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Production: whole seed
Kaniwa (pronounced ka-nyi-wa) is about half the size of quinoa but otherwise quite similar. It is also a "pseudocereal" (just like quinoa, buckwheat, amaranth, and chia) because it is technically not a grain but a seed, yet similar to true cereals when it comes to flavor, cooking, and nutritional profile. It is native to the high altitude region of the Andes and has been farmed there for millennia. While quinoa has gained widespread popularity, kaniwa is less well known. Its main distinction to quinoa besides a smaller size is that it does not contain the coating of bitter-tasting saponins and thus does not require any washing.
Qualities: kaniwa is an important source of high-quality gluten-free vegetable protein and a valuable source of heart-healthy fatty acids, rich in phytonutrients and antioxidants offering powerful anti-inflammatory benefits, Vitamins B and E, as well as minerals such as potassium, phosphorus, magnesium, calcium, and zinc. Its high content of both soluble and insoluble fiber may aid in keeping blood sugar levels balanced and lowering cholesterol levels.
Common use: kaniwa's exceptional nutritional profile, delicious mild taste, and culinary versatility makes it a healthy and easy favorite in any kitchen. You can easily substitute kaniwa for most grains in both sweet and savory recipes. It cooks up quickly and has a mild, nutty flavor and chewy texture that works well with a variety of flavors, hot or cold.
The ratio is 1 cup of uncooked kaniwa to 2 cups of liquid. Bring rinsed kaniwa and liquid to a boil in a medium saucepan. Stir occasionally. Reduce heat to low, cover and simmer until tender and most of the liquid has been absorbed in about 10 to 15 minutes. Fluff with a fork.
Try cooked kaniwa in salads, soups or stews, mixed with herbs and vegetables, as a breakfast porridge with fruit, in baked goods to add moisture, or as a healthy side dish. For the optimal nutritional boost, soak kaniwa overnight, rinse well, and enjoy as a raw cereal or keep sprouting to further activate the seed enzymes and try juiced into smoothies.
$7.26 per lb.
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