A Dietitian's View

Quinoa seeds are covered with a bitter, resin-like coating called saponin, which acts as a natural pesticide. Its flavor is repellent to birds, insects — and people. Though most quinoa is rinsed before it is packaged, it is worth the extra effort to rinse it again thoroughly in cold water before you cook it.

Quinoa cooks to a light fluffy texture in about 15 minutes, increasing four times in volume as it cooks. It can be cooked using a rice cooker or on the stovetop, using one part quinoa to two parts liquid. Either water or broth works fine. It can be added raw to soups and stews 15 or 20 minutes before cooking is completed. It is a wonderful kitchen chameleon — taking on any flavor you add to it.

In appearance, quinoa is frequently compared to couscous, but it has a texture all its own. As it cooks, the external germ, which forms a band around each grain, spirals out, forming a tiny, crescent-shaped "tail." The cooked grain is soft and creamy, while the "tail" has a pleasant crunch, giving quinoa a unique mouth feel that complements its delicate, nutty flavor. Toasting the grain in a dry skillet for 5 minutes before cooking imparts a delicious roasted flavor.

Quinoa is an appropriate repast for any time of day. Prepare it for breakfast as a porridge with nuts, dried fruit and honey. It is delicious as a lunch salad, tossed with herbed vinaigrette and tomatoes and piled in the center of a ripe avocado. For dinner, serve it either as a side dish with fresh fish or meat, or as a main dish or vehicle for a ragu. It is a particularly fine accompaniment to legumes.

Black bean, tomato and corn quinoa

Prep: 25 minutes Cook: 20 minutes Makes: 6 servings

Here, quinoa takes on fresh, south-of-the-border flavors. Adapted from allrecipes.com.

1 cup quinoa

2 cups water

1 can (14 ounces) black beans, rinsed, drained

1 cup frozen or fresh corn kernels

4 green onions, chopped

3 medium tomatoes, chopped

Juice and zest from a fresh lime

2 to 3 tablespoons olive oil

1 clove garlic, minced

2 teaspoons ground cumin

1/2 teaspoon salt

1/4 teaspoon chipotle chili powder (or to taste)

1/4 cup chopped cilantro

Cook quinoa in boiling salted water until liquid is absorbed and the little "tails" appear, 15 to 20 minutes. Place warm quinoa in a large bowl; add beans, corn, green onions and tomatoes. Whisk together lime juice and zest, olive oil, garlic, cumin, salt and chili powder. Stir dressing into quinoa mixture; stir in cilantro. Serve warm or at room temperature.

Nutrition information: Per serving: 223 calories, 26% of calories from fat, 7 g fat, 1 g saturated fat, 0 mg cholesterol, 38 g carbohydrates, 8 g protein, 530 mg sodium, 8 g fiber