related to quinoa, and is prepared and consumed in a similar fashion, but kaniwa
seeds are half the size of quinoa. Unlike quinoa, kaniwa does not contain
saponins and you do not need to thoroughly rinse it prior to eating.
often is prepared as porridge or served as a side dish alone or as a component
of salad. It also has appeared in recipes for stir-fries, casseroles, soups,
and stews and is sometimes used to “bread” meats and fish. Kaniwa flour is used
in a variety of baked goods, puddings, and beverages similar to hot chocolate.
is high in protein and provides fiber, iron, calcium, and zinc. It is a
½-cup (C) serving (¼ C dry) contains:
- 3 grams
- 29 g
- 7 g
- 6 g fiber
is also high in antioxidants, both in the extrudate and bran form. About 43% of
the fatty acids in kaniwa are omega-6.
prepare kaniwa: combine 1 C kaniwa with 2 C liquid, bring to a boil, reduce the
heat and simmer (covered) for 15–20 minutes. Allow to sit (covered) for 10
minutes, then fluff with a fork and serve.
Estelle L. Benoit, RDN, LDN