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
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concerning the delimitation of its frontiers or boundaries. The mention of specific
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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

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2
International Cookbook
for Quinoa:
Tradition and innovation
4
Quinoa
afuture sown
thousands of years ago

5
Index
ix
Acknowledgements
x
Prologue José Graziano da Silva
xii
Prologue Evo Morales Ayma
xiv
Prologue Nadine Heredia Alarcón
Chefs Against Hunger xvii
xix
Introduction
xx
Quinoa and its uses
xxiv
The nutrition and culinary basics of quinoa

RECIPES
STARTERS
Tuna with quinoa | Foundation for Development FAUTAPO (Bolivia) 3
Quinoa salad | Foundation for Development FAUTAPO (Bolivia) 5
Quinoa tabbouleh | Juliana López May (Argentina) 7
Stuffed tomatoes| Foundation for Development FAUTAPO (Bolivia) 9
11
Quinoa salad with avocado pebre | Carlo von Mühlenbrock (Chile)
Quinoa purée with potatoes | Community of Laguna San Martin (Ecuador) 13
Germinated seeds | Quique Dacosta (Spain) 15
Quinoa tamale with chicken | Mariluz Tiocona Condori, Asociación Wiñay Warmi (Peru) 17
Quinoa and pumpkin soup | Matías Palomo (Chile) 19
Quinoa empanadas with cheese | Magda Irene Flores Mamani, Asociación Wiñay Warmi (Peru) 21
Black quinoa, sweet potato, plantain and green leaf salad | Matthew Boland and Darwin Jose
Torres (Aruba) 23
Quinoa pie | Magda Choque Vilca and farmers of the Humahuaca Gorge, Province of Jujuy
(Argentina) 25
Tabbouleh with wild mushrooms, black garlic and baby aubergine | André Chiang (Singapore) 27
Quinoa and laksa leaf salad with goat cheese, wakame and red wine | Chris Salans (Indonesia) 29
Quinoa salad with red fruits | Joan Roca (Spain) 33
Quinoa salad with toasted cumin and lemon vinaigrette | Malika van Reenen (South Africa) 35
Quinoa salad with tuna and ginger | Takahiro Tozawa (Japan) 37

v
MAIN COURSES
41
Quinoa chilli | Foundation for Development FAUTAPO (Bolivia)
43
Quinoa soup with pork | Community of Laguna San Martin (Ecuador)
45
Quinoa tortilla | Joseph Brozovich (Bolivia)
47
Quinoa soup with diced beef | Community of Guadalupe (Ecuador)
White quinoa broth with lamb | Victoria Coila Zapana, Wiñay Warmi Association (Peru)
49
Quinoa and fish stew | Wiñay Warmi Association (Peru)
51
Quinoa burger | Martiniano Molina (Argentina)
53
Puñuchi (quinoa soup) | Promotion of Andean Development RURANDES (Peru)
55
Valencian paella with seafood and quinoa | Juan José Peralta (Bolivia)
57
Hot quinoa ceviche | Flavio Solorzano (Peru)
59
Scrambled eggs with quinoa | Alejandrina Mendoza (Argentina)
61
Stuffed mushrooms | Rubén Vega Soler (Ecuador)
63
Quinoa stew | Teresa Berta Cardozo, of the indigenous community of Ayllu Mama Kolla
(Argentina)
65
Quinoa meatballs in sauce | Orfelinda Negrete (Peru)
67
Lentils with quinoa | Feria Libre Nueva Esperanza de Arica (Chile)
69
Quinoa coated sardines, served on sautéed black quinoa accompanied with chakalaka and fresh
vegetables | Citrum Khumalo (South Africa)
71
Spicy minced pork and mushrooms with quinoa grilled in banana leaves |
ML Sirichalerm Svasti/McDang (Thailand)
75
Stir fried quinoa with Thai style chicken satay and peanut sauce | Lorenzo Rosso (Thailand)
77
Pan fried rawas fillets with quinoa upma and kairi curry sauce | Rahul Akerkar (India)
81
Quinoa tabbouleh with chicken breast | Alfredo Oropeza (Mexico)
85
Crispy sole with quinoa and spicy fennel | Claude y Thomas Troisgros (Brazil)
87
Quinoa polenta with pork in tomato sauce | Adolfo Perret (Peru)
89
Cocoffinoa chicken | Débora Fadul (Guatemala)
91
Tah-Chin with chicken | Chef Pasha (Iran)
95
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 97
(Canada) 99
Quinoa with roasted tomatoes, walnuts and olives | Jenna Beaugh (US) 101
Quinoa risotto with seasonal mushrooms | Mauro Colagreco (France) 105

DESSERTS AND DRINKS

Quinoa crispy bars | Foundation for Promotion and Research of Andean Products, PROINPA
(Bolivia) 107
Morocho de dulce with quinoa | Mauricio Armendaris (Ecuador) 109
Sweet quinoa kispiña | Foundation for Promotion and Research of Andean Products,
PROINPA (Bolivia) 111

vi
8
Quinoa and apple pudding | Dolli Irigoyen (Argentina) 113
Quinoa sponge cake | Foundation for Promotion and Research of Andean Products,
PROINPA (Bolivia) 115
Lemon verbena quinoa tart with pomegranate sauce and quinoa wafer |
Frank Villablanca (Chile) 117
Quinoa porridge | FAUTAPO Foundation (Bolivia) 119
Quinoa rocher | Enrico Crippa (Italy) 121
Quinoa dessert with fruit | Community of Laguna San Martín (Ecuador) 123
Quinoa with milk and guaviyu | Laura Rosano (Uruguay) 125
Quinoa biscuits | Irma Paca de Cano, Wiñay Warmi Association (Peru) 127
Quinoa and kaffir lime cake with crème fraîche and puffed quinoa | Morten Nielsen
(Thailand) 129
Pasankalla quinoa pastries | Luz Marina Ortega, Wiñay Warmi Association (Peru) 131
Quinoa and apple porridge | Claus Meyer (Denmark) 133
Quinoa cake | Gloria Condori Yapo, Wiñay Warmi Association (Peru) 135
Apple crumble | Teresa Cutter (Australia) 137
Quinoa fritters (buñuelos)| Foundation for Promotion and Research of Andean Products,
PROINPA (Bolivia) 139
Quinoa pancakes | Foundation for Promotion and Research of Andean Products, PROINPA
(Bolivia) 141
Quinoa tawa tawa | FAUTAPO Foundation (Bolivia) 143
Quinoa bread rolls | Hulda Salomé Salas Quispe (Peru) 145
Juice of quinoa with apple and/or peach | Foundation for Promotion and Research of
Andean Products, PROINPA (Bolivia) 147
Quinoa with milk | Patricio Víctor Bermúdez, recipes from Lluta Valley (Chile) 149
Quinoa drink | Mariluz Ticona, Wiñay Warmi Association (Peru) 151
Quinoa chicha | Galo Villa (Ecuador) 153

