t

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

MJUSFT
of water for 1 hour.

For the stock 
LH
DIJDLFO
CPOFT 
H
HJOHFS
TMJDFE
½ white onion 
HBSMJD
DMPWFT
QFFMFE ¼ carrot ›
DVQT
XBUFS

MU

For the garnish 
UCTQ
BOOBUUP
PJM

H
DIJDLFO
CSFBTU
TISFEEFE 
H
TQSJOH
POJPO 
H
DPSJBOEFS
DJMBOUSP
TUFNT
BOE
MFBWFT

t

4USBJO
UIF
SFTVMUJOH
TUPDL
BCPVU

MJUSF  t

.FBOXIJMF
SJOTF
BOE
ESBJO
UIF
RVJOPB
t

(SBUF
UIF
DBTTBWB
XJUI
UIF
DPBSTF
TJEF
PG
B
CPY
HSBUFS t

$SVTI
UIF
NPDIFSP
DIJMMJ
XJUI
B
LOJGF
CMBEF
PS
QFTUMF
%P
UIJT
POMZ
PODF
UP
LFFQ
UIF
DIJMMJ
intact. t

4RVFF[F
UIF
MFNPOT t

*O
UIF
PJM
HFOUMZ
GSZ
UIF
HBSMJD
UIF
NJSBTPM
BOE
ZFMMPX
DIJMMJ
QBTUFT
BOE
UIF
TQJDFT
QFQQFS
DVNJO
BOE
UVSNFSJD
GPS

NJOVUFT t

"EE
UIF
DIJDLFO
TUPDL
ZPV
QSFQBSFE
CFGPSF t

"EE
UIF
RVJOPB
BOE
CFHJO
UP
DPPL
XJUI
UIF
QPU
DPWFSFE t

"GUFS

NJOVUFT
BEE
UIF
DBTTBWB t

"GUFS

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

"EE
UIF
MFNPO
KVJDF t

$POUJOVF
DPPLJOH
GPS

NJOVUFT 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 Traditional recipe

Source: Alejandrina Mendoza. Recipe gathered with help from Magda Choque Vilca (Argentina) Serves: 5

Ingredients:

Preparation:

2 onions 1 pepper 3
DVQ
RVJOPB 
H
HPBU
DIFFTF


FHHT Turmeric or saffron $IJWFT

t

8BTI
BOE
CPJM
UIF
RVJOPB t

$IPQ
UIF
POJPO
BOE
EJDF
UIF
QFQQFS t

$PPL
UIF
POJPO
BOE
UIF
QFQQFS t

0ODF
DPPLFE
BEE
UIF
TBGGSPO
PS
UVSNFSJD
BOE
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: 1 red pepper 
ZFMMPX
QFQQFS 
QFBSM
POJPO

CBZ
MFBG 3 tsp tomato paste ›
UTQ
4QBOJTI
QBQSJLB 
DVQ
RVJOPB

DVQT
MJHIU
DIJDLFO
TUPDL W
H
GSFTI
NVTISPPNT 0MJWF
PJM %SJFE
IFSCT 4BMU 1FQQFS

Preparation: t

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

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

4FU
BTJEF t

$PPL
UIF
RVJOPB
JO
UIF
DIJDLFO
TUPDL
VOUJM
UFOEFS
UIFO
DPNCJOF
XJUI
UIF
GSJFE
QFQQFST
and onion. t

$MFBO
UIF
NVTISPPNT
BOE
mMM
UIF
DBQT
XJUI
UIF
BCPWF
NJYUVSF t

1MBDF
JO
UIF
PWFO
GPS

NJOVUFT t

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

63

64

Quinoa stew Traditional recipe

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

Ingredients:

Preparation:

1
DVQT
RVJOPB 2 onions 1 red pepper 
H
ESJFE
NFBU
DIBSRVJ

1 tomato 
DVQT
WFHFUBCMF
TUPDL

1BQSJLB 1BSTMFZ
DIPQQFE
/FVUSBM
PJM 4BMU 1FQQFS

t

8BTI
BOE
DPPL
UIF
RVJOPB
JO
XBUFS t

'JOFMZ
EJDF
UIF
POJPOT
BOE
SFE
QFQQFS
1FFM
BOE
dice the tomato. t
*O
B
IPU
QBO
QPVS
UIF
PJM
BOE
XIFO
IPU
BEE
UIF
onion and red pepper. t

"EE
TBMU
BOE
HFOUMZ
GSZ t

"EE
UIF
UPNBUP
BOE
UIF
SFNBJOJOH
DPOEJNFOUT 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 1 onion 
HSFFO
DIJMMJ 
DVQ
RVJOPB
2 tomatoes ›
UCTQ
HBSMJD
DSVTIFE 
UCTQ
DIFFTF
HSBUFE 
UCTQ
SBJTJOT 
UTQ
QBSTMFZ
DIPQQFE 
UTQ
PSFHBOP 
UCTQ
SPTFNBSZ 
UCTQ
HSPVOE
CFFG 
DVQ
CFFG
TUPDL 
SBDBDIBT
XIJUF
PS
1FSVWJBO
DBSSPU

Butter &WBQPSBUFE
NJML 4BMU
1FQQFS

t

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

8BTI
UIF
RVJOPB

PS

UJNFT
CFGPSF
DPPLJOH t

$IPQ
UIF
POJPO
BOE
UPNBUPFT
(SJOE
UIF
DIJMMJ t

1SFQBSF
B
TFBTPOJOH
XJUI
UIF
POJPO
UPNBUP
BOE
DIJMMJ
BOE
BEE
TBMU
QFQQFS
BOE
HBSMJD t

*O
B
TFQBSBUF
CPXM
QMBDF
UIF
RVJOPB
HSBUFE
DIFFTF
QBSTMFZ
PSFHBOP
SBJTJOT
BOE
HSPVOE
CFFG
,OFBE
UP
NJY
XFMM
BOE
GPSN
NFBUCBMMT t

1PVS
UIF
CFFG
TUPDL
JOUP
B
QBO
BEE
UIF
TFBTPOJOH
BOE
CSJOH
UP
NFEJVN
IFBU t

8IFO
UIF
TUPDL
JT
CPJMJOH
DBSFGVMMZ
BEE
UIF
NFBUCBMMT
POF
CFTJEF
UIF
PUIFS
t

-PXFS
UIF
IFBU
BOE
DPPL
VOUJM
SFBEZ t

"DDPNQBOZ
XJUI
SBDBDIB
QVSFF 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 recipe

Source: Feria Libre Nueva Esperanza de Arica (Chile) Serves: 4

Ingredients:

Preparation:


DVQ
DPPLFE
RVJOPB 
DVQT
MFOUJMT 1 onion 2 carrots 0JM (BSMJD
TBMU
BOE
QFQQFS
UP
UBTUF

t

1SFWJPVTMZ
DPPL
UIF
RVJOPB
JO

DVQT
PG
CPJMJOH
water. t

3FEVDF
UIF
UFNQFSBUVSF
BOE
DPPL
PO
MPX
IFBU
GPS
BCPVU

NJOVUFT
PS
VOUJM
UIF
XBUFS
IBT
FWBQPSBUFE
BOE
UIF
RVJOPB
JT
UFOEFS 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

For the fish 2 cans sardines 
FHHT

DVQ
GSFTI
NJML 
DVQ
RVJOPB
nPVS

MJUSF
DPPLJOH
PJM 4BMU 1FQQFS

For the quinoa 
DVQ
RVJOPB





UCTQ
POJPO
DIPQQFE 
DVQ
WFHFUBCMFT
TBVUÏFE
JO
XPL 
UCTQ
PJM





UCTQ
POJPO
DIPQQFE 1 ½ cup tomato, diced 
UCTQ
UPNBUP
QBTUF ›
DVQ
LJEOFZ
CFBOT
DPPLFE
1 carrot, diced 
DFMFSZ
TUBML
DIPQQFE


HSFFO
QFQQFS
DIPQQFE


TDPUDI
CPOOFU
QFQQFS
DIPQQFE 
UCTQ
DPPLJOH
PJM 
UCTQ
GSFTI
DPSJBOEFS
DJMBOUSP
½ tsp cumin seeds 4 tsp turmeric 
UCTQ
DBZFOOF
QFQQFS


UTQ
HSPVOE
DJOOBNPO 
UTQ
NBTBMB


2 tsp cumin powder

For the garnish .JDSPHSFFOT

71

Preparation: t
#FHJO
CZ
DPPLJOH
UIF
RVJOPB
JO

DVQT
PG
XBUFS
BOE
B
QJODI
PG
TBMU
VOUJM
UFOEFS
8IFO
DPPLFE
QMBDF
JO
B
DMFBO
CPXM
BOE
TFU
BTJEF

t
)FBU

MJUSF
PG
PJM
BOE
EFFQGSZ
UIF
mTI
VOUJM
HPMEFO
CSPXO
%SZ
PGG
UIF
PJM
XJUI
B
QBQFS
UPXFM

t
5P
QSFQBSF
UIF
TBSEJOFT
CFHJO
CZ
NJYJOH

FHHT
UIF
NJML
BOE
B
QJODI
PG
TBMU

t
4FSWF
UIF
mTI
PO
UIF
RVJOPB
BOE
UPQ
XJUI
UIF
DIBLBMBLB

(BSOJTI
XJUI
NJDSPHSFFOT


t
1MBDF
RVJOPB
nPVS
PO
B
EJTI
TFBTPOFE
XJUI
TBMU
BOE
QFQQFS
%VTU
UIF
mTI
XJUI
UIF
nPVS
EJQ
JO
UIF
CFBUFO
FHH
BOE
mOJTI
CZ
DPBUJOH
XJUI
nPVS
1MBDF
PO
B
DMFBO
EJTI
BOE
LFFQ
JO
UIF
SFGSJHFSBUPS

t
'PS
B
WFHFUBSJBO
WFSTJPO
PG
UIJT
EJTI
FMJNJOBUF
UIF
TBSEJOFT
BEE
UIF
RVJOPB
UP
UIF
DIBLBMBLB
XJUIPVU
UIF
mTI
MJRVJE
BOE
TFSWF
UPQQFE
XJUI
NJDSPHSFFOT

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
PS
MPUVT
MFBWFT


CBNCPP
TLFXFST

t

4PBL
UIF
RVJOPB
GPS
B
GFX
IPVST
BOE
SJOTF t

)FBU
B
QBO
BEE
UIF
RVJOPB
BOE
TMPXMZ
QPVS
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


5IBJ
DIJMMJFT








TUFNT
MFNPOHSBTT


For the meat mixture 
DVQT
NJODFE
QPSL


UCTQ
TPZ
TBVDF



DVQ
PZTUFS
NVTISPPNT

DVQT
CMBDL
RVJOPB
PS
PUIFS
BWBJMBCMF
DPMPVS

5 cups water ›
DVQ
MJHIU
EBJSZ
DSFBN 
UCTQ
CVUUFS





For the garnish 
CPJMFE
FHHT ›
DVQ
MPOH
GSFTI
DIJMMJFT
SFE
ZFMMPX
BOE
HSFFO

›
DVQ
5IBJ
CBTJM
MFBG

t

'PS
UIF
QBTUF
DSVTI
UIF
HBSMJD
DIJMMJFT
BOE
mOFMZ
DIPQQFE
MFNPOHSBTT
JO
B
NPSUBS
VOUJM
ZPV
IBWF
B
QBTUF t

*O
B
CPXM
NJY

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

'PS
B
MFTT
TQJDZ
EJTI
SFEVDF
UIF
BNPVOU
PG
QBTUF t
1MBDF
UXP
CBOBOB
MFBWFT
POF
PO
UPQ
PG
UIF
PUIFS
UP
XSBQ
UIF
JOHSFEJFOUT t
'PS
FBDI
QPSUJPO
QMBDF
GPVS
PS
mWF
TMJDFT
PG
DIJMMJ
JO
UIF
DFOUSF
PG
UIF
CBOBOB
MFBWFT
BOE
UXP
FHH
IBMWFT
GBDF
EPXO

4QSJOLMF
XJUI
5IBJ
CBTJM
MFBG
BOE
DPWFS
XJUI
›
DVQ
PG
UIF
NJODFE
QPSL
NJYUVSF t
"EE
–
DVQ
PG
DPPLFE
RVJOPB
POUP
UIF
NJODFE
QPSL
NJYUVSF t
8SBQ
FWFSZUIJOH
XJUI
UIF
CBOBOB
MFBWFT
BOE
TFDVSF
XJUI
CBNCPP
TLFXFST t
(SJMM
UIF
CBOBOB
MFBG
XSBQT
BU
MPX
IFBU
VOUJM
UIF
QPSL
JT
DPPLFE
:PV
DBO
BMTP
TUFBN t
4FSWF
IPU


Tip: *O
UIF
SFDJQF
ZPV
DBO
VTF
PUIFS
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 stir fried quinoa ›
DVQ
XIJUF
RVJOPB
›
DVQT
DIJDLFO
TUPDL





