Step-by-Step Guide to Sprouting Quinoa & Tasty Raw Food Recipe

Vancouver Holistic Health - Sunday, December 06, 2009

Many believe the raw food diet has numerous health benefits such as: increased energy, improved skin, better digestion, weight loss and reduced risk of heart disease. I highly recommend trying to include as much raw food as possible in your daily diet to get the most out of your meals. Growing sprouts at home is not only a tasty way to add raw food to your daily diet, but it is also a simple way to boost your protein intake.

Quinoa is an ancient grain from South America and is one of the easiest grains to sprout.  It is gluten-free, high in protein and has a fantastic nutty flavour.  It tastes great on salads, mixed with veggies or added to sandwiches.  All you need is some quinoa, a bowl or jar, water and a little bit of time.  In only a few days and without any special equipment, you will be sprouting your way to a healthier diet and like quinoa, you can sprout many things such as alfalfa, mung beans, radishes, lentils and peas in a similar fashion.

Your Step-by-Step Guide to Sprouting Quinoa

1. If possible purchase organic quinoa.  If you are not sprouting it right away store it in a cool, dry place.
2. To begin sprouting rinse the quinoa thoroughly as it contains a natural substance called saponin, which has a bitter taste and creates a soapy residue.  Keep in mind that quinoa triples in size when soaked and sprouted, so only rinse and soak as much as you will use for 10-14 days.
3. Soak the quinoa overnight in a cool, dark location, in a jar, a container or bowl with a lid (approximately 12 hours).  Once soaked, rinse the quinoa again and drain in a sieve.

Place the rinsed and drained quinoa into a wide mouth jar or bowl and cover with a piece of cheese cloth (or tea towel). Place the quinoa in a cool location that is semi-lit and repeat the draining and rinsing process 2 – 4 times a day. Try to drain as much water as possible and keep the quinoa out of direct sunlight in order to increase the rate of sprouting and also to prevent the development of mold.

After a few days you should notice the quinoa sprouts will have grown “tails” approximately ½ inch to one inch in length.  Rinse the quinoa one last time, drain thoroughly and place it loosely covered in the refrigerator.  The cold will prevent the sprouting from continuing, but note that sprouts should be eaten within 10 – 14 days.

Now that you know more about sprouting quinoa, try out this great end-of-summer recipe to start you down the right path.  Plus, this delicious little salad isn’t only healthy, it also tastes great!

Curried Raisin  & Sprouted Quinoa Salad

• 1 1/2 cups quinoa grain
• 1 red bell pepper
• 1/2 cup Fresh peas
• 2 finely chopped shallots
• 1/2 cup grated carrot
• 1/4 cup chopped cilantro
• 1/4 cup raisins (soaked)
• 1 clove garlic
• 1 inch of ginger root (for grating)
• 1/8 cup of olive or coconut oil
• 2 limes
• 2 tbs Curry powder
• 2 tbs Tamari
• 1 pinch Cayenne

1. Begin this recipe 24-48 hours in advance to allow for sprouting and soaking. For detailed instructions on sprouting quinoa please visit our blog.
2. Once your quinoa is sprouted it will last for approx. 2 weeks. When you are ready to make your salad finely chop the shallot, bell pepper and cilantro.
3. Grate carrot, followed by garlic and ginger. Keep garlic and ginger to the side.
4. Make the dressing by mixing oil, lime juice, garlic, ginger, curry powder, tamari and cayenne.
5. Mix the vegetables with the quinoa in a large bowl.  Add the dressing and stir gently.

Garnish with cilantro leaf and enjoy! (Excellent served with fresh mango juice)

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