Chefs 155

Communities 171

Glossary 175

Conversion tables 181

Nutritional value 185

vii
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 As-
sociation 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 Commit-
tee 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
 AO’s mission is to achieve food security for all
F and to ensure that all persons have regular ac-
cess 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 environ-

ments. 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

A way of life, the indigenous populations culti-

vated, improved and preserved - using tradi-
tional practices and in harmony with nature -
a grain of high nutritional value known in the Aymara
language as Jiwara, Jupha or, today, as quinoa.

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 peo-
ple. 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
T 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.

The International Year of Quinoa gives us the opportunity to reassess the work of An-
dean 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 tradi-
tions 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 respecti-
ve 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 in-
habitants. They are professionals who seek to promote the foods of the region and
to encourage their consumption through recipes that are delicious, healthy, nutri-
tious, relatively inexpensive and simple to prepare.

The campaign has amongst its principal achievements the publication of five cook-
books. Three of these focused on typical Latin American foods, namely potato,
legumes and maize, while the fourth centred on Chilean sea foods. This fifth cook-
book for quinoa, produced in partnership with the Technical Secretariat of the
International Year of Quinoa, represents a leap onto the global stage for this com-
mitment 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 organiza-
tions, 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 har-
mony with nature.

But not only this; the United Nations General Assembly also noted the nutritional
characteristics of quinoa and its adaptability to different agroecological condi-
tions, 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 produ-
cing 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 inexpen-
sive, 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 nu-
tritional 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 ge-
notype, 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 Colom-
bia (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 produc-
tion: 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, especia-
lly 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 qui-
noa production shows, there are countries outside the Andean region that are pro-
ducing 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

Brazil
Legend 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 popula-
tions 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 Poland
Belgium

France Austria
Romania

Italy Serbia
Portugal Spain
Greece Turkey
Japan
Syria People’s Republic of China
Tunisia
Morocco
Jordan
Algeria Pakistan
Libya
Egypt Bahrain
Saudi Arabia
United Arab Emirates
India
Oman
Mali
Yemen Thailand

Burkina Faso Vietnam

Côte Togo Ethiopia

d’Ivoire

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 rela-
ted to healing wounds, reducing swelling, soothing pain from toothache and dis-
infecting 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, pharmaceu-
tical and cosmetic industries. For example, quinoa starch has special potential for
industrial use because of its small size in aerosol production, pulps, self-copy pa-
per, 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 222 kcal
Protein 8.14 g
Total carbohydrates 39.40 g
Dietary fibre 5.2 g
Fat 3.55 g
Iron 2.76 mg
Magnesium 118 mg
Zinc 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 tur-
nover 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 sapo-
nins 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 bevera-

ges, 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 t

8BTI
UIF
RVJOPB
BOE
DPPL
JO
XBUFS
1 can tuna in water

UCTQ
DIPQQFE
QBSTMFZ t

1MBDF
UIF
DPPLFE
RVJOPB
JO
B
CPXM
BOE
BEE
UIF

.BZPOOBJTF
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 t
$PPL
UIF
RVJOPB
JO
UISFF
DVQT
PG
XBUFS
GPS



UCTQ
DIJWFT
mOFMZ
DIPQQFE minutes.
1 tomato, chopped
t
8IFO
SFBEZ
MFU
DPPM
BOE
NJY
JO
UIF
DIJWFT
BOE

›
DVQ
DIFFTF
EJDFE
BOEPS
HSBUFE
cheese.
-FUUVDF
MFBWFT
t
4FSWF
EFDPSBUFE
XJUI
MFUUVDF
MFBWFT
BOE

chopped tomato.

5
6
Quinoa tabbouleh
Chef Juliana López (Argentina)
Serves: 6
Innovative
recipe

Ingredients: Preparation:

H
RVJOPB t
3JOTF
UIF
RVJOPB
UP
SFNPWF
UIF
CJUUFS
UBTUF

BOE
DPPL
JU
JO
BCVOEBOU
TBMUFE
XBUFS
VOUJM
XFMM

1BSTMFZ
MFBWFT
DPPLFE
$PSJBOEFS
DJMBOUSP

MFBWFT
.JOU
MFBWFT t

$VU
UIF
UPNBUPFT
BOE
TQSJOH
POJPO
›
CVODI
TQSJOH
POJPO
t

$IPQ
UIF
QBSTMFZ
NJOU
BOE
DPSJBOEFS

H
UPNBUPFT

MFNPOT
KVJDF t

.JY
BMM
UIF
JOHSFEJFOUT

DVQ
PMJWF
PJM
4BMU t

4FBTPO
XJUI
MFNPO
KVJDF
PMJWF
PJM
TBMU
BOE

pepper.
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 t

3JOTF
UIF
RVJOPB
BOE
DPPL
JO
XBUFS

H
RVJOPB

DPPLFE
QPUBUPFT t

$PPL
UIF
QPUBUPFT
MFU
DPPM
BOE
QFFM

UCTQ
SFE
QFQQFS
t

)BMWF
UIF
UPNBUPFT
BOE
SFNPWF
UIF
QVMQ

UCTQ
HSFFO
QFQQFS
.BZPOOBJTF
UP
UBTUF t

*O
BOPUIFS
CPXM
NBTI
UIF
QPUBUPFT
XFMM
BOE

-FUUVDF
MFBWFT 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: Preparation:
t