UCTQ
POJPO
mOFMZ
DIPQQFE


UCTQ
DBSSPU
EJDFE 
UCTQ
DVDVNCFS
EJDFE 
UCTQ
CVUUFS 
UCTQ
DPSJBOEFS
MFBG
DJMBOUSP

,PTIFS
TBMU

For the chicken satay 
H
DIJDLFO
CSFBTU 
UCTQ
DVSSZ
QPXEFS 
UCTQ
MJHIU
DPDPOVU
NJML 
UCTQ
TVHBS 
UCTQ
mTI
TBVDF

For the peanut sauce 
UCTQ
HSPVOE
QFBOVUT

UCTQ
SFE
DVSSZ
QBTUF 
UCTQ
WFHFUBCMF
PJM 
UCTQ
mTI
TBVDF 
UCTQ
QBMN
TVHBS 
UCTQ
MJHIU
DPDPOVU
NJML

77

Preparation: t

(SJMM
VOUJM
XFMM
EPOF
NBLJOH
TVSF
UIF
DIJDLFO
JT
LFQU
KVJDZ
BOE
NPJTU
PO
UIF
JOTJEF

t
3JOTF
UIF
RVJOPB t
*O
B
IFBWZCPUUPNFE
TBVDFQBO
NFMU
UIF
CVUUFS
PWFS
MPX
IFBU t

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

"EE
UIF
DIJDLFO
TUPDL
TBMU
UP
UBTUF
BOE
CSJOH
UP
UIF
CPJM t

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

$PWFS
BOE
DPPL
GPS

NJOVUFT
PS
VOUJM
BMM
UIF
MJRVJE
IBT
CFFO
BCTPSCFE t

5IF
UJOZ
AUBJMT
PG
UIF
RVJOPB
TFFET
XJMM
VODPJM
XIFO
UIF
RVJOPB
JT
GVMMZ
DPPLFE t

3FNPWF
GSPN
IFBU
BOE
MFU
TUBOE
DPWFSFE
GPS
5 minutes. t

"EE
UIF
DPSJBOEFS
KVTU
CFGPSF
TFSWJOH t

.FBOXIJMF
QSFQBSF
UIF
DIJDLFO
TBUBZ
$VU
UIF
DIJDLFO
JOUP
UIJO
TUSJQT
BOE
NBSJOBUF
XJUI
DVSSZ
QPXEFS
DPDPOVU
NJML
TVHBS
BOE
mTI
sauce. t

.BLF
UIF
TBUBZ
CZ
UISFBEJOH
UIF
DIJDLFO
QJFDFT
POUP
CBNCPP
TLFXFST

78

t

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

"EE
UIF
DVSSZ
QBTUF
BOE
TUJS
GPS
POF
NJOVUF
t

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

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

4FSWF
CZ
QMBDJOH
UIF
TUJS
GSJFE
RVJOPB
PO
B
MBSHF
EJTI
TVSSPVOEFE
CZ
UIF
DIJDLFO
TLFXFST
4QSJOLMF
XJUI
GSFTI
DPSJBOEFS
BOE
TFSWF
XJUI
the peanut sauce.

79

80

Pan fried rawas fillets with quinoa upma and kairi curry sauce Chef Rahul Akerkar (India) Innovative recipe

Serves: 4

Ingredients: For the kairi curry 
H
HSFFO
NBOHP 
H
CBTNBUJ
SJDF 
H
KBHHFSZ
PUIFSXJTF
QBOFMB
PS
DBOF
TVHBS

1 tsp turmeric powder ›
UTQ
GFOVHSFFL
TFFET ›
UTQ
CMBDL
NVTUBSE
TFFET 
DVSSZ
MFBWFT 
NM
MJHIU
DPDPOVU
NJML 
NM
WFHFUBCMF
TUPDL 
NM
TVOnPXFS
PS
HSPVOEOVU
PJM 4BMU

For the quinoa upma 
H
RVJOPB
SFE
XIJUF
BOE
CMBDL


NM
WFHFUBCMF
TUPDL 
H
POJPO
DIPQQFE

H
HSFFO
DIJMMJ
DIPQQFE ›
UTQ
CMBDL
NVTUBSE
TFFET ½ tsp turmeric powder 
H
BMNPOET 
H
DBTIFX
OVUT 
H
SBJTJOT 
H
QBSTMFZ
DIPQQFE 
H
DIJWFT
DIPQQFE 
DVSSZ
MFBWFT 
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
4UBSU
CZ
QSFQBSJOH
UIF
LBJSJ
DVSSZ
1FFM
UIF
NBOHP
TFQBSBUF
UIF
nFTI
GSPN
UIF
TFFE
BOE
DVU
JOUP
MBSHF
DVCFT
#PJM
UIFTF
JO

NM
PG
WFHFUBCMF
TUPDL
BOE
IBMG
UIF
UVSNFSJD
QPXEFS
VOUJM
UFOEFS t

%SBJO
UIF
XBUFS
BOE
CMFOE
UIF
NBOHP
JOUP
B smooth paste with a food processor. t

%SZ
GSZ
OP
PJM
UIF
SJDF
JO
B
QBO
PO
IJHI
IFBU
VOUJM
JU
CFHJOT
UP
CSPXO
3FNPWF
JNNFEJBUFMZ
BOE
HSJOE
JOUP
B
mOF
QPXEFS t
*O
B
IFBWZCPUUPNFE
TBVDFQBO
IFBU
UIF
PJM
PO
IJHI
IFBU
BOE
UFNQFS
UIF
GFOVHSFFL
BOE
NVTUBSE
TFFET
5IFO
BEE
UIF
SFNBJOJOH
UVSNFSJD
QPXEFS
BOE
UIF
DVSSZ
MFBWFT t
/FYU
BEE
UIF
NBOHP
QVSÏF
UP
UIF
UFNQFSFE
TQJDFT
NJY
XFMM
BOE
DPPL
PO
MPX
IFBU
VOUJM
UIF
QVSÏF
TUBSUT
UP
CVCCMF
"U
UIBU
QSFDJTF
NPNFOU
BEE
UIF
SFNBJOJOH
WFHFUBCMF
TUPDL

NM
BOE
UIF
DPDPOVU
NJML
BOE
TJNNFS
PO
MPX
IFBU
GPS
B
TIPSU
XIJMF
.BLF
TVSF
UIF
IFBU
JT
MPX
UP
QSFWFOU
UIF
DPDPOVU
NJML
GSPN
ADVSEMJOH t
"EE
UIF
SJDF
nPVS
UP
UIF
NJYUVSF
BOE
HFOUMZ
TJNNFS
VOUJM
UIF
TBVDF
TUBSUT
UP
UIJDLFO
4FBTPO
XJUI
TBMU t
"EE
UIF
KBHHFSZ
PS
QBOFMB
UP
UIF
TBVDF
BOE
DPOUJOVF
TJNNFSJOH
VOUJM
JU
DPNQMFUFMZ
EJTTPMWFT
UP
HJWF
UIF
TBVDF
JUT
CJUUFSTXFFU
UBTUF
*G
VTJOH
DBOF
TVHBS
PS
QBOFMB
BEE
B
UFBTQPPO
PG
UBNBSJOE
QBTUF
4FU
BTJEF
BOE
LFFQ
UIF
TBVDF
XBSN
VOUJM
TFSWJOH t
$POUJOVF
CZ
QSFQBSJOH
UIF
RVJOPB
VQNB
1PVS
UIF
WFHFUBCMF
TUPDL
JOUP
B
QBO
BOE
CSJOH
UP
UIF
CPJM
3FNPWF
GSPN
UIF
IFBU
BOE
BEE
UIF
RVJOPB
$PWFS
UIF
QBO
XJUI
USBOTQBSFOU
QMBTUJD
mMN
BOE
MFBWF
GPS

NJOVUFT
VOUJM
UIF
RVJOPB
TPGUFOT t
)FBU
UIF
PJM
JO
B
QBO
PO
IJHI
IFBU
BOE
BEE
UIF
CMBDL
NVTUBSE
TFFET
0ODF
UIF
TFFET
TUBSU
UP
pop, add the turmeric powder, chopped onion, DIJMMJ
SBJTJOT
DBTIFX
OVUT
BMNPOET
BOE
DVSSZ
MFBWFT
BOE
TBVUÏ
PO
MPX
IFBU
VOUJM
UIF
POJPOT
CFDPNF
USBOTMVDFOU
BOE
UIF
DBTIFX
OVUT
B
MJUUMF
CSPXO 82

t
"EE
UIF
TPGUFOFE
RVJOPB
UP
UIF
QBO
BOE
DPNCJOF
XFMM
XJUI
UIF
TBVUÏFE
TQJDF
NJYUVSF
4FBTPO
XJUI
TBMU
QFQQFS
BOE
MFNPO
KVJDF
BOE
TQSJOLMF
XJUI
DIPQQFE
QBSTMFZ
BOE
DIJWFT
4FU
aside. t
#FGPSF
TFSWJOH
DVU
UIF
mTI
JOUP

mMMFUT
PG
BQQSPYJNBUFMZ

H
FBDI
XJUI
TLJO
4FBTPO
UIF
mMMFUT
XJUI
UIF
MFNPO
KVJDF
BOE
TBMU
BOE
CSPXO
UIFN
JO
B
QBO
XJUI
DMBSJmFE
CVUUFS
TLJO
TJEF
EPXO
VOUJM
UIF
mTI
JT
EPOF
BOE
UIF
TLJO
JT
DSJTQZ
3FNPWF
GSPN
UIF
QBO
BOE
HFOUMZ
SFNPWF
FYDFTT
CVUUFS
XJUI
B
QBQFS
UPXFM t
4FSWF
UIF
mTI
XJUI
UIF
RVJOPB
VQNB
BOE
LBJSJ
DVSSZ

Tip: 5P
NBLF
DMBSJmFE
CVUUFS
QMBDF
UIF
CVUUFS
JO
B
QBO
PWFS
NFEJVN
IFBU
"WPJE
QSFIFBUJOH
UIF
QBO
BOE
MFBWF
JU
VODPWFSFE

8IFO
ZPV
TFF
B
TPMJE
GSPUIZ
XIJUF
MBZFS
GPSNJOH
PO
UIF
TVSGBDF
SFNPWF
GSPN
UIF
IFBU

4LJN
PGG
UIF
XIJUF
MBZFS
BOE
TUSBJO
UIF
MJRVJE
UISPVHI
B
DIFFTFDMPUI
mMUFS
-FU
DPPM
BOE
TUPSF
JO
UIF
SFGSJHFSBUPS

About this dish: 'PS
UIJT
SFDJQF
UIF
DIFG
VTFE
RVJOPB
JOTUFBE
PG
TFNPMJOB
XIJDI
JT
OPSNBMMZ
VTFE
UP
NBLF
VQNB
B
USBEJUJPOBM
CSFBLGBTU
EJTI
JO
4PVUI
*OEJB
6QNB
JT
DPPLFE
BT
B
UIJDL
QPSSJEHF
DPOUBJOJOH
SPBTUFE
TFNPMJOB
BOE
WBSJPVT
DPOEJNFOUT
BOE
WFHFUBCMFT
5IF
LBJSJ
HSFFO
NBOHP
DVSSZ
TBVDF
JT
BO
BEBQUBUJPO
PG
B
EJTUJODUMZ
CJUUFSTXFFU
DVSSZ
UIBU
JT
NBEF
XJUI
KBHHFSZ
HSFFO
NBOHP
BOE
DPDPOVU
NJML

83

84

Quinoa tabbouleh with chicken breast Chef Alfredo Oropeza (Mexico) Innovative recipe

Serves: 4

Ingredients:

Preparation:

For the tabbouleh

t

8BTI
UIF
RVJOPB
BOE
DPPL
XJUI
UIF
DVQT
PG
XBUFS
BOE
B
MJUUMF
TBMU
8IFO
SFBEZ
DPPM
BOE
TFU
aside.


DVQ
RVJOPB 2 cups water 
TNBMM
CVODI
QBSTMFZ 
TQSJOH
POJPOT 
DVQ
GSFTI
NJOU
MFBWFT 3 tomatoes ›
TFSSBOP
DIJMMJ 
UCTQ
PMJWF
PJM ž
DVQ
MFNPO
KVJDF 4BMU 1FQQFS

For the chicken 
HSFFO
UPNBUPFT ½ onion 
DIJMF
EF
BSCPM
BSCPM
DIJMMJ


ESJFE 
DIJMF
EF
BSCPM
GSFTI 
DVQ
DPSJBOEFS
DJMBOUSP


UTQ
HJOHFS 
DIJDLFO
CSFBTU
CPOFMFTT
TLJOMFTT
TFNJ nBUUFOFE 
UCTQ
PMJWF
PJM

t
$IPQ
UIF
QBSTMFZ
POJPO
BOE
NJOU
4FFE
BOE
mOFMZ
EJDF
UIF
UPNBUPFT t
5P
QSFQBSF
UIF
UBCCPVMFI
QMBDF
BMM
UIF
JOHSFEJFOUT
JO
B
CPXM
BOE
NJY
UIPSPVHIMZ
VOUJM
QFSGFDUMZ
CMFOEFE
3FGSJHFSBUF
GPS
B
GFX
NJOVUFT t
5P
QSFQBSF
UIF
DIJDLFO
DVU
UIF
UPNBUPFT
JOUP
RVBSUFST
mOFMZ
DIPQ
UIF
POJPO
BOE
DIJMMJFT
8BTI
EJTJOGFDU
BOE
DIPQ
UIF
DPSJBOEFS
JODMVEJOH
UIF
TUFNT t
)FBU
UXP
UBCMFTQPPOT
PG
PMJWF
PJM
JO
B
QBO
PWFS
NFEJVN
IFBU
BEE
UIF
UPNBUPFT
BOE
TUJS
PDDBTJPOBMMZ
t

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

NJOVUFT
VOUJM
BMM
UIF
JOHSFEJFOUT
BSF
UFOEFS
#F
TVSF
UP
TUJS
UIF
JOHSFEJFOUT
UP
BWPJE
CVSOJOH t
$SVTI
UIF
QSFQBSBUJPO
XJUI
B
NPSUBS
PS
NPMBKFUF


DSFBUJOH
B
TBVDF
BOE
BEE
UIF
DIJMMJFT
$PPM t
$VU
UIF
DIJDLFO
CSFBTU
JO
IBMG
BOE
DPBU
XJUI
IBMG
UIF
TBVDF
$PPL
PO
B
IPU
HSJMM
CSVTIFE
XJUI
POF
UBCMFTQPPO
PG
PMJWF
PJM
VOUJM
XFMM
DPPLFE t
-FBWF
UIF
DIJDLFO
UP
SFTU
GPS
B
GFX
NJOVUFT







CFGPSF
DVUUJOH
JOUP
TUSJQT t
5P
TFSWF
QMBDF
B
CFE
PG
UBCCPVMFI
PO
UIF
QMBUF
UPQ
XJUI
B
QPSUJPO
PG
DIJDLFO
BOE
QPVS
UIF
TBVDF
PWFS
UP
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: For the spiced oil 
UCTQ
DVSSZ
QPXEFS 
UCTQ
HSPVOE
DVNJO 
UCTQ
DPSJBOEFS
TFFET 
UCTQ
QBQSJLB
PS
HSPVOE
DIJMMJ

UCTQ
HSPVOE
HJOHFS 
UCTQ
DIPQQFE
HBSMJD 
UCTQ
DBZFOOF
QFQQFS
PS
DIJMMJ
QPXEFS 
NM
FYUSB
WJSHJO
PMJWF
PJM 4BMU

For the fennel salad 
GFOOFMT 
NM
TQJDFE
PJM 
NM
1FSOPE
MJRVPS +VJDF
PG
POF
MFNPO 
H
EBSL
SBJTJOT 
DM
IPOFZ $IPQQFE
QBSTMFZ
CBTJM
DIJWF
BOE
DPSJBOEFS 1FQQFS 4BMU

For the quinoa 
H
RVJOPB
4BMU

For the sole 
H
TPMF
mMMFU 
UCTQ
nPVS 
FHHT
MJHIUMZ
CFBUFO 
UCTQ
PMJWF
PJM #MBDL
QFQQFS 4BMU

Preparation: t
5P
QSFQBSF
UIF
TQJDFE
PJM
CFHJO
CZ
UPBTUJOH
UIF
DVSSZ
DVNJO
HJOHFS
DPSJBOEFS
QBQSJLB
DBZFOOF
QFQQFS
BOE
HBSMJD
JO
B
QBO
GPS

NJOVUFT
UBLJOH
DBSF
OPU
UP
CVSO
UIF
TQJDFT t

"EE
UIF
PMJWF
PJM
BOE
NJY
BMM
UIF
JOHSFEJFOUT
JO
B
CMFOEFS
4FU
BTJEF
UIJT
PJM

IPVST
CFGPSF
VTF t


$MFBO
UIF
GFOOFM
SFNPWF
UIF
MFBWFT
BOE
DVU
JOUP
TMJDFT t

1PVS
UIF
TQJDFE
PJM
JOUP
B
QBO
BOE
XIFO
IPU
GSZ
UIF
GFOOFM
TMJDFT
GPS

NJOVUFT
4FBTPO
XJUI
TBMU
BOE
QFQQFS t

"EE
UIF
SBJTJOT
IPOFZ
BOE
MFNPO
KVJDF t

'MBNCÏ
XJUI
UIF
1FSOPE t
3FNPWF
GSPN
UIF
QBO
BOE
QMBDF
JO
B
CPXM

"EE
UIF
DPSJBOEFS
DIJWF
CBTJM
BOE
QBSTMFZ
-FBWF
UP
marinate for 2 hours. t
/FYU
XBTI
UIF
RVJOPB
BOE
DPPL
JO
TBMUFE
XBUFS
GPS

NJOVUFT
4USBJO
BOE
MFU
DPPM
%SZ
UIPSPVHIMZ
PO
B
QMBUF t

5P
DPPL
UIF
TPMF
TFBTPO
CPUI
TJEFT
PG
UIF
mTI
XJUI
TBMU
BOE
CMBDL
QFQQFS
%JQ
UIF
JOTJEF
PG
UIF
mTI
JO
UIF
nPVS
BOE
UIF
FHH
BOE
DPBU
XJUI
RVJOPB
1SFTT
UIF
RVJOPB
XJUI
ZPVS
IBOE
TP
UIBU
JU
TUJDLT
UP
UIF
mTI t

'SZ
UIF
mTI
PO
UIF
TJEF
XJUI
UIF
RVJOPB
BOE
UVSO
PWFS t

5P
TFSWF
QMBDF
UIF
GFOOFM
TBMBE
PO
UIF
QMBUF
BOE
UIF
TPMF
PO
UPQ
(BSOJTI
XJUI
GFOOFM
MFBWFT
BOE
TQSJOLMF
XJUI
TQJDFE
PJM
JG
ZPV
XJTI 87

1IPUP
DPVSUFTZ
PG
UIF
$IFG 88

Quinoa polenta with pork in tomato Chef Adolfo Perret (Peru) Innovative recipe

Serves: 4

Ingredients:

Preparation:

For the polenta

t
-JHIUMZ
HSJOE
UIF
RVJOPB
5IJT
DBO
CF
EPOF
VTJOH
B
NPSUBS
PS
TUPOF
:PV
DBO
BMTP
VTF
B
CMFOEFS
UP
HSJOE
UIF
RVJOPB
GPS
B
GFX
TFDPOET
POMZ



DVQT
RVJOPB ¼ cup onion, chopped 
HBSMJD
DMPWF
mOFMZ
DIPQQFE 
DVQT
WFHFUBCMF
PS
DIJDLFO
TUPDL 0JM
PS
MBSE
GPS
GSZJOH

For the pork in tomato sauce 
DVQT
DIPQQFE
QPSL
MFH 5 tomatoes 2 carrots ½ cup onion, chopped 
HBSMJD
DMPWFT
DIPQQFE 
CBZ
MFBG 0SFHBOP 
DVQ
DIJDLFO
TUPDL
PS
XBUFS 4BMU 1FQQFS

t

*O
B
TBVDFQBO
QSFQBSF
B
TFBTPOJOH
XJUI
UIF
POJPO
BOE
HBSMJD

"EE
UIF
WFHFUBCMF
TUPDL
BOE
CSJOH
UP
UIF
CPJM
PO
IJHI
IFBU t
5IFO
TQSJOLMF
UIF
RVJOPB
TUJSSJOH
DPOTUBOUMZ
VOUJM
JU
CFHJOT
UP
UIJDLFO
BOE
JT
DPPLFE
4FBTPO
XJUI
TBMU t
.FBOXIJMF
QSFQBSF
UIF
TBVDF
'PS
UIJT
TFBTPO
UIF
QPSL
XJUI
TBMU
QFQQFS
BOE
B
mOFMZ
DIPQQFE
HBSMJD
DMPWF
-FU
TUBOE
GPS

NJOVUFT t
*O
B
QBO
XJUI
MJUUMF
PJM
GSZ
UIF
QPSL
VOUJM
CSPXOFE
and set aside. t

'JOFMZ
EJDF
UIF
POJPO
DBSSPUT
BOE
UPNBUPFT
*O
B
QPU
GSZ
UIF
POJPO
BOE
HBSMJD
VOUJM
UIF
POJPO
JT
USBOTMVDFOU
"EE
UIF
UPNBUP
DBSSPU
BOE
CBZ
MFBG
BOE
PDDBTJPOBMMZ
TUJS
GPS
UXP
NPSF
NJOVUFT
"EE
UIF
TUPDL
PS
XBUFS
BOE
B
MJUUMF
TBMU
BOE
DPPL
GPS

NJOVUFT
PO
MPX
IFBU t
'JOBMMZ
BEE
UIF
DPPLFE
QPSL
UP
UIF
QPU
BOE
TQSJOLMF
XJUI
PSFHBOP
$PWFS
BOE
MFU
TUBOE t

4FSWF
UIF
RVJOPB
QPMFOUB
UPQQFE
XJUI
UIF
QPSL
in tomato sauce.

89

90

Cocoffinoa chicken Chef Débora Fadul (Guatemala) Innovative recipe

Serves: 4

Ingredients: 
DIJDLFO
CSFBTUT

For the garam masala 
UCTQ
HSPVOE
DVNJO 
UTQ
HSPVOE
DPSJBOEFS 1½ tsp cardamom 
UTQ
HSPVOE
CMBDL
QFQQFS 
UTQ
HSPVOE
DJOOBNPO ›
UTQ
HSPVOE
DMPWF ›
UTQ
OVUNFH ½ tsp white pepper powder

For the filling 
TMJDFT
TNPLFE
QSPWPMPOF
DIFFTF 
CBTJM
MFBWFT ž
DVQ
QVNQLJO
TFFET 
UCTQ
DBSEBNPN
MBSHF ½ onion ›
UCTQ
EJMM
ESJFE ž
UCTQ
HBSBN
NBTBMB 
NM
DIBODBM
PS
XIJUF
SVN 
UCTQ
PMJWF
PJM
MBSHF 4BMU #MBDL
QFQQFS

For the crust 
DVQ
nPVS 
FHH 
DVQT
SFE
RVJOPB 4BMU 1FQQFS $BOPMB
PJM

For the sauce ½ onion 
HBSMJD
DMPWFT 
DVQ
SFE
RVJOPB 
UCTQ
DPGGFF
MBSHF 
UCTQ
DPDPB
MBSHF
DVQ
TVHBS ›
DVQ
MJHIU
EBJSZ
DSFBN 2 cups fresh water 0MJWF
PJM 4BMU 1FQQFS

For the garnish #BTJM
MFBWFT

91

Preparation: t

5P
QSFQBSF
UIF
HBSBN
NBTBMB
QVU
BMM
UIF
JOHSFEJFOUT
in a food processor and reduce them to powder. 4JODF
UIJT
SFDJQF
SFRVJSFT
ž
UBCMFTQPPO
PG
HBSBN
NBTBMB
ZPV
DBO
TUPSF
UIF
SFNBJOEFS
JO
B
DPPM
QMBDF

t
8JUI
DMFBO
IBOET
DBSFGVMMZ
EJQ
UIF
mMMFE
DIJDLFO
JOUP
UIF
FHH
UIFO
JOUP
UIF
nPVS
UIFO
BHBJO
JOUP
UIF
FHH
BOE
mOBMMZ
JOUP
UIF
RVJOPB
5IJT
XJMM
QSFWFOU
JU
GSPN
CSFBLJOH
VQ
EVSJOH
GSZJOH

t
1SFQBSF
UIF
DIJDLFO
mMMJOH
'JOFMZ
DIPQ
UIF
POJPO
BOE
GSZ
JO
B
QBO
XJUI
PMJWF
PJM
PWFS
NFEJVN
IFBU
UPHFUIFS
XJUI
UIF
DBSEBNPN
QVNQLJO
TFFET
HBSBN
NBTBMB
BOE
EJMM

t

1PVS
DBOPMB
PJM
JOUP
B
QBO
BOE
DPPL
UIF
DIJDLFO
CSFBTUT
VOUJM
DSJTQZ t

5IFO
XSBQ
UIFN
JO
GPJM
BOE
QMBDF
JO
UIF
PWFO
GPS

NJOVUFT
BU

¡$

t

.JY
XFMM
VOUJM
UIF
TFFET
TUBSU
UP
CSPXO
t

$BSFGVMMZ
QPVS
JO
UIF
MJRVPS
BOE
MFBWF
VOUJM
SFEVDFE
4FBTPO
XJUI
TBMU
BOE
QFQQFS t
3FNPWF
GSPN
UIF
IFBU
BOE
USBOTGFS
UP
B
GPPE
QSPDFTTPS
PS
CMFOEFS

t

8IJMF
UIF
DIJDLFO
JT
DPPLJOH
QSFQBSF
UIF
TBVDF



'PS
UIJT
QVU
JOUP
B
QBO
UIF
DVQ
PG
RVJOPB
UPHFUIFS
XJUI

DVQT
PG
DPME
XBUFS
$PPL
PO
NFEJVN
IFBU
VOUJM
UIF
XBUFS
IBT
CFFO
BCTPSCFE
BOE
UIF
RVJOPB
JT
UFOEFS
3FNPWF
GSPN
UIF
IFBU t

$IPQ
UIF
POJPO
BOE
UXP
HBSMJD
DMPWFT

t

-FBWF
UP
DPPM
JO
B
CPXM t
8IJMF
UIF
QSFWJPVT
NJYUVSF
JT
DPPMJOH
QMBDF
UIF
DIJDLFO
CSFBTUT
PO
B
XPPEFO
CPBSE
BOE
DVU
CVUUFSnZ
TUZMF
UBLJOH
DBSF
OPU
UP
DVU
SJHIU
UISPVHI t
8SBQ
UIF
DIJDLFO
JO
QMBTUJD
mMN
BOE
HFOUMZ
nBUUFO
XJUI
B
NBMMFU

t

1VU
UIF
DIPQQFE
POJPO
BOE
HBSMJD
JO
B
QBO
XJUI



PMJWF
PJM
BOE
TBVUÏ t
5IFO
BEE
UIF
RVJOPB
BOE
DPPL
JO
UIF
QBO



NBLJOH
TVSF
FWFSZUIJOH
DPNCJOFT
XFMM t

"EE
UIF
DPGGFF
BOE
DPDPB
BOE
XBJU
VOUJM
JU



UIJDLFOT
JOUP
B
QBTUF

t
3FNPWF
UIF
mMN
MBZ
PVU
UIF
DIJDLFO
BEE
TBMU
BOE
QFQQFS
BOE
QMBDF
UIF
DIFFTF
BOE

CBTJM
MFBWFT
PO
POF
PG
UIF
IBMWFT
PG
UIF
DIJDLFO

t
*OUSPEVDF
UIF
DSFBN
BOE
TUJS
XFMM
VOUJM
JU
CFHJO



UP
CPJM

t

.BLF
B
SPMM
XJUI
FBDI
DIJDLFO
CSFBTU

t
5IFO
BEE
UIF
TVHBS
TBMU
BOE
QFQQFS

t

"EE
TBMU
BOE
QFQQFS
PO
UIF
PVUTJEF

t
$VU

TMJDFT
GSPN
FBDI
DIJDLFO
SPMM
BOE
TFSWF
XJUI
CBTJM
MFBWFT
BOE
UIF
TBVDF


t
5P
QSFQBSF
UIF
RVJOPB
DSVTU
QVU
JOUP

EJGGFSFOU
CPXMT
UIF
RVJOPB
UIF
nPVS
BOE
UIF
CFBUFO
FHH


92

93

1IPUP
DPVSUFTZ
PG
UIF
$IFG

94

Tah-Chin with chicken Chef Amir Pasha Sarvi (Iran) Innovative recipe

Serves: 4-6

Ingredients:

Preparation:


DVQT
RVJOPB

DVQ
ZPHVSU 
FHH 
UTQ
HSPVOE
TBGGSPO 
H
DIJDLFO
mMMFU 
UCTQ
CBSCFSSZ
[FSFTIL


UCTQ
QJTUBDIJP
TMJDFT 1 medium onion 
UCTQ
TVHBS 
UCTQ
DPPLJOH
PJM 4BMU #MBDL
QFQQFS

t
$IPQ
UIF
POJPO
BOE
TBVUÏ
JO
PJM
VOUJM
TMJHIUMZ
CSPXO t
"EE
UIF
DIJDLFO
BOE
TBVUÏ
XJUI
UIF
POJPO
VOUJM
JU
DIBOHFT
DPMPVS
"EE

DVQ
PG
XBUFS
BOE
CSJOH
UP
UIF
CPJM
5IFO
UVSO
UIF
IFBU
EPXO
BOE
MFU
TMPXMZ
CPJM
VOUJM
UIF
DIJDLFO
JT
DPPLFE t
8IJMF
UIF
DIJDLFO
JT
DPPLJOH
CFBU
UIF
ZPHVSU
VOUJM
TNPPUI t
%JTTPMWF
UIF
TBGGSPO
JO
IBMG
B
DVQ
PG
IPU
XBUFS t
"EE
UIF
TBGGSPO
TBMU
QFQQFS
BOE
UIF
FHH
UP
UIF
ZPHVSU
BOE
NJY
SFBMMZ
XFMM t
8BTI
BOE
ESBJO
UIF
RVJOPB
1MBDF
JO
B
TBVDFQBO
XJUI
XBUFS
CSJOH
UP
UIF
CPJM
BOE
DPPL
VOUJM
BM
EFOUF
%SBJO
t

1PVS
PJM
BOE
ZPHVSU
NJYUVSF
JOUP
B
OPOTUJDL
QPU
"EE
B
UIJO
MBZFS
PG
RVJOPB
BOE
nBUUFO
XJUI
UIF
CBDL
PG
B
TQPPO
"EE
B
MBZFS
PG
DIJDLFO
PO
UPQ
GPMMPXFE
CZ
BOPUIFS
MBZFS
PG
RVJOPB
"HBJO
nBUUFO
UIF
RVJOPB
4QSFBE
NPSF
TQPPOGVMT
PG
UIF
ZPHVSU
NJYUVSF
PWFS
UIF
RVJOPB
$POUJOVF
VOUJM
UIFSF
JT
OP
DIJDLFO
RVJOPB
PS
ZPHVSU
NJYUVSF
MFGU t
$PWFS
UIF
QPU
BOE
DPPL
GPS
BCPVU
POF
BOE
B
IBMG
IPVST
PO
NFEJVNMPX
IFBU
/PUF
UIBU
UIF
MPOHFS
UBIDIJO
DPPLT
UIF
UIJDLFS
JT
UIF
UBIEJH
UIF
EFMJDJPVT
DSJTQZ
MBZFS
PG
RVJOPB
UIBU
GPSNT
BU
UIF
CPUUPN  t
8IFO
DPPLFE
SFNPWF
UIF
DPWFS
BOE
MFU
DPPM
GPS
a few minutes.

About the dish: 5SBEJUJPOBMMZ
UBIDIJO
1FSTJBO
SJDF
DBLF
JT
NBEF
XJUI
SJDF
DIJDLFO
PS
CFFG
BOE
FHHQMBOU


t
1MBDF
BO
JOWFSUFE
MBSHF
EJTI
PWFS
UIF
QPU
BOE
UVSO
UIF
QPU
PWFS
(FOUMZ
UBQ
UIF
QPU
UP
MPPTFO
JUT
DPOUFOU
5IJT
TIPVME
ESPQ
JO
POF
QJFDF
POUP
UIF
EJTI
XJUI
UIF
UBIEJH
PO
UIF
PVUTJEF t
$PPL
CBSCFSSJFT
XJUI
IBMG
B
DVQ
PG
XBUFS
BOE

UCTQ
PG
TVHBS
GPS

NJOVUFT t

4QSJOLMF
UIF
EJTI
XJUI
UIF
DPPLFE
CBSCFSSJFT
BOE
EFDPSBUF
XJUI
UIF
QJTUBDIJP
TMJDFT 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:


MBSHF
QFQQFST

H
RVJOPB 3 cups water 
DVQT
DIJDLQFB
TPBLFE
JO
XBUFS
PWFSOJHIU 1 medium onion 
HBSMJD
DMPWFT 
›
DVQT
NVTISPPN
TMJDFE 2 tomatoes 
MBSHF
DBSSPU

UCTQ
NFSRVÏO
TNPLFE
DIJMMJ


PS
UP
UBTUF ž
UTQ
TBMU
PS
UP
UBTUF 0MJWF
PJM
FOPVHI
UP
GSZ 
H
HSBUFE
DIFFTF 
DVQ
GSFTI
DPSJBOEFS
DJMBOUSP


DIPQQFE ›
DVQ
CBTJM
DIPQQFE

t
1SFIFBU
UIF
PWFO
UP
B
IJHI
UFNQFSBUVSF t
'JSTU
UIF
RVJOPB
TIPVME
CF
DPPLFE
JO

DVQT
PG
XBUFS
0ODF
UIF
XBUFS
JT
CPJMJOH
MPXFS
UIF
IFBU
BOE
TJNNFS
GPS
BCPVU

NJOVUFT
PS
VOUJM
UIF
XBUFS
IBT
CFFO
BCTPSCFE
BOE
UIF
RVJOPB
is tender. t

*O
BOPUIFS
QPU
DPPL
GPS

NJOVUFT
UIF
DIJDLQFBT
UIBU
XFSF
TPBLFE
PWFSOJHIU
.BTI
when tender. t
$VU
UIF
QFQQFST
MFOHUIXJTF
JOUP
IBMWFT
BOE
TFFE
-BZ
UIFN
PO
B
CBLJOH
USBZ
PQFO
TJEF
EPXO
1MBDF
JO
UIF
PWFO
GPS
BCPVU

NJOVUFT
VOUJM
UIF
TLJO
CFHJOT
UP
TPGUFO t
(SBUF
UIF
DBSSPU
BOE
DIPQ
UIF
POJPO
BOE
HBSMJD
DMPWFT t
*O
B
QBO
XJUI
PJM
HFOUMZ
GSZ
UIF
POJPO
HBSMJD
BOE
carrot on medium heat. Add the mushrooms, NFSRVÏO
TBMU
BOE

UBCMFTQPPOT
PG
DPSJBOEFS
$PPL
GPS

NPSF
NJOVUFT t
4FFE
BOE
EJDF
UIF
UPNBUPFT t

*O
B
CPXM
DPNCJOF
UIF
RVJOPB
DIJDLQFB
QBTUF
DIPQQFE
CBTJM
BOE
EJDFE
UPNBUPFT
XJUI
UIF
QSFQBSBUJPO
QSFWJPVTMZ
GSJFE
JO
UIF
QBO
BOE
NJY
VOUJM
IPNPHFOFPVT

Tip: 5IF
QFQQFST
DBO
CF
TFSWFE
XJUI
B
TBMBE
PG
SPNBJOF
MFUUVDF
UPNBUP
BOE
HSBUFE
carrot, mixed with sesame TFFET
BOE
B
MFNPO
KVJDF
BOE
PMJWF
PJM
ESFTTJOH

t
'JMM
UIF
IBMWFE
QFQQFST
XJUI
UIF
NJYUVSF
BOE
TQSJOLMF
XJUI
UIF
HSBUFE
DIFFTF t
1MBDF
UIF
TUVGGFE
QFQQFST
JO
UIF
PWFO
BOE
DPPL
GPS

NJOVUFT
PS
VOUJM
UIF
DIFFTF
TUBSUT
UP
CSPXO t
3FNPWF
UIF
QFQQFST
GSPN
UIF
PWFO
BOE
MFU
TUBOE
GPS

NJOVUFT
4FSWF
IPU
HBSOJTIFE
XJUI
UIF
SFNBJOJOH
DPSJBOEFS
97

98

Quinoa macaroni and cheese, accompanied with chicken and sun-dried tomato Chef Rose Reisman (Canada) Innovative recipe

Serves: 6

Ingredients:

Preparation:


DVQ

H
RVJOPB 
›
DVQT
XBUFS
PS
MPX
TBMU
DIJDLFO
TUPDL

H
DIJDLFO
CSFBTU
JO
QJFDFT 
UCTQ
nPVS
›
DVQ
TVOESJFE
UPNBUPFT
QSFWJPVTMZ
SFIZESBUFE


DIPQQFE ›
DVQ

H
MPX
GBU
GFUB
DIFFTF

t
1SFIFBU
UIF
PWFO
UP

¡$

For the sauce ž
DVQT

NJML ž
DVQ
DIJDLFO
TUPDL 
UCTQ
nPVS ›
UTQ
%JKPO
NVTUBSE 1JODI
PG
TBMU
BOE
QFQQFS £
DVQ

H
HSBUFE
DIFEEBS
DIFFTF 
UCTQ
HSBUFE
QBSNFTBO
DIFFTF


For the topping
DVQ
CSFBEDSVNCT 
UCTQ
HSBUFE
DIFEEBS
DIFFTF 
UCTQ
HSBUFE
QBSNFTBO
DIFFTF 
UTQ
PMJWF
PJM

t
*O
B
TNBMM
QPU
BEE
UIF
RVJOPB
BOE
TUPDL
#SJOH
UP
UIF
CPJM
DPWFS
BOE
TJNNFS
GPS

NJOVUFT
PS
VOUJM
UIF
RVJOPB
JT
DPPLFE
4FU
BTJEF t
.FBOXIJMF
SPMM
UIF
DIJDLFO
JO
nPVS
BOE
DPPL
JO
B
QBO
XJUI
B
MJUUMF
WFHFUBCMF
PJM
$PPL
GPS

NJOVUFT
PS
VOUJM
EPOF
"EE
UIF
RVJOPB
UIF
TVO ESJFE
UPNBUPFT
BOE
UIF
GFUB
1MBDF
UIF
NJY
JOUP
B

DN
CBLJOH
UJO t
5P
NBLF
UIF
TBVDF
QMBDF
JO
B
TBVDFQBO
UIF
NJML
TUPDL
nPVS
NVTUBSE
TBMU
BOE
QFQQFS
8IJTL
VOUJM
UIF
nPVS
JT
IBT
DPNCJOFE
XFMM
XJUI
UIF
PUIFS
JOHSFEJFOUT t
$PPL
PO
MPX
IFBU
GPS

NJOVUFT
PS
VOUJM
UIF
TBVDF
JT
TMJHIUMZ
UIJDLFOFE
TUJSSJOH
DPOTUBOUMZ
"EE
£
DVQ
PG
DIFEEBS
BOE

UBCMFTQPPOT
PG
QBSNFTBO
8IJTL
VOUJM
TNPPUI t
"EE
UIF
RVJOPB
BOE
NJY t
5P
NBLF
UIF
UPQQJOH
NJY
UIF
CSFBEDSVNCT
HSBUFE
DIFEEBS
HSBUFE
QBSNFTBO
BOE
PMJWF
PJM t
4QSJOLMF
PWFS
UIF
DIJDLFO
XJUI
RVJOPB
BOE
CBLF
GPS

NJOVUFT
PS
VOUJM
UIF
UPQQJOH
CSPXOT

Tip: $IJDLFO
DBO
CF
SFQMBDFE
CZ
QPSL
CFFG
PS
TISJNQ
5PGV
DBO
CF
VTFE
GPS
B
WFHFUBSJBO
EJTI

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 
DVQT
XBUFS
PS
WFHFUBCMF
TUPDL 
H
DIFSSZ
UPNBUPFT
›
DVQ
CMBDL
PMJWFT
QJUUFE
BOE
DIPQQFE 
CBZ
MFBWFT 1 tsp cumin ›
UTQ
QBQSJLB ›
UTQ
TBMU
PS
UP
UBTUF ›
DVQ
XBMOVUT
DIPQQFE

t
8BTI
UIF
RVJOPB t
1SFIFBU
UIF
PWFO
UP

¡$ t
4QSFBE
UIF
XBMOVUT
PO
B
GPJMMJOFE
USBZ
BOE
UPBTU
GPS

UP

NJOVUFT
PS
VOUJM
HPMEFO
CSPXO
3FNPWF
BOE
QMBDF
JO
B
CPXM t
"QQMZ
B
MJUUMF
PJM
PS
DPPLJOH
TQSBZ
UP
UIF
GPJM
BOE
QMBDF
UIF
DIFSSZ
UPNBUPFT
PO
JU
3PBTU
UIF
UPNBUPFT
JO
UIF
PWFO
GPS

NJOVUFT
5IFZ
XJMM
TUBSU
UP
CVSTU
BOE
DIBS
3FNPWF
UIF
UPNBUPFT
GSPN
UIF
PWFO
BOE
QMBDF
JO
UIF
TBNF
CPXM
BT
UIF
XBMOVUT t

$PNCJOF
UIF
RVJOPB
CBZ
MFBWFT
QBQSJLB
DVNJO
XBUFS
PS
TUPDL
JO
B
QPU
PO
IJHI
IFBU
#SJOH
UP
UIF
CPJM
UIFO
SFEVDF
UIF
IFBU
BOE
DPPL
GPS

NJOVUFT
PS
VOUJM
UIF
RVJOPB
IBT
BCTPSCFE
BMM
UIF
MJRVJE t
"EE
UIF
RVJOPB
UP
UIF
NJY
PG
XBMOVUT
BOE
UPNBUPFT
BOE
BEE
UIF
PMJWFT t
4FBTPO
XJUI
TBMU
UP
UBTUF

101

102

Quinoa risotto with seasonal mushrooms Chef Mauro Colagreco (France) Innovative recipe

Serves: 4

Ingredients:

Preparation:


UCTQ
XIJUF
RVJOPB 
UCTQ
SFE
RVJOPB 20 medium mushrooms, in season and fresh 
UCTQ
SFHHJBOJUP
DIFFTF
HSBUFE

SFHHJBOJUP
TMJDFT
NBEF
XJUI
B
QFFMFS ›
DVQ
WFHFUBCMF
TUPDL 
UCTQ
TIBMMPU
mOFMZ
DIPQQFE ›
UCTQ
MBSE 
UCTQ
FYUSB
WJSHJO
PMJWF
PJM 
HBSMJD
DMPWF

TQSJH
UIZNF 
TQSJH
SPTFNBSZ 
"OEFBO
TNBMM
QPUBUPFT 
MFBWFT
QBSTMFZ

DVQT
TVOnPXFS
PJM
GPS
GSZJOH 
UCTQ
PG
TBMU

t
1MBDF
XBUFS
XJUI
B
MJUUMF
TBMU
JO
B
MBSHF
QPU
BOE
CSJOH
UP
UIF
CPJM
8BTI
UIF
RVJOPB
BOE
DPPL
GPS

NJOVUFT
8IFO
SFBEZ
ESBJO
XFMM
$PNCJOF
UIF
SFE
BOE
XIJUF
RVJOPB
JO
B
CPXM
BOE
TFU
BTJEF t
*O
B
TBVDFQBO
XJUI
QMFOUZ
PG
XBUFS
DPPL
UIF
XBTIFE
XIPMF
QPUBUPFT
8IFO
DPPLFE
SFNPWF
GSPN
UIF
XBUFS
BOE
QFFM
XIJMF
IPU
XJUI
B
QBSJOH
LOJGF
%FQFOEJOH
PO
UIF
TJ[F
DVU
UIF
QPUBUPFT
JOUP
EJTLT
BOE
TFU
BTJEF t
3FDPWFS
UIF
QPUBUP
TLJO
BOE
DBSFGVMMZ
ESZ
XJUI
LJUDIFO
QBQFS t
1PVS
PJM
JOUP
B
TNBMM
TBVDFQBO
BOE
IFBU
VQ
UP
BCPVU

¡$ 
'SZ
UIF
QPUBUP
TLJOT
GPS
GFX
TFDPOET
VOUJM
DSJTQZ
BOE
ESBJO
PO
LJUDIFO
QBQFS
4FU
BTJEF t
$MFBO
UIF
NVTISPPNT
BOE
DVU
JO
IBMG
t
1PVS
B
UFBTQPPO
PG
PMJWF
PJM
JO
B
QBO
PO
NFEJVN
IFBU
BOE
BEE
UIF
NVTISPPNT
BOE
DPPLFE
QPUBUP
EJTDT
UIF
HBSMJD
DMPWF
UIZNF
BOE
SPTFNBSZ
4FU
BTJEF
BOE
LFFQ
XBSN t *O
B
QBO
NFMU
B
UFBTQPPO
PG
MBSE
BOE
MJHIUMZ
GSZ
UIF
mOFMZ
DIPQQFE
TIBMMPU
XJUIPVU
DIBOHJOH
JUT
DPMPVS t "EE
UIF
NJYFE
RVJOPB
TUJS
JO
UIF
›
DVQ
PG
WFHFUBCMF
TUPDL
BOE
NPEFSBUFMZ
IFBU t 4UJS
JO
UIF
HSBUFE
DIFFTF
BOE
UIF
SFNBJOJOH
MBSE
BOE
PMJWF
PJM
BOE
TUJS
XFMM
UP
FNVMTJGZ
5IJT
QSPDFTT
LOPXO
BT
NBOUFDBUVSB
HJWFT
B
DSFBNZ
UFYUVSF
UP
PVS
RVJOPB
SJTPUUP t 5P
TFSWF
QMBDF
UIF
RVJOPB
SJTPUUP
PO
UIF
CPUUPN
PG
B
CPXM
5PQ
XJUI
UIF
NVTISPPNT
BOE
CSPXOFE
QPUBUP
EJTLT
UP
HJWF
CVML
UP
UIF
QSFTFOUBUJPO
(BSOJTI
XJUI

QBSTMFZ
MFBWFT
UIF
GSJFE
QPUBUP
TLJO
BOE
B
TQSJOLMJOH
PG
CMBDL
QFQQFS

103

104

DESSERTS AND DRINKS 105

106

Quinoa crispy bars Traditional recipe

Source: Foundation for Promotion and Research of Andean Products, PROINPA (Bolivia) Serves: 10

Ingredients:

Preparation:


DVQT
UPBTUFE
RVJOPB
RVJOPB
QPQT


UCTQ
HSBUFE
DPDPOVU 
UCTQ
EBSL
SBJTJOT

UCTQ
BMNPOET
PS
XBMOVUT %VMDF
EF
MFDIF

t
1VU
UIF
UPBTUFE
RVJOPB
JOUP
B
CPXM
ZPV
DBO
BMTP
VTF
QVGGFE
RVJOPB  t
.JY
XJUI
EVMDF
EF
MFDIF
BOE
BMNPOET
PS
XBMOVUT
VOUJM
ZPV
IBWF
B
VOJGPSN
NJYUVSF 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
ž
DVQ
RVJOPB 13 ½ cups water 
DVQT
TLJNNFE
NJML 
DMPWFT 
VOJUT
BMMTQJDF

DJOOBNPO
TUJDLT 1 white onion, with root and stem ›
DVQ
TVHBS

t
4PBL
UIF
NPSPDIP
PWFSOJHIU
%SBJO t
8BTI
BOE
DPPL
UIF
RVJOPB
JO
POF
BOE
B
IBMG
cups of water. t
.FBOXIJMF
DPPL
UIF
NPSPDIP
JO

DVQT
PG
XBUFS
VOUJM
OJDFMZ
UFOEFS
%SBJO t

4FQBSBUFMZ
CPJM
UIF
NJML
XJUI
UIF
DMPWFT
BMMTQJDF
DJOOBNPO
TUJDLT
XIJUF
POJPO
XJUI
SPPU
BOE
TUFN
BOE
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 Traditional Innovative recipe recipe

Source: Foundation for Promotion and Research of Andean Products, PROINPA (Bolivia) Serves: 8

Ingredients:

Preparation:


DVQT
RVJOPB
nPVS 
UCTQ
TVHBS ›
DVQT
CPJMFE
XBUFS 1 pinch cinnamon 
UCTQ
PJM

t
*O
B
CPXM
NJY
UIF
nPVS
TVHBS
BOE
DJOOBNPO

3BJTJOT
Grated coconut #BSMFZ
PS
PBU
TUSBX

t
"EE
UIF
PJM
BOE
CPJMFE
XBUFS
BOE
NJY
VOUJM
ZPV
IBWF
B
ESZ
VOJGPSN
EPVHI t
8JUI
ZPVS
IBOET
HJWF
UIF
EPVHI
UIF
TIBQF
ZPV
want and press in the raisins. 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 
DVQ
TVHBS ›
DVQ
DSFBN
DIFFTF
JEFBMMZ
MPX
GBU

£
DVQ
NJML
JEFBMMZ
TLJNNFE

1 tsp cinnamon 
UTQ
MFNPO
[FTU 
FHHT

t
8BTI
BOE
DPPL
UIF
RVJOPB

For the cooked apples

t
"EE
UIF
RVJOPB
UP
UIF
QSFQBSBUJPO


HSFFO
BQQMFT
PS
QFBST
EJDFE 
UCTQ
TVHBS

t
.BLF
B
DBSBNFM
XJUI
UIF
FYUSB
TVHBS
DBSBNFMJ[F
B
CBLJOH
QBO
BOE
QPVS
JO
UIF
NJYUVSF

t
$PPL
UIF
BQQMFT
XJUI
UIF
UXP
UBCMFTQPPOT
PG
TVHBS
BOE

UBCMFTQPPOT
PG
XBUFS
JO
B
DPWFSFE
QBO
GPS

NJOVUFT
PS
VOUJM
BQQMFT
BSF
UFOEFS t
#FBU
UIF
FHHT
XJUI
TVHBS
JO
B
CPXM
4UJS
JO
UIF
DSFBN
DIFFTF
NJML
DJOOBNPO
MFNPO
[FTU
BOE
DVQ
PG
TVHBS

t
$PWFS
XJUI
BMVNJOJVN
GPJM
UP
QSFWFOU
B
DSVTU
GPSNJOH

For the caramelized sugar 
FYUSB
DVQ
TVHBS
BQQSPYJNBUFMZ

t
$PPL
JO
CBJONBSJF
JO
BO
PWFO
BU

¡
$
GPS
50 minutes. t
-FU
TUBOE
GPS
B
GFX
IPVST
UP
SFMFBTF
UIF
DBSBNFM t
-FBWF
JO
UIF
SFGSJHFSBUPS
POF
OJHIU
CFGPSF
SFNPWJOH
GSPN
QBO t
4FSWF
XJUI
DBSBNFM
TBVDF
PS
XIJQQFE
DSFBN
:PV
DBO
BMTP
TFSWF
XJUI
QMBJO
ZPHVSU

113

114

Quinoa sponge cake Traditional recipe

Source: Foundation for Promotion and Research of Andean Products, PROINPA (Bolivia)

Ingredients:

Preparation:


DVQ
RVJOPB
nPVS 
›
DVQT
XIJUF
nPVS ›
DVQ
DPSOnPVS 
UCTQ
CVUUFS ›
DVQ
TVHBS 
FHHT 
PSBOHF 
ž
DVQT
NJML 
UTQ
CBLJOH
QPXEFS

t
#FBU
UIF
CVUUFS
TVHBS
BOE
FHH
ZPMLT
JOUP
B
DSFBNZ
NJYUVSF
QVU
UIF
FHH
XIJUFT
JO
B
TFQBSBUF
CPXM  t
*O
BOPUIFS
CPXM
QMBDF
UIF
XIJUF
nPVS
RVJOPB
nPVS
CBLJOH
QPXEFS
BOE
HSBUFE
PSBOHF
QFFM t
.JY
UIF
JOHSFEJFOUT
BOE
UIFO
TMPXMZ
BEE
UP
UIF
QSFWJPVT
NJYUVSF t
"EE
UIF
KVJDF
PG
UIF
PSBOHF
BOE
UIF
NJML
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 
UCTQ
UPBTUFE
RVJOPB 
DVQ
EBJSZ
DSFBN 
UCTQ
HSBOVMBUFE
TVHBS 
FHHT 
UCTQ
nPVS 
SJQF
QPNFHSBOBUFT 
MFBWFT
GSFTI
MFNPO
WFSCFOB ž
UTQ
VOnBWPVSFE
HFMBUJO 
UTQ
CVUUFS Cinnamon powder

t
8BTI
BOE
DPPL
UIF
RVJOPB t
)ZESBUF
UIF
HFMBUJO
XJUI
UXP
UBCMFTQPPOT
PG
CPJMFE
XBUFS t
5P
QSFQBSF
UIF
QBTUSZ
JO
B
CPXM
CFBU
UIF
FHH
ZPMLT
BOE
UXP
UBCMFTQPPOT
PG
HSBOVMBUFE
TVHBS
VOUJM
UIF
NJYUVSF
UIJDLFOT
4FQBSBUFMZ
CFBU
UIF
FHH
XIJUFT
VOUJM
TUJGG
UIFO
BEE
UIF
ZPML
NJYUVSF
BOE
HFOUMZ
BEE
UIF
nPVS
XJUI
B
TJFWF t
3FNPWF
B
UBCMFTQPPO
PG
UIF
CBUUFS
BOE
TFU
BTJEF t
5IF
QBTUSZ
OFFET
UP
CF
UIJO
TP
QMBDF
UIF
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
GSFTIMZ
DIPQQFE
MFNPO
WFSCFOB
MFBWFT
BOE
UIF
IZESBUFE
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.

Tip:

t
5P
TFSWF
QMBDF
UIF
XBGFST
PO
UIF
EFTTFSU
BOE
UIF
QPNFHSBOBUF
TBVDF
BU
UIF
CBTF

#FSSJFT
DBO
CF
VTFE
JG
QPNFHSBOBUFT
BSF
OPU
BWBJMBCMF 117

118

Quinoa porridge Traditional recipe

Source: FAUTAPO Foundation (Bolivia)

Ingredients:

Preparation:


DVQ
RVJOPB 
DJOOBNPO
TUJDLT 
DMPWFT 
UCTQ
DPSOnPVS 4VHBS
UP
UBTUF 
BQQMF
UP
EFDPSBUF 
TUSBXCFSSZ
UP
EFDPSBUF £
MJUSF
PG
XBUFS

t
1VU
UIF
DBSFGVMMZ
XBTIFE
RVJOPB
JO
£
MJUSF
PG
XBUFS
UPHFUIFS
XJUI
UIF
DJOOBNPO
BOE
UIF
DMP WFT
$PPL t
8IFO
UIF
RVJOPB
JT
DPPLFE
BEE
UIF
DPSOnPVS
QSFWJPVTMZ
EJTTPMWFE
JO
DPME
XBUFS
BOE
SFTVNF
DPPLJOH 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

For the caramelized quinoa 
H
QVGGFE
RVJOPB
JEFBMMZ
VOTXFFUFOFE


H
HSBOVMBUFE
TVHBS

For the coating 8IJQQFE
EBJSZ
DSFBN 8IJUF
DIPDPMBUF %SJFE
SBTQCFSSZ
QPXEFS .BUDIB
HSFFO
UFB
QPXEFSFE

t
1MBDF
JO
UIF
SFGSJHFSBUPS
GPS
BCPVU

IPVST t
#MFOE
UIF
HFMMFE
QVSFF
XJUI
BO
JNNFSTJPO
TUJDL
CMFOEFS
PS
B
CMFOEFS
BOE
XJUI
UIF
IFMQ
PG
B
QBTUSZ
CBH
TRVFF[F
UIF
NJYUVSF
JOUP
CBMM
NPVMET
BOE
GSFF[F t
5P
DBSBNFMJ[F
UIF
QVGGFE
RVJOPB
QVU
UIF
TVHBS
JO
B
TBVDFQBO
DPWFS
XJUI
XBUFS
BOE
TMPXMZ
IFBU
XJUIPVU
TUJSSJOH
VOUJM
UIF
HSBOVMFT
CFHJO
UP
UVSO
CSPXO
"U
UIJT
QPJOU
SFNPWF
UIF
QBO
GSPN
UIF
IFBU
BOE
BEE
UIF
QVGGFE
RVJOPB
4UJS
XJUI
B
XPPEFO
TQPPO
VOUJM
UIF
TVHBS
DSZTUBMMJ[FT
-FBWF
UIF
RVJOPB
UP
DPPM
JO
B
CBLJOH
EJTI
t
8IFO
UIF
RVJOPB
JT
DPPM
TBVUÏ
JO
B
OPOTUJDL
QBO
PO
IJHI
IFBU
UP
DBSBNFMJ[F
UIF
PVUFS
DPWFSJOH
PG
TVHBS t
4QSFBE
JU
PWFS
B
CBLJOH
USBZ
UP
DPPM
BHBJO

Tip: .BLJOH
B
IPNFNBEF
QBTUSZ
CBH
JT
WFSZ
TJNQMF

:PV
POMZ
OFFE
B
QMBTUJD
CBH
UP
IPME
UIF
NJYUVSF
8IFO
UIF
NJYUVSF
JT
JOTJEF
UJF
UIF
PQFO
FOE
XJUI
TUSJOH
PS
FMBTUJD
UP
QSFWFOU
UIF
DPOUFOUT
GSPN
MFBLJOH
PVU
5IFO
DVU
POF
PG
UIF
UXP
CPUUPN
DPSOFST
PG
UIF
CBH
UBLJOH
DBSF
UIBU
UIF
TJ[F
PG
UIF
IPMF
DPSSFTQPOET
UP
the intended use (in this case, UP
JOTFSU
UIF
NJYUVSF
JOUP
CBMM
NPVMET 
5IFO
TJNQMZ
TRVFF[F
UIF
NJYUVSF
PVU
PG
UIF
CBH
UISPVHI
UIF
IPMF

t
5ISFBE
UIF
SBTQCFSSZ
CBMMT
XJUI
B
UPPUIQJDL
EJQ
UIFN
JO
UIF
XIJQQFE
DSFBN
BOE
QMBDF
UIFN
JO
UIF
GSFF[FS t
.FMU
UIF
XIJUF
DIPDPMBUF
JO
CBJONBSJF
TUJSSJOH
DPOTUBOUMZ
%JQ
UIF
SBTQCFSSZ
BOE
DSFBN
CBMMT
JOUP
UIF
DIPDPMBUF
UP
DSFBUF
B
TFDPOE
DPBU t
#FGPSF
UIF
DIPDPMBUF
DPPMT
EJQ
UIF
SBTQCFSSZ
CBMMT
JO
RVJOPB
BOE
UIFO
BHBJO
JO
UIF
XIJUF
DIPDPMBUF
TIBLJOH
PGG
BOZ
TVSQMVT
1MBDF
UIF
CBMMT
JO
UIF
SFGSJHFSBUPS t
8IFO
UIF
DIPDPMBUF
JT
DPPM
SFNPWF
UIF
UPPUIQJDLT
BOE
DMPTF
UIF
IPMF
XJUI
B
MJUUMF
XBSN
DIPDPMBUF
t
%VTU
IBMG
UIF
SPDIFS
XJUI
SBTQCFSSZ
QPXEFS
BOE
UIF
PUIFS
IBMG
XJUI
NBUDIB
UFB
*EFBMMZ
TFSWF
BU

¡$

121

122

Quinoa dessert with fruit Traditional recipe

Source: Community of Laguna San Martín (Ecuador)

Ingredients:

Preparation:

›
DVQ
RVJOPB 
DVQT
NJML ›
DVQ
TVHBS +VJDF
GSPN

MFNPOT Chopped fruit

t
$PPL
UIF
RVJOPB
BOE
MFU
DPPM t
"EE
UIF
NJML
TVHBS
BOE
MFNPO
KVJDF
4UJS
XJUI
B
XPPEFO
TQPPO
VOUJM
UIF
NJYUVSF
JT
DSFBNZ 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 Innovative recipe

Chef Laura Rosano (Uruguay) Serves: 6

Ingredients:

Preparation:


H
HVBWJZV
XJUIPVU
TFFET
PS
ZPV
DBO
VTF
CMVFCFSSJFT
CMBDLCFSSJFT
TUSBXCFSSJFT
PS
PUIFS
GSVJUT
MPDBM
UP
ZPVS
BSFB

›
DVQ
NJML 
H
RVJOPB H
TVHBS H
BMNPOET
UPBTUFE

t

3FNPWF
UIF
TFFET
GSPN
UIF
HVBWJZV

For the guaviyu coulis: 
H
HVBWJZV
XJUIPVU
TFFET
PS
ZPV
DBO
VTF
CMVFCFSSJFT
CMBDLCFSSJFT
TUSBXCFSSJFT
PS
PUIFS
GSVJUT
MPDBM
UP
ZPVS
BSFB


H
DVQ
TVHBS

t

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

NJOVUFT t

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


'PS
UIF
DPVMJT
SFNPWF
UIF
TFFET
GSPN
UIF
HVBWJZV
BOE
QSPDFTT
UIF
GSVJU
JOUP
B
QVSFF t

1VU
UIF
QVSFF
BOE
TVHBS
JOUP
B
QBO
BOE
HFOUMZ
CSJOH
UP
UIF
CPJM
TUJSSJOH
BMM
UIF
UJNF
3FNPWF
GSPN
UIF
IFBU
BOE
MFU
DPPM

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 
H
RVJOPB
nPVS ›
DVQT
NJML 
H
CBLJOH
QPXEFS 
H
CVUUFS 
FHHT 
H
TVHBS 
DVQ
DPME
CPJMFE
XBUFS

t
.JY
UIF
XIFBU
BOE
RVJOPB
nPVS
BOE
UIF
CBLJOH
QPXEFS
PO
B
UBCMF
4JGU
TFWFSBM
UJNFT t
.BLF
B
XFMM
JO
UIF
nPVS
BOE
BEE
UIF
CVUUFS
UIF
mWF
FHHT
BOE
UIF
TVHBS
EJTTPMWFE
JO
B
DVQ
PG
DPME
CPJMFE
XBUFS t
.JY
BOE
LOFBE
JOUP
B
QMJBCMF
VOJGPSN
EPVHI
'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 Innovative recipe

Chef Morten Nielsen (Thailand) Serves: 12

Ingredients:

Preparation:

For the quinoa cake

t
8BTI
BOE
DPPL
UIF
RVJOPB
4FU
BTJEF


H
RVJOPB 
H
CVUUFS 
WBOJMMB
QPE 
H
DBOF
TVHBS 
FHHT

t
.FMU
UIF
CVUUFS
JO
B
TNBMM
TBVDFQBO
BOE
MJHIUMZ
CSPXO
4FU
BTJEF


UTQ
PMJWF
PJM 
H
XIFBU
nPVS 
UTQ
CBLJOH
QPXEFS 
H
BMNPOET
HSPVOE 
LBGmS
MJNFT

LBGmS
MJNF
MFBWFT

UTQ
TBMU

For the puffed quinoa 
H
RVJOPB 1JODI
PG
TBMU

For the topping Crème fraîche

t
$VU
UIF
WBOJMMB
QPE
MFOHUIXJTF
JO
UXP
6TF
UIF
LOJGF
CMBEF
UP
TDSBQF
PVU
UIF
WBOJMMB
TFFET
.JY
UIF
TFFET
XJUI
UIF
TVHar. t
#FBU
UIF
FHHT
XJUI
UIF
PMJWF
PJM
BOE
NJY
XJUI
UIF
WBOJMMB
TVHBS
nPVS
CBLJOH
QPXEFS
HSPVOE
BMNPOET
CSPXOFE
CVUUFS
BOE
DPPLFE
RVJOPB t
4RVFF[F
UIF
KVJDF
GSPN
UIF
MJNFT
BOE
HSBUF
UIFJS
QFFM
(SBUF
PS
mOFMZ
DIPQ
UIF
MJNF
MFBWFT
"EE
UIF
LBGmS
MJNF
[FTU
UIF
HSBUFE
PS
DIPQQFE
MJNF
MFBWFT
UIF
TBMU
BOE
UIF
MJNF
KVJDF
UP
UIF
NJYUVSF t
1VU
UIF
NJYUVSF
JOUP
B
NPVME
MJOFE
XJUI
CBLJOH
paper. t
#BLF
JO
B
QSFIFBUFE
PWFO
BU

¡$
GPS
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 t
'PS
UIF
QVGGFE
RVJOPB
CFHJO
CZ
CPJMJOH
UIF

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: "
MJUUMF
PSHBOJD
IPOFZ
DBO
CF
added to the crème fraiche for BEEJUJPOBM
TXFFUOFTT

t
5P
TFSWF
QMBDF
UIF
DBLF
PO
B
QMBUF
"EE
B
MJUUMF
DSÒNF
GSBÔDIF
PO
UIF
DBLF
"EE
UIF
QVGGFE
RVJOPB
PO
UIF
DSÒNF
GSBÔDIe.

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: For the dough 
LH
nPVS

H
CVUUFS 
FHHT 
UTQ
CBLJOH
QPXEFS 4BMU 4VHBS

For the filling ›
LH
QBTBOLBMMB
RVJOPB
nPVS
PS
ZPV
DBO
VTF
OPSNBM
RVJOPB
nPVS


DIBODBDB
CBMMT
SBX
DBOF
TVHBS

Ground cinnamon $MPWF %VMDF
EF
MFDIF
CMBODP
NBOKBS
CMBODP


H
HSBUFE
DPDPOVU

Preparation: t
1VU
JO
B
CPXM
UIF
nPVS
CBLJOH
QPXEFS
CVUUFS
FHHT
TBMU
BOE
TVHBS
.JY
CZ
IBOE t
"EE
XBUFS
VOUJM
ZPV
IBWF
B
EPVHI
-FU
SFTU
GPS
BCPVU
POF
IPVS t
$PPL
UIF
RVJOPB
JO
B
QSFTTVSF
DPPLFS
XJUI
DPME
water for 25 minutes. t
4FQBSBUFMZ
QMBDF
JO
B
QPU
XJUI
XBUFS
UIF
DJOOBNPO
DMPWF
BOE
DIBODBDB
VOUJM
UIJT
EJTTPMWFT
5IFO
TUSBJO t
"EE
UIF
DPPLFE
RVJOPB
UP
UIF
DIBODBDB
5IFO
XFU
XJUI
EVMDF
EF
MFDIF
BOE
HSBUFE
DPDPOVU
.JY
VOUJM
VOJGPSN t
"GUFS
JU
IBT
SFTUFE
SPMM
PVU
UIF
EPVHI
BOE
DVU
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 
NM
XBUFS 
UTQ
TBMU 
NM
BQQMF
KVJDF 
H
RVJOPB 
H
CVUUFS

t
8BTI
BOE
DPPL
UIF
RVJOPB
JO
TBMUFE
XBUFS
VOUJM
JU
PQFOT
CVU
JT
TUJMM
BM
EFOUF
"QQSPYJNBUFMZ

NJOVUFT
3FNPWF
UIF
QPU
GSPN
UIF
IFBU
BOE
MFBWF
UIF
RVJOPB
UP
DPPL
JO
UIF
SFUBJOFE
IFBU

For the topping 
H
DBOF
TVHBS 
H
CVUUFS 
H
RVJOPB 
H
EJDFE
BQQMF

t
1VU
UIF
PBUT

NM
PG
XBUFS
BQQMF
KVJDF
BOE
TBMU
JO
B
QPU
BOE
IFBU
TMPXMZ 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 t
5P
NBLF
UIF
UPQQJOH
NFMU
UIF
DBOF
TVHBS
JO
B
QBO
PO
MPX
IFBU
"EE
UIF
CVUUFS
BOE
RVJOPB
and stir. 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 
H
CVUUFS 
QBDLFU
CBLJOH
QPXEFS

HS


UCTQ
WBOJMMB
FYUSBDU 
FHHT ›
LH
TVHBS 
UJO
FWBQPSBUFE
NJML

t
4FQBSBUF
UIF
FHH
XIJUFT
BOE
CFBU
VOUJM
TUJGG t
.JY
UIF
CVUUFS
TVHBS
BOE
FHH
ZPMLT
JOUP
B
DSFBN
"EE
UIF
RVJOPB
nPVS
BOE
NJML
BOE
NJY
JOUP
VOJGPSN
EPVHI t
'PME
JO
UIF
TUJGG
FHH
XIJUFT
CBLJOH
QPXEFS
BOE
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: For the filling 
NFEJVN
BQQMFT
BQQSPYJNBUFMZ

LH


DVQ

NM
BQQMF
KVJDF 
UTQ
WBOJMMB
FYUSBDU
PS

WBOJMMB
QPE ž
UFBTQPPO
HSPVOE
DJOOBNPO +VJDF
GSPN
›
PSBOHF

For the crumble 
›
DVQT

H
RVJOPB
nBLFT ›
DVQ

H
PSHBOJD
DPDPOVU
nBLFT ›
UTQ
HSPVOE
DJOOBNPO 
UTQ
WBOJMMB
FYUSBDU
PS

WBOJMMB
QPE 
UCTQ
PSHBOJD
NBQMF
TZSVQ 
UCTQ
NBDBEBNJB
OVU
PJM
PS
DPDPOVU
PJM ›
DVQ

H
XBMOVUT
PS
NBDBEBNJB
OVUT
PQUJPOBM



Preparation: t
8BTI
UIF
BQQMFT
TFFE
BOE
DVU
JOUP
TFHNFOUT
XJUIPVU
QFFMJOH t
1MBDF
UIF
BQQMFT
JO
B
MBSHF
UIJDLCPUUPNFE
QPU t
"EE
UIF
BQQMF
KVJDF
WBOJMMB
DJOOBNPO
BOE
PSBOHF
KVJDF t
$PPL
PO
NFEJVNMPX
IFBU
GPS

UP

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

NJOVUFT
PG
DPPLJOH
XIJDI
BMMPXT
NPSF
MJRVJE
UP
CF
SFMFBTFE
GSPN
UIF
BQQMFT
BOE
IFMQT
UP
LFFQ
UIFN
NPJTU
3FNPWF
UIF
MJE
GPS
UIF
MBTU

NJOVUFT
PG
DPPLJOH
JG
OFDFTTBSZ
XIJDI
IFMQT
UIF
FYDFTT
NPJTUVSF
UP
FWBQPSBUF t
5P
NBLF
UIF
DSVNCMF
DPNCJOF
UIF
RVJOPB
XJUI
UIF
DPDPOVU
DJOOBNPO
WBOJMMB
NBQMF
TZSVQ
PJM
BOE
XBMOVUT
JO
B
GPPE
QSPDFTTPS 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


Tip:

t
3FNPWF
GSPN
UIF
PWFO
BOE
TFSWF
BMPOF
PS
XJUI
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) Traditional recipe

Source: Foundation for Promotion and Research of Andean Products, PROINPA (Bolivia)

Ingredients:

Preparation:


DVQT
RVJOPB
nPVS 
DVQT
XIJUF
nPVS 
DVQ
NJML 
FHHT 
UCTQ
TVHBS 
UTQ
TBMU 1 tsp cinnamon 
UTQ
ZFBTU 
MJUSF
PJM
GPS
GSZJOH

t
*O
B
CPXM
NJY
UIF
RVJOPB
nPVS
XIJUF
nPVS
FHHT
TVHBS
TBMU
BOE
DJOOBNPO t
"EE
UIF
NJML
BOE
LOFBE
JOUP
B
TNPPUI
EPVHI t
%JTTPMWF
UIF
ZFBTU
JO
MVLFXBSN
XBUFS
BOE
NJY
JOUP
UIF
EPVHI
-FU
TJU
GPS

NJOVUFT t
8FU
ZPVS
IBOET
JO
DPME
XBUFS
QJODI
PGG
QJFDFT
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 Traditional recipe

Source: Foundation for Promotion and Research of Andean Products, PROINPA (Bolivia) receta Serves: 5

Ingredients: For the pancake mix 
FHH 
QJODI
TBMU 
UTQ
CBLJOH
QPXEFS

H


UCTQ
TVHBS

H


UCTQ
PJM ›
DVQ
nPVS

H

›
DVQ
RVJOPB
nBLFT

H


DVQ
NJML
PS
XBUFS
XBSN

For the filling 
SJQF
CBOBOBT 
UCTQ
TVHBS

H


UCTQ
CVUUFS

H

Preparation: t
*O
B
CPXM
NJY
UIF
ESZ
JOHSFEJFOUT
nPVS
RVJOPB
nBLFT
TVHBS
TBMU
BOE
CBLJOH
QPXEFS  t
5IFO
BEE
UIF
FHH
BOE
NJML
UP
UIF
ESZ
JOHSF EJFOUT
#FBU
UIF
XIPMF
NJYUVSF
VOUJM
JU
CFDPNFT
DSFBNZ t
)FBU
B
QBO
PO
NPEFSBUF
IFBU
BOE
DPWFS
XJUI
B
MJUUMF
PJM
5IFO
ESZ
PGG
UIF
PJM
XJUI
B
DMPUI
-BEMF
TPNF
PG
UIF
CBUUFS
JOUP
UIF
QBO
UP
GPSN
B
UIJO
MBZFS
5JMU
UIF
QBO
JO
EJGGFSFOU
EJSFDUJPOT
UP
TQSFBE
UIF
NJY
FWFOMZ t
#SPXO
UIF
QBODBLF
PO
CPUI
TJEFT
nJQQJOH
JU
PWFS
BOE
QSFTTJOH
JU
XJUI
B
TQBUVMB t
'PS
UIF
mMMJOH
QFFM
UIF
CBOBOBT
BOE
DVU
JOUP
UIJDL
TMJDFT t
*O
B
QBO
IFBU
UIF
CVUUFS
BOE
BEE
B
UIJO
MBZFS
PG
TVHBS
$BSBNFMJ[F
CPUI
TJEFT
PG
UIF
CBOBOB
TMJDFT
t
1MBDF
UIF
TMJDFT
PO
POF
TJEF
PG
UIF
QBODBLFT
BOE
MJHIUMZ
SPMM
CFGPSF
TFSWJOH


141

142

Quinoa tawa tawa Traditional recipe

Source: FAUTAPO Foundation (Bolivia)

Ingredients:

Preparation:

2 cups wheat flour ¾ cup quinoa flour 6 tbsp sugar 2 tbsp butter without salt 2 tsp baking powder 2 eggs Milk, as needed for the dough Oil Cane sugar syrup

t
*O
B
CPXM
QVU
UIF
nPVS
UIF
TVHBS
BOE
UIF
CVUUFS
BOE
NJY
5IFO
BEE
UIF
FHHT
UIF
NJML
BOE
UIF
CBLJOH
QPXEFS
BOE
NJY
JOUP
B
TNPPUI
EPVHI t
3PMM
PVU
UIF
EPVHI
UP
B
›
DN
UIJDLOFTT
$VU
JOUP
USJBOHMFT
BOE
GSZ
JO
IPU
PJM
5PQ
XJUI
DBOF
TVHBS
TZSVQ
JG
ZPV
XJTI


Tip: 3FNFNCFS
UP
MJNJU
ZPVS
JOUBLF
PG
TVHBS
GBUT
BOE
TBMU
0QU
GPS
XIPMF
HSBJO
QSPEVDUT

143

144

Quinoa bread rolls Source: Hulda Salomé Salas Quispe. Traditional recipe

“El camino de la quinua” cookbook, published by the Manuela Ramos Movement (Peru)

Makes: 35 rolls

Ingredients:

Preparation:


LH
XIFBU
nPVS ›
LH
RVJOPB
nPVS 
H
TVHBS 
H
TBMU 
H
BOJTFFE 
H
CBLJOH
QPXEFS 
H
MBSE


t
*O
B
CPXM
NJY
UIF
ESZ
JOHSFEJFOUT
UIF
XIFBU
nPVS
RVJOPB
nPVS
TBMU
TVHBS
CBLJOH
QPXEFS
BOE
MBSE
HSBEVBMMZ
BEEJOH
XBUFS t
,OFBE
XJUI
ZPVS
IBOET
VOUJM
UIF
EPVHI
CFDPNFT
FMBTUJD
-FBWF
JU
UP
SFTU
VOUJM
TPGU
BCPVU

NJOVUFT  t
5IFO
QMBDF
UIF
EPVHI
PO
B
nPVSFE
CPBSE
%JWJEF
JOUP
TNBMM
QPSUJPOT
PG

HSBNT
BOE
SPMM
JOUP
CBMMT
PO
UIF
nPVSFE
TVSGBDF t
1MBDF
UIF
CSFBE
SPMMT
PO
B
CBLJOH
USBZ
$PBU
XJUI
FHH
XBTI
BOE
RVJOPB
nBLFT
-FBWF
UP
SFTU
GPS

IPVST
JO
B
XBSN
BSFB
DPWFSFE
XJUI
B
DMPUI t
5IFO
CBLF
BU

¡$
GPS

NJOVUFT

145

146

Juice of quinoa with apple and/or peach Traditional recipe

Source: Foundation for Promotion and Research of Andean Products, PROINPA (Bolivia) Serves: 16

Ingredients:

Preparation:


DVQ
RVJOPB
nBLFT 12 cups water 
NFEJVN
HSFFO
BQQMFT
PS

NFEJVN
QFBDIFT

›
UTQ
HSPVOE
DJOOBNPO
PS
POF
DJOOBNPO
TUJDL ž
DVQ
DPSOnPVS
4VHBS

t
1FFM
UIF
BQQMFT
DVU
JO
IBMG
BOE
SFNPWF
TFFET t
#PJM
XBUFS
JO
B
QPU
BEE
UIF
TVHBS
HSPVOE
DJO OBNPO
PS
TUJDL
BOE
UIF
BQQMFT
-FBWF
UP
DPPL
for 10 minutes. t
"EE
UIF
RVJOPB
nBLFT
MFBWF
UP
CPJM
GPS

NPSF
NJOVUFT
SFNPWF
GSPN
UIF
IFBU
BOE
MFU
DPPM t
&YUSBDU
BOE
NJODF
UIF
BQQMF
IBMWFT t
.JY
UIF
NJODFE
BQQMF
XJUI
UIF
SFTU
PG
UIF
KVJDF t
*G
ZPV
XBOU
B
UIJDLFS
KVJDF
BEE
ž
DVQ
PG
DPSOnPVS
EJTTPMWFE
JO
DPME
XBUFS
BOE
DPPL
GPS
another 10 minutes.

147

148

Quinoa with milk Traditional recipe

Source: Patricio Víctor Bermúdez, recipes from Lluta Valley (Chile)

Ingredients:

Preparation:

›
DVQ
RVJOPB
HSPVOE
BOE
UPBTUFE
›
DVQ
NJML
#SPXO
TVHBS

t
#PJM
UIF
NJML
BOE
BEE
UIF
RVJOPB
BOE
TVHBS
*UT
DPOTJTUFODZ
TIPVME
CF
MJLF
QPSSJEHF

Tip: A dessert rich in proteins and DBMDJVN
IFMQJOH
ZPV
UP
CVJME
IFBMUIZ
CPOFT
BOE
UFFUI

149

150

Quinoa drink Source: Mariluz Ticona, Wiñay Warmi Association Traditional recipe

"El camino de la quinua” cookbook, published by the Manuela Ramos Movement (Peru)

Ingredients:

Preparation:

ž
LJMP
RVJOPB
nBLFT 
NFEJVN
QJOFBQQMF
mOFMZ
EJDFE 
DVQT
TVHBS
PS
NPSF
JG
OFFEFE 1JOFBQQMF
QFFM Cinnamon $MPWF

t
#PJM
UIF
QJOFBQQMF
QFFM
XJUI
UIF
DMPWF
BOE
DJOOBNPO
JO
mWF
MJUSFT
PG
XBUFS
GPS

NJOVUFT t
4USBJO
UIF
NJYUVSF
BEE
UIF
RVJOPB
nBLFT
BOE
DPPL
GPS

NPSF
NJOVUFT t
*O
B
TFQBSBUF
QBO
QVU
UIF
EJDFE
QJOFBQQMF
XJUI
B
DVQ
PG
XBUFS
BOE

DVQT
PG
TVHBS
$PPL
GPS

minutes. t
"EE
UIF
DPPLFE
QJOFBQQMF
UP
UIF
QPU
XJUI
UIF
DPPLFE
RVJOPB
nBLFT
BOE
CPJM
POF
MBTU
UJNF
GPS
B
GFX
NJOVUFT
$IFDL
UIF
TXFFUOFTT t
"MMPX
UP
DPPM
BOE
TFSWF
XJUI
HSPVOE
DJOOBNPO

151

152

Quinoa chicha Chef Galo Villa (Ecuador) Innovative recipe

Serves: 10

Ingredients: 
DVQT
RVJOPB 
MJUSFT
XBUFS 
TQSJHT
IJFSCB
MVJTB
MFNPOHSBTT


TQSJHT
MFNPO
WFSCFOB 
UCTQ
BMMTQJDF 
DMPWFT 
DVQ
QJOFBQQMF 
DJOOBNPO
TUJDLT 
DVQ
OBSBOKJMMB ›
DVQ
QBTTJPO
GSVJU
KVJDF 
DVQT
CSPXO
TVHBS

Preparation: t
*O
POF
MJUSF
PG
XBUFS
DPPL
UIF
RVJOPB
QJOFBQQMF
OBSBOKJMMB
BOE
QBTTJPO
GSVJU
KVJDF
GPS
POF
IPVS
BOE
MFU
DPPM t
*O
BOPUIFS
QPU
CPJM
UXP
MJUSFT
PG
XBUFS
XJUI
UIF
CSPXO
TVHBS
DJOOBNPO
DMPWFT
BMMTQJDF
MFNPO
WFSCFOB
BOE
IJFSCB
MVJTB t
0ODF
CPJMJOH
UVSO
PGG
UIF
IFBU
BOE
DPWFS
UIF
pot for infusion. t
4UJS
UIF
mSTU
QSFQBSBUJPO
BOE
TJFWF
CPUI
preparations. t
1PVS
UIF
SFTVMUJOH
MJRVJE
JO
B
DPWFSFE
DPOUBJOFS
BOE
MFU
TUBOE
GPS

IPVST t
4FSWF
XJUI
JDF


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 devoted himself to his new passion, and in 1999 opened the Indigo restaurant in Mumbai, which offers Mediterranean dishes with local flavours and styles. Indigo has received a series of international recommendations, including 28th ranking in the 2013 list of “Asia’s 50 best restaurants” 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 started 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, preferably 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 Europe, 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 restaurant, 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 nutrition 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 being 101 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, Andre Chiang’s cuisine has been influenced by his many years spent in the kitchens 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 senses. 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 Magazine 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”, produced 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 Matutino 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 programmes of Elgourmet.com and has published the books Dolli cocina para todos and Dolli Irigoyen en su cocina. She has received countless awards during 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 channel 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 number 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 Gaturriquisimo.

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 modern 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 promotes 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 & wine magazine recommended Sukalde in its Go List for the year 2008 and Forbes magazine 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 kilometres 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 traditional 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 auspices 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 concentrated 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 delicacies for high-level political meetings and has participated in television programmes with cookery segments, such as those of the Utilísima channel 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 culinary 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 gastronomy in Sweden and Holland. She is currently co-director of Verde Oliva, 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 Bangkok. 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 restaurant 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. Solórzano 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 information 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 Janeiro 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, Andoni 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 Marriott. He has also taught at the University of Guayaquil and at the School of Gastronomic Sciences of the Universidad de Especialidades Espíritu Santo (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 Latacunga 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, including 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 champion 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 programme 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 Restaurante 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 resources; 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 communities of Jalsuri, Contorno Letanías, Charahuayto, Callisaya, Canaviri, 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 gastronomic association dedicated to quinoa in the year 2007. This group emerged from training given through the Project to Strengthen the Economic 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 responsible for coordinating and facilitating the implementation of the COMPASUR 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 experiences 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 Martín (Ecuador) Laguna de San Martín is a community in the canton of Riobamba, parish of Quimiac, in the province of Chimborazo. Its inhabitants are farmers 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 Andean 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 andígena): 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 obtained 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 consumed 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 circulation 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, empanizao, piloncillo, tapa de dulce, papelón and panocha. It is a solid piece of coffeecoloured 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 Temperature Very low

Low or slow Warm Moderate Moderately hot Hot Very hot

Degrees Fahrenheit 200 225 250 275 300 325 350 375 400 425 450 475

Degrees Celsius

British gas mark

95 110 120 135 150 165 175 190 200 220 230 245

0 1/4 1/2 1 2 3 4 5 6 7 8 9

EQUIVALENTS FOR DIFFERENT TYPES OF INGREDIENT Cup

Fine powder e.g. flour

Grain e.g. rice

Granular e.g. sugar

Liquid solids e.g. lard

Liquids e.g. milk

1 3/4 2/3 1/2 1/3 1/4 1/8

140 g 105 g 93 g 70 g 47 g 35 g 18 g

150 g 113 g 100 g 75 g 50 g 38 g 19 g

190 g 143 g 125 g 95 g 63 g 48 g 24 g

200 g 150 g 133 g 100 g 67 g 50 g 25 g

240 ml 180 ml 160 ml 120 ml 80 ml 60 ml 30 ml

182

LIQUID INGREDIENTS BY VOLUME teaspoon 1/4 teaspoon 1/2 teaspoon 1 teaspoon 3 teaspoons

tablespoon

1 tablespoon 2 tablespoons 4 tablespoons 5 1/3 tablespoons 8 tablespoons 10 2/3 tablespoons 12 tablespoons 16 tablespoons 1 pt 1 qt

cup

1/8 cup 1/4 cup 1/3 cup 1/2 cup 2/3 cup 3/4 cup 1 cup 2 cups 4 cups

fluid oz

Mililitre

1/2 fluid oz 1 fluid oz 2 fluid oz 3 fluid oz 4 fluid oz 5 fluid oz 6 fluid oz 8 fluid oz 16 fluid oz 32 fluid oz 33 fluid oz

1 ml 2 ml 5 ml 15 ml 30 ml 60 ml 80 ml 120 ml 160 ml 180 ml 240 ml 480 ml 960 ml 1000 ml

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

1 oz 4 oz 8 oz 12 oz 16 oz

1/16 lb 1/4 lb 1/2 lb 3/4 lb 1 lb

183

30 g 120 g 240 g 360 g 480 g

litre

1litre

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 nutritious and often compared to spinach for its similar flavour and high vitamin A content (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 399 16.5 6.3 69.0

Energy (Kcal/100g) Protein (g/100g) Fat (g/100g) Total Carbohydrate (g/100g) Source: Koziol (1992)

186

Bean 367 28.0 1.1 61.2

Maize 408 10.2 4.7 81.1

Rice Wheat 372 392 7.6 14.3 2.2 2.3 80.4 78.4

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 biogeographical 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 contrast 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)

Isoleucine Leucine Lysine Methionine c Phenylalanine d Threonine Tryptophan Valline

FAO a 3.0 6.1 4.8 2.3 4.1 2.5 0.66 4.0

Quinoa b 4.9 6.6 6.0 5.3 6.9 3.7 0.9 4.5

Maize b 4.0 12.5 2.9 4.0 8.6 3.8 0.7 5.0

Rice b 4.1 8.2 3.8 3.6 10.5 3.8 1.1 6.1

Wheat b 4.2 6.8 2.6 3.7 8.2 2.8 1.2 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 difference 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 homeostasis within the body (Mann et al, 2007). In a study of four quinoa varieties, RepoCarrasco-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 Saturated Fat Myristic (C14:0) Palmitic (C16:0) Stearic (C18:0) Monounsaturated Fat Palmitoleic (C16:1) Oleic (18:1) Polyunsaturated Fat Linoleic (C18:2) Linolenic (C18:3)

Soy

Peanut

Olive

0.2 9.9 0.8

NR 9.4 4.4

NR 9.3 2.0

NR 9.6 2.8

0.1 24.5

NR 21.6

NR 44.7

NR 79.4

50.2 5.4

55.2 9.0

35.8 NR

7.6 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 potassium 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 calcium, 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 Magnesium Phosphorus Potassium Zinc

13.2 249.6 383.7 926.7 4.4

2.1 137.1 292.6 377.1 2.9

0.7 73.5 137.8 118.3 0.6

3.8 169.4 467.7 578.3 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 Nutrition Research. 58. FAO. (2013) Dietary protein quality evaluation in human nutrition: Report of an expert consultation. FAO Food and Nutrition Paper No. 92. Rome: FAO. INIAP. (1986) Historia de las dos Primeras Variedades de Quinua. Unidad de Recursos Fitogenéticos, 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 carbohydrates 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 Chenopodium 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

9

7 8 9 2 5 1

0 8 0 5 7 3 I3525E/1/02.14

194