4RVFF[F
UIF
MFNPOT
BOE
TFU
BTJEF
UIF
KVJDF
For the salad

DVQT
DPPLFE
RVJOPB
t

*O
B
CPXM
QMBDF
UIF
RVJOPB
SFE
POJPO
QFQQFS

POF
FBDI
CMBDL
SFE
BOE
XIJUF
BWPDBEP
UPNBUP
BOE
HSFFO
DIJMMJ
½ cup red onion, chopped
›
DVQ
DPSJBOEFS
DJMBOUSP

DIPQQFE t

*O
BOPUIFS
CPXM
DPNCJOF
UIF
PMJWF
PJM
TBMU

DPSJBOEFS
TBMU
BOE
MFNPO
KVJDF
½ cup red pepper, diced

DVQ
BWPDBEP
EJDFE t

.JY
BOE
TFSWF
XJUI
MFUUVDF
BOE
DIPQQFE
QBSTMFZ

MFNPOT
KVJDF

1 cup tomato, diced

0MJWF
PJM
4BMU
(SFFO
DIJMMJ
(BSMJD

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
t

$PPL
UIF
SJOTFE
RVJOPB
JO
TVGmDJFOU
XBUFS
GPS


QPUBUPFT

H





NJOVUFT
VOUJM
UIF
HSBJO
JT
NVTIZ
›
UCTQ
NJML

H

t

#PJM
UIF
QPUBUPFT
BOE
ESBJO
XIFO
DPPLFE

UCTQ
PJM
PS
NBSHBSJOF

H

4BMU 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 5IJT
SFDJQF
SFRVJSFT
QSJPS
QSFQBSBUJPO
PG
UIF

JOHSFEJFOUT
BU
MFBTU

IPVST
CFGPSF
QSFQBSBUJPO


H
PMJWF
PJM
NJME
nBWPVS
PG
UIF
EJTI
JUTFMG


H
RVJOPB
QSFGFSBCMZ
PSHBOJD

SPZBM
RVJOPB
RVJOVB
SFBM
t

5IF
mSTU
TUFQ
JT
UP
HFSNJOBUF
UIF
TFFET
5P
EP


H
DIJDLFO
TUPDL UIJT
QMBDF
UIF
TFFET
PO
NPJTU
QBQFS
PS
DPUUPO


H
PJMZ
mTI
UVOB
TBMNPO
IPSTF
JO
B
DPPM
EBSL
QMBDF
GPS

IPVST
.VOH
CFBOT

NBDLFSFM
TBSEJOF
BODIPWZ
USPVU
OFFE
TQFDJBM
USFBUNFOU
MFBWF
UIFN
UP
TPBL
GPS

NBDLFSFMy

IPVST
UIFO
ESBJO
BOE
BMTP
QMBDF
UIFN
PO


H
QBSTMFZ moist cotton.

H
DIJWFT
t

8IFO
ZPV
IBWF
UIF
TQSPVUFE
TFFET
TBVUÏ
UIFN


H
NJOU
BU
UIF
MBTU
NPNFOU
XJUI
PMJWF
PJM
BOE
TBMU
GPS
POMZ

0MJWF
PJM

TFDPOET
JU
JT
CFTU
UP
VTF
UIFN
XJUIJO


IPVST
PG
HFSNJOBUJPO


For the germinated seeds t

$IPQ
UIF
XIJUF
QBSU
PG
UIF
MFFL
-JHIUMZ
GSZ
JO


H
CMBDL
MFOUJMT PMJWF
PJM
BEE
UIF
DIJDLFO
TUPDL
BOE
UIFO
UIF


H
NVOH
CFBOT RVJOPB
$PPL
GPS

NJOVUFT
BOE
MFU
TUBOE
GPS

mWF
NJOVUFT
CFGPSF
TFSWJOH

H
XIJUF
NVTUBSE
TFFET

H
XIJUF
BTQBSBHVT
TFFET 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

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

Tip: UPQ
XJUI
UIF
mTI
DVCFT
"OZ
ZPVOH
MFBWFT
GSPN

*U
JT
CFTU
JG
UIF
TFFET
GPS
UIF
HFSNJOBUFE
TFFET
DBO
CF
TQSJOLMFE
PWFS
UIF

HFSNJOBUJPO
BSF
PSHBOJD
BT
dish.
UIFZ
BSF
NVDI
IFBMUIJFS

15
16
Quinoa tamale with chicken
Source: Mariluz Tiocona Condori, Wiñay Warmi Association
Traditional
recipe “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


H
DIJDLFO
CSFBTU XJUI
TBMU
QFQQFS
BOE
HBSMJD
$VU
JOUP
QJFDFT
›
DVQ
POJPO
mOFMZ
EJDFE

t

1SFQBSF
B
TFBTPOJOH
XJUI
UIF
HBSMJD
QPXEFS


UCTQ
HBSMJD
QPXEFS
EJDFE
POJPO
TBMU
UP
UBTUF
BOE
WFHFUBCMF
PJM
ž
LH
CMBDL
PMJWFT

UCTQ
ZFMMPX
DIJMMJ
QPXEFS t

"EE
UIF
DIJMMJ
QPXEFS
BOE
GSZ
VOUJM
HPMEFO
CSPXO

4BMU 5IFO
BEE
UIF
DIJDLFO
JO
UBNBMF
QPSUJPOT
BOE
B

0SFHBOP TNBMM
RVBOUJUZ
PG
DIJDLFO
TUPDL
VOUJM
DPOTJTUFOU

1FQQFS in texture.

t

5P
QSFQBSF
UIF
EPVHI
QMBDF
JO
B
CPXM
UIF
NBJ[F

nPVS
RVJOPB
nPVS
BOE
UIF
FHHT
POF
BU
B
UJNF

For the tamale CFBUJOH
DPOTUBOUMZ

dough

LH
XIJUF
NBJ[F
nPVS t

"EE
UIF
MBSE
BOE
mOBMMZ
UIF
DPME
DIJDLFO
TUPDL

›
LH
RVJOPB
nPVS ,OFBE
UIF
NJYUVSF
GPS

NJOVUFT
VOUJM
VOJGPSN


H
QPSL
MBSE

FHHT t

4PBL
UIF
DPSO
IVTLT
JO
MVLFXBSN
XBUFS
BOE

drain.

UTQ
CBLJOH
QPXEFS

DVQ
DIJDLFO
TUPDL

t

-JOF
UIF
DPSO
IVTLT
XJUI
EPVHI
BEE
UIF
mMMJOH

BQQSPYJNBUFMZ

XJUI
JUT
QJFDF
PG
DIJDLFO
BOE
PMJWFT

4BMU
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)
Serves: 4
Innovative
recipe

Ingredients: Preparation:

H
RVJOPB t

%JDF
UIF
POJPO
MFFL
BOE
QVNQLJO
1 onion
t

3JOTF
UIF
RVJOPB
BOE
TBVUÏ
JO
B
QBO
XJUI
B


H
QVNQLJO
UBCMFTQPPO
PG
IPU
PMJWF
PJM
GPS
POF
NJOVUF

›
MFFL DPOTUBOUMZ
TUJSSJOH
›
GFOOFM
CVMC

UCTQ
WJSHJO
PMJWF
PJM t

"EE
UIF
POJPO
MFFL
BOE
QVNQLJO
BOE
DPWFS
BMM

›
UTQ
KBMBQF×P
DIJMMJ UIF
JOHSFEJFOUT
XJUI
XBUFS
'SFTI
EJMM
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
Source: Magda Irene Flores Mamani, Wiñay Warmi Association.
recipe
“El camino de la quinua” cookbook, published by the Manuela Ramos Movement (Peru)
Makes: 70

Ingredients: Preparation:
2 kg flour t

*O
B
CPXM
TJGU
UIF
nPVST
CBLJOH
QPXEFS
BOE
TBMU
600 g white quinoa flour
600 g butter t

.BLF
B
XFMM
JO
UIF
DFOUSF
UP
BEE
UIF
FHH
ZPMLT

POF
BU
B
UJNF
LFFQ
UIF
XIJUFT
GPS
HMB[JOH
CFGPSF

5 eggs
CBLJOH

.JY
JO
UIF
CVUUFS
XJUI
ZPVS
IBOET
VOUJM

20 g baking powder
UIF
NJYUVSF
JT
VOJGPSN
BOE
XJUIPVU
MVNQT
*U
JT

50 g sugar FBTJFS
UP
XPSL
PO
B
UBCMF
UPQ

600 g cheese
Salt 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)
Serves: 4
Innovative
recipe

Ingredients: Preparation:

H
TXFFU
QPUBUP t

8BTI
BOE
DPPL
UIF
RVJOPB
-FBWF
UP
DPPM


H
SJQF
QMBOUBJO
2 cups fresh spinach (other options are t


#PJM
UIF
TXFFU
QPUBUP
BOE
SJQF
QMBOUBJO

$IJOFTF
DBCCBHF
XBUFSDSFTT
PS
BOZ
TFQBSBUFMZ
8IFO
DPPLFE
DVU
JOUP

DN

PUIFS
HSFFO
MFBG
WFHFUBCMF
DVCFT

UCTQ
GSFTI
CBTJM
t

8BTI
UIF
TQJOBDI
MFBWFT
BOE
LFFQ
JO
UIF


UCTQ
GSFTI
DPSJBOEFS
DJMBOUSP

SFGSJHFSBUPS
›
DVQ
HSFFO
QFQQFS
EJDFE

DVQ
GSFTI
DVDVNCFS
TFFEFE
BOE
t

*O
B
CPXM
NJY
BMM
UIF
JOHSFEJFOUT
BOE
ESFTT
XJUI

diced WFHFUBCMF
PJM
BOE
SJDF
WJOFHBS

DVQ
CMBDL
RVJOPB
›
DVQ
PMJWF
PS
WFHFUBCMF
PJM t

"EE
TBMU
BOE
QFQQFS
UP
UBTUF

UCTQ
SJDF
WJOFHBS
t

5P
HBSOJTI
ZPV
DBO
TIBWF
DBSSPU
DVSMT
XJUI
B

4BMU
HSBUFS
PS
QPUBUP
QFFMFS
UIFO
UPBTU
UIFN
BOE
GSZ

1FQQFS 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
Source: Magda Choque Vilca and farmers of the Humahuaca
Traditional
recipe
Gorge, Province of Jujuy (Argentina)

Ingredients: Preparación
3 DVQ
RVJOPB t

8BTI
BOE
DPPL
UIF
RVJOPB
JO
XBUFS
%SBJO

H
HPBU
PS
DPX
DIFFTF

MBSHF
POJPO t

'JOFMZ
DIPQ
UIF
POJPO
BOE
EJDF
UIF
QFQQFS
1 pepper
t

4UBSU
UP
QSFQBSF
UIF
QJF
mMMJOH
CZ
GSZJOH
UIF
POJPO


IBSECPJMFE
FHHT
and pepper in a pan.

H
HSFFO
PMJWFT

UCTQ
TFMGSBJTJOH
nPVS
t

"GUFS

NJOVUFT
BEE
UIF
DPOEJNFOUT
DIJWF


FHHT PMJWFT
BOE
UISFF
NJOVUFT
MBUFS
UIF
mOFMZ
EJDFE

$IJWF cheese.
1BQSJLB
t

5VSO
PGG
UIF
IFBU
BOE
BEE
UIF
DIPQQFE
IBSE
4BMU
CPJMFE
FHHT
4FU
BTJEF
1FQQFS
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: t

#BLF
JO
UIF
PWFO
BU

¡$
GPS

NJOVUFT

*G
VTJOH
DIFFTF
SFNFNCFS
UP
TFU
UIF
PWFO
GPS

4FSWF
UIF
RVJOPB
QJF
XJUI
B

HSJMMJOH
spinach, tomato and carrot
TBMBE
UP
BEE
TPNF
WFHFUBCMFT

t

4FSWF
UP
UIF
NFBM

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: Preparation:
5IF
NVTISPPNT
NFOUJPOFE
CFMPX
BSF
POMZ

TVHHFTUJPOT
:PV
NBZ
VTF
BOZ
NVTISPPN
BWBJMBCMF
t

1FFM
UIF
BVCFSHJOFT
4UFBN
UIFN
XJUI
UIF
TMJDFT

JO
TFBTPO
PG
IBN
GPS

NJOVUFT
VOUJM
DPPLFE
UISPVHI


PZTUFS
NVTISPPN and tender.

IPO
TIJNFKJ
NVTISPPN
t

4BVUÏ
BMM
UIF
NVTISPPNT
BWBJMBCMF
JO
TFBTPO


ESZ
NPSFM
NVTISPPN
VOUJM
TMJHIUMZ
DBSBNFMJ[FE

DIBOUFSFMMF

ESZ
CMBDL
USVNQFU
NVTISPPN
t

"EE
UIF
DIPQQFE
POJPO
TIBMMPUT
BOE
HBSMJD
ž
DVQ
CVMHVS
ž
DVQ
XIJUF
RVJOPB t

4USBJO
UIF
TBVUÏFE
NVTISPPNT
BOE
DIPQ
mOFMZ
ž
DVQ
SFE
RVJOPB
ž
DVQ
DIJWFT t

8BTI
BOE
HFOUMZ
CPJM
UIF
RVJOPB
BOE
CVMHVS



UCTQ
USVGnF
PJM
PQUJPOBM
#MFOE
UIF
NVTISPPNT
JOUP
UIF
HSBJOT
ž
DVQ
CBOBOB
TIBMMPU

TNBMM
POJPO t

4FBTPO
XJUI
TBMU
QFQQFS
BOE
PQUJPOBMMZ
B
GFX


HBSMJD
DMPWF
CMBDL
ESPQT
PG
USVGnF
PJM
PS
GSFTI
USVGnFT

CBCZ
BVCFSHJOFT

TMJDFT
KBCVHP
IBN
PS
PQUJPOBMMZ
DVSFE
t

$IPQ
UIF
CMBDL
HBSMJD
BOE
NBTI
JU
JOUP
B
QVSFF

*CFSJBO
IBN
1BTT
UISPVHI
B
TJFWF
BOE
NBLF
TNPPUI
XJUI
B

TQPPOGVM
PG
BJPMJ

UCTQ
BMJPMJ
t

5P
TFSWF
EFDPSBUF
UIF
CPUUPN
PG
UIF
QMBUF

XJUI
B
TQPPOGVM
PG
HBSMJD
QBTUF
BOE
QMBDF
UIF

FHHQMBOU
TMJHIUMZ
PO
UIF
QBTUF
BDDPNQBOJFE

Tip: CZ
UIF
NVTISPPN
BOE
HSBJO
NJYUVSF
'JOFMZ
DVU

"MJPMJ
JT
WFSZ
FBTZ
UP
NBLF
BU
UIF
DIJWFT
XJUI
TDJTTPST
BOE
TQSJOLMF
PWFS
UIF

IPNF
$SVTI
UXP
DMPWFT
PG
HBSMJD
NVTISPPN
BOE
HSBJO
NJYUVSF
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

27
28
Quinoa and laksa leaf salad with
goat cheese, wakame and red wine
Chef Chris Salans (Indonesia)
Serves: 6
Innovative
recipe

Ingredients: For the wakame tuile


H
ESJFE
TFBXFFE

H
RVJOPB 
NM
XBUFS

H
TIBMMPU
DIPQQFE 
H
MFNPO
[FTU

H
DIJWFT
DIPQQFE

H
TIBMMPU
DIPQQFE

H
MBLTB
MFBWFT
TMJDFE

H
TBMU
DBO
CF
SFQMBDFE
XJUI

H
CMBDL
QFQQFS
7JFUOBNFTF
DPSJBOEFS


NM
PMJWF
PJM

H
DBOEJFE
LVNRVBUT

H
JOTUBOU
ZFBTU

MFNPO

H
CSFBE
nPVS
4BMU

H
TPVSEPVHI
1FQQFS
0MJWF
PJM
For the garnish
.JDSPHSFFOT
For the goat cheese mixture

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
t

0ODF
UIF
TFBXFFE
JT
BU
SPPN
UFNQFSBUVSF

-FBWF
UP
DPPM NJY
XJUI
UIF
nPVS
TPVSEPVHI
ZFBTU
PMJWF
PJM

QFQQFS
BOE
TBMU
1MBDF
BMM
UIF
JOHSFEJFOUT
JO
B

t

.JY
UIF
RVJOPB
XJUI
UIF
TIBMMPU
DIJWFT
MBLTB
CBLJOH
QBO
BOE
MFBWF
UP
SJTF
BT
UIPVHI
ZPV

MFBWFT
BOE
DBOEJFE
LVNRVBUT
4FBTPO
XJUI
XFSF
NBLJOH
CSFBE
MFNPO
KVJDF
TBMU
QFQQFS
BOE
PMJWF
PJM
UP
UBTUF
t

8IFO
UIF
EPVHI
IBT
SJTFO
CBLF
BU

¡$
VOUJM

t

'PS
UIF
HPBU
DIFFTF
NJYUVSF
TPGUFO
UIF
HPBU
SFBEZ
DIFFTF
CZ
CFBUJOH
BOE
TUJSSJOH
XJUI
B
TQPPO

PS
TQBUVMB
UIFO
CFBU
JO
B
NJYFS
(FOUMZ
XIJTL
t

-FBWF
UP
DPPM
UP
SPPN
UFNQFSBUVSF
UIFO
GSFF[F

UIF
GSFTI
DSFBN
BOE
DPNCJOF
JU
XJUI
UIF
HPBU
UIF
CSFBE
DIFFTF
4FBTPO
UP
UBTUF
1MBDF
PO
B
USBZ
BOE

MFBWF
UP
SFTU
PWFSOJHIU
JO
UIF
SFGSJHFSBUPS t

0ODF
GSP[FO
DVU
UIF
CSFBE
JOUP
UIJO
TMJDFT
5IJT

DBO
CF
EPOF
XJUI
B
NFBU
TMJDFS
t

'PS
UIF
HMB[F
NJY
UIF
XJOF
HSBQFT
BOE
HMVDPTF

TZSVQ
BOE
DPPL
PWFS
MPX
IFBU
VOUJM
UIF
HSBQFT
t

3FCBLF
BU

¡$
VOUJM
UIF
CSFBE
JT
DSJTQZ
IBWF
CVSTU
PQFO
4USBJO
VOEFS
QSFTTVSF
UP

FYUSBDU
BMM
UIF
HSBQF
KVJDF
$PPL
UP
SFEVDF
UIF
t

'PS
QSFTFOUBUJPO
EFDPSBUF
UIF
CPUUPN
PG
UIF

MJRVJE
UP
B
HPPE
HMB[F
DPOTJTUFODZ QMBUF
XJUI
UIF
SFE
XJOF
HMB[F
1MBDF
UXP
HPBU

DIFFTF
RVFOFMMFT
BOE
UIF
RVJOPB
TBMBE
PO
UIF

t

'PS
UIF
XBLBNF
UVJMF
CPJM
UIF
XBUFS
BOE
BEE
UIF
QMBUF
(BSOJTI
XJUI

XBLBNF
TMJDFT
BOE
UIF

XBLBNF
MFNPO
[FTU
BOE
TIBMMPU
.JY
UPHFUIFS

NJDSPHSFFOT
4FSWF
JNNFEJBUFMZ

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
31
 1IPUP
DPVSUFTZ
PG
UIF
$IFG

32
Quinoa salad with red fruits
Chef Joan Roca (Spain)
Innovative
recipe
Serves: 4

Ingredients: Preparation:

H
RVJOPB t

$VU
BMM
UIF
WFHFUBCMFT
JOUP
WFSZ
TNBMM
DVCFT


DVQT

NM

XBUFS CSVOPJTF

4FU
BTJEF
4USBXCFSSJFT
t

$PPL
UIF
RVJOPB
GPS

NJOVUFT
JO
UIF
XBUFS

Cherries
$PPM
BOE
NJY
XJUI
UIF
DIPQQFE
WFHFUBCMFT
4FU

4NBMM
TUSBXCFSSJFT aside.
"DBDJB
nPXFST
5IZNF
nPXFST t

'PS
UIF
WJOBJHSFUUF
NJY
UIF
PJM
XJUI
UIF
MFNPO

1VSQMF
DPMPVSFE
nPXFST KVJDF
4FBTPO
XJUI
TBMU
BOE
QFQQFS

H
TQSJOH
POJPO
t

5P
TFSWF
ESFTT
UIF
RVJOPB
XJUI
UIF
MFNPO


H
SFE
QFQQFS
WJOBJHSFUUF
1MBDF
UIF
RVJOPB
PO
B
QMBUF
BEE
UIF


H
HSFFO
QFQQFS
TNBMM
TUSBXCFSSJFT
UIF
MBSHFS
TUSBXCFSSJFT
DVU

JO
IBMG
BOE
UIF
TMJDFE
DIFSSJFT
'JOBMMZ
EFDPSBUF

For the lemon vinaigrette UIF
TBMBE
XJUI
UIF
nPXFST

H
PMJWF
PJM

H
MFNPO
KVJDF


4BMU
1FQQFS

33
34
Quinoa salad with toasted cumin
and lemon vinaigrette
Chef Malika van Reenen (South Africa)
Innovative
recipe
Serves: 4

Ingredients: Preparation:

DVQT
RVJOPB t

8BTI
BOE
ESBJO
UIF
RVJOPB
#PJM
JO
XBUFS
PS

4 carrots WFHFUBCMF
TUPDL
UXP
QBSUT
MJRVJE
GPS
POF
QBSU


DIFSSZ
UPNBUPFT RVJOPB

DFMFSZ
TUBMLT
t

$PPL
GPS

UP

NJOVUFT
BEE
IFSCT
JG
ZPV

›
DVDVNCFS
XJTI

›
HSFFO
DIJMMJ

H
SPDLFU t

4USBJO
UIF
RVJOPB
BOE
MFU
DPPM
4FU
BTJEF

IBOEGVM
DPSJBOEFS
DJMBOUSP


H
GFUB
DIFFTF t

(SBUF
UIF
DBSSPUT
IBMWF
UIF
DIFSSZ
UPNBUPFT

DIPQ
UIF
DPSJBOEFS
BOE
DIJMMJ
TMJDF
UIF
DFMFSZ

BOE
TFFE
BOE
TMJDF
UIF
DVDVNCFS
For the vinaigrette
1 tsp cumin seeds t

5PBTU
UIF
DVNJO
TFFET
VOUJM
ZPV
TNFMM
UIF


NM
MFNPO
KVJDF BSPNB


NM
IPOFZ

NM
PMJWF
PJM t

'PS
UIF
WJOBJHSFUUF
MJHIUMZ
DSVTI
UIF
UPBTUFE

DVNJO
JO
B
NPSUBS
BOE
UIFO
NJY
XJUI
UIF
MFNPO

4BMU

KVJDF
IPOFZ
BOE
PMJWF
PJM
1FQQFS
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 t

$PPL
UIF
RVJOPB
JO
UXP
DVQT
PG
XBUFS

IBOEGVMT
TFBXFFE

DBOT

H

UVOB t

$IPQ
UIF
TFBXFFE
TQSJOH
POJPOT
BOE
UPNBUPFT
2 tomatoes, chopped
t

3JOTF
UIF
DPPLFE
RVJOPB
JO
B
TUSBJOFS
BOE
QMBDF


TQSJOH
POJPOT JO
B
CPXM
XJUI
UIF
UVOB
4IBWFE
HJOHFS
UP
UBTUF
8JOF
WJOFHBS
UP
UBTUF t

"EE
UIF
TIBWFE
HJOHFS
XJOF
WJOFHBS
MFNPO

-FNPO
KVJDF
UP
UBTUF KVJDF
BOE
TBMU
UP
UBTUF
4BMU
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 t

8BTI
BOE
DPPL
UIF
RVJOPB
›
LH
NFBU
1 carrot t

*O
B
QBO
IFBU
UIF
HBSMJD
DIPQQFE
WFHFUBCMFT
UP

2 onions taste and minced meat.
1 tomato
t

"EE
UIF
SFE
DIJMMJ
TFBTPO
XJUI
TBMU
BOE
QFQQFS


QPUBUPFT
DIPQQFE
BOE
DPPLFE UP
UBTUF
BOE
MFBWF
UP
DPPL

HBSMJD
DMPWF


UCTQ
SFE
DIJMMJ t

0ODF
FWFSZUIJOH
JT
DPPLFE
NJY
JO
UIF
RVJOPB

4BMU and potatoes.
1FQQFS
0JM 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
Source: Comunidad Laguna San Martín (Ecuador)
Traditional
recipe
Serves: 5

Ingredients: Preparation:
›
DVQ
RVJOPB

H
t

#PJM
UIF
RVJOPB
XJUIPVU
TBMU
JO
BMSFBEZ
CPJMJOH


H
QPSL water for 30 minutes.

NFEJVN
QPUBUPFT

H

t

$PPL
UIF
QPSL
DVU
JOUP
TNBMM
QJFDFT
UPHFUIFS


TNBMM
POJPO

H

XJUI
UIF
TBMU
BOE
UIF
mOFMZ
DIPQQFE
POJPO
BOE


UCTQ
QFBOVU
UPBTUFE
BOE
HSPVOE

H

HBSMJD

HBSMJD
DMPWFT

H


UTQ
DPMPVSFE
MBSE

H
t

"EE
UIF
DPMPVSFE
MBSE
BOE
DPPL
GPS

NJOVUFT

UTQ
DPSJBOEFS

H


DVQ
NJML

H
t

"EE
UIF
RVJOPB

DVQT
XBUFS

H

t

"EE
UIF
QFFMFE
BOE
TMJDFE
QPUBUPFT
BOE
CPJM
GPS

4BMU

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 t

8BTI
BOE
DPPL
UIF
RVJOPB
›
DVQ
USJDPMPVS
RVJOPB

TNBMM
POJPO
mOFMZ
DIPQQFE t

*O
B
OPOTUJDL
QBO
NFMU
UIF
CVUUFS
BOE
CSPXO

UIF
POJPO
PWFS
IJHI
IFBU
-PXFS
UIF
IFBU
BOE


UCTQ
CVUUFS
DPOUJOVF
UP
DPPL
VOUJM
UIF
POJPO
JT
DBSBNFM


DVQ
UPNBUP
QFFMFE
TFFEFE
BOE
EJDFE


CSPXO
BOE
UFOEFS
FOPVHI
UP
DPNF
BQBSU
'SFTI
CBTJM
MFBWFT

4BMU t

"EE
UIF
QFFMFE
TFFEFE
BOE
EJDFE
UPNBUP
BOE

1FQQFS 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
t

#PJM
UIF
RVJOPB
GPS

NJOVUFT

H
CFFG

NFEJVN
DBSSPU

H
t

$PPL
UIF
EJDFE
CFFG
BOE
UIF
mOFMZ
DIPQQFE

›
DVQ
GSFTI
QFBT

H

POJPO
BOE
HBSMJD
XJUI
UIF
PJM
PS
DPMPVSFE
MBSE

-FBWF
UP
DPPL
GPS

NJOVUFT

NFEJVN
QPUBUPFT

H

1 medium onion t

"EE
UIF
EJDFE
DBSSPU
BOE
UIF
QFBT
$PPL
GPS



HBSMJD
DMPWF more minutes.

UTQ
DPSJBOEFS
DJMBOUSP


UCTQ
PJM
PS
DPMPVSFE
MBSE

H
t

"EE
UIF
QPUBUPFT
DIPQQFE
JOUP
NFEJVNTJ[F

4BMU
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 t


4BVUÏ
UIF
mOFMZ
EJDFE
POJPO
JO
B
MJUUMF
WFHFUBCMF


MBNC
QJFDFT PJM
XJUI
PSFHBOP
TBMU
BOE
QFQQFS

LH
JNJMMB
QPUBUPFT
ž
XIJUF
DIV×P
UVOUB

t

"EE
UIF
QJFDFT
PG
MBNC
$PPL
VOUJM
UIF
NFBU

GSFF[FESJFE
QPUBUP
SFMFBTFT
JUT
KVJDFT
UIFO
BEE

DVQT
PG
XBUFS


H
DIJDLQFB /FYU
BEE
UIF
DIJDLQFB
DBCCBHF
BOE
DFMFSZ

DBCCBHF
MFBWFT
t

4FQBSBUFMZ
JO
B
QSFTTVSF
DPPLFS
QBSCPJM
UIF


DPSO
DPCT
TMJDFE
RVJOPB
JO
UXP
DVQT
PG
DPME
XBUFS
XJUIPVU
TBMU
GPS


POJPO
GPS
TFBTPOJOH
15 minutes.
$FMFSZ
BOE
POJPO
UP
UBTUF
4BMU
t

0ODF
UIF
MBNC
JT
DPPLFE
BEE
UIF
QBSCPJMFE

0SFHBOP
RVJOPB
BOE
CSJOH
UP
UIF
CPJM
UP
SFMFBTF
JUT

1FQQFS
XIJUFOFTT
BOE
nBWPVS



0JM
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
Source: Wiñay Warmi Association
recipe
“El camino de la quinua” cookbook, published by the Manuela Ramos Movement (Peru)
Serves: 5

Ingredients: Preparation:

DVQ
RVJOPB t

'SZ
UIF
mTI
JO
B
MJUUMF
PJM
BOE
TFBM
FBDI
QJFDF
PO


QJFDFT
GSJFE
mTI CPUI
TJEFT

UCTQ
GSFTI
DIFFTF


DVQ
NJML t

8BTI
BOE
DPPL
UIF
RVJOPB
JO
XBUFS
1 medium onion
t

'SZ
UIF
DSVTIFE
HBSMJD
XJUI
UIF
DVNJO
QFQQFS


MBSHF
DPSO
DPCT POJPO
BOE
DFMFSZ
"EE
UP
UIF
DPPLFE
RVJOPB

MBSHF
QPUBUPFT

DVQ
HSFFO
CFBOT t

"EE
UIF
TRVBTI
HSFFO
CFBOT
TMJDFE
DPSO


DVQ
TRVBTI
DIPQQFE DPCT
BOE
QPUBUPFT
DVU
JOUP
TUSJQT


DFMFSZ
TUBMLT
t

8IFO
FWFSZUIJOH
JT
DPPLFE
BEE
UIF
DIFFTF
(BSMJD
Cumin
t

8IFO
TFSWJOH
UIF
TUFX
BEE
UIF
NJML
BOE
mTI
1FQQFS
Coriander

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 t

8BTI
UIF
RVJOPB
2 onions
t

*O
B
QPU
QSFGFSBCMZ
FBSUIFOXBSF

HFOUMZ
IFBU


MFFL
UIF
DIPQQFE
POJPOT
BOE
MFFL
JO

UBCMFTQPPOT


NM
IPU
WFHFUBCMF
TUPDL
PG
PMJWF
PJM
VOUJM
MJHIUMZ
CSPXOFE

H
QVNQLJO
HSBUFE

UCTQ
TFTBNF
TFFET
t

4UJS
JO
UIF
RVJOPB
BOE
IPU
WFHFUBCMF
TUPDL
$PPL


UCTQ
TVOnPXFS
TFFET VODPWFSFE
BU
MPX
CPJM
GPS

NJOVUFT

UCTQ
nBY
TFFET
'SFTI
QBSTMFZ t

4UJS
JO
UIF
HSBUFE
QVNQLJO
UIF
TFFET
BOE

UIF
TBMU
BOE
QFQQFS
.JY
BOE
UVSO
PGG
UIF
IFBU


UCTQ
PMJWF
PJM

$PWFS
BOE
MFU
TUBOE
VOUJM
DPNQMFUFMZ
DPPM
4BMU
(SPVOE
CMBDL
QFQQFS t

"EE
DIPQQFE
QBSTMFZ
BOE
MFBWF
JO
UIF

SFGSJHFSBUPS
GPS

IPVST

To accompany the burger t

3FNPWF
NJY
XFMM
BOE
TIBQF
UIF
CVSHFS
QBUUJFT

2 round tomatoes XJUI
UIF
QBMNT
PG
ZPVS
IBOET
XIJDI
ZPV
IBWF


H
NP[[BSFMMB
DIFFTF QSFWJPVTMZ
NPJTUFOFE
XJUI
DPME
XBUFS
'SFTI
CBTJM
0MJWF
PJM t

#SPXO
UIF
CVSHFST
PO
CPUI
TJEFT
JO
B
GSZJOH
QBO

4BMU XJUI
B
GFX
ESPQT
PG
PMJWF
PJM
(SPVOE
CMBDL
QFQQFS
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
Source: Promotion of Andean Development RURANDES
recipe
“El camino de la quinua” cookbook, published by the Manuela Ramos Movement (Peru)
Serves: 5

Ingredients: Preparation:
›
LH
XBTIFE
RVJOPB t

8BTI
UIF
RVJOPB
BOE
DPPL
JO
XBUFS
UPHFUIFS


CVODIFT
TQSJOH
POJPO XJUI
UIF
mOFMZ
DIPQQFE
WFHFUBCMFT
3 carrots
t

4FQBSBUFMZ
QSFQBSF
UIF
TFBTPOJOH
XJUI
UIF


HBSMJD
DMPWFT
DIPQQFE
POJPO
BOE
UIF
TQMJU
HBSMJD
DMPWFT



UCTQ
PJM
4BMU
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)
Serves: 4
Innovative
recipe

Ingredients: Preparation:

DVQT
RVJOPB t
$VU
UIF
UPNBUPFT
JO
IBMG
TFFE
BOE
EJDF


DVQT
mTI
TUPDL
NBEF
GSPN
mTI
CPOFT
BOE
CSVOPJTF

IFBET

t

$VU
UIF
QFQQFS
TFFE
BOE
DVU
JOUP
TUSJQT

›
LJMP
BTTPSUFE
TFBGPPE
KVMJFOOF

›
DIJDLFO
CSFBTU
EJDFE
1 red pepper t

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


2 tomatoes NJOVUFT
3FNPWF
UIF
TLJO
BOE
TMJDF
JOUP
EJTDT

HBSMJD
DMPWFT
1 cup peas t

$IPQ
UIF
HBSMJD
DMPWFT

DVQT
CSPBE
CFBOT
t
)FBU
UIF
PMJWF
PJM
JO
B
QBFMMB
EJTI
BEE
UIF


DVQ
HSFFO
CFBOT
DIPSJ[P
BOE
HFOUMZ
GSZ
GPS
B
GFX
NJOVUFT
"EE

›
CPUUMF
XIJUF
XJOF UIF
QFQQFS
BOE
HBSMJD
4UJS
BOE
MFBWF
UP
DPPL
GPS


UCTQ
QBSTMFZ
DIPQQFE a few minutes.

UCTQ
NJOU
DIPQQFE

UCTQ
XIJUF
QFQQFS
HSPVOE t

"EE
UIF
CFBOT
QFBT
BOE
HSFFO
CFBOT
4UJS
UIF


UCTQ
QPXEFSFE
TBGGSPO XIPMF
NJYUVSF
BOE
BEE
UIF
DIPQQFE
UPNBUPFT

UCTQ
HSPVOE
"SFRVJQB
SFE
QFQQFS
QPE
t
"EE
UIF
RVJOPB
UIFO
UIF
mTI
TUPDL
UP
UIF
QBFMMB
ž
DVQ
PMJWF
PJM

4QBOJTI
DIPSJ[PT 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
Chef Flavio Solorzano (Peru)
Innovative
vanguardia
recipe
Serves: 4

Ingredients: Preparation:

UCTQ
WFHFUBCMF
PJM

NM
t

5P
NBLF
UIF
TUPDL
CPJM
UIF
CPOFT
XIJUF
POJPO

HJOHFS
QFFMFE
HBSMJD
DMPWFT
BOE
DBSSPU
JO

MJUSFT


H
EJDFE
HBSMJD
of water for 1 hour.

UCTQ
NJSBTPM
DIJMMJ
QBTUF

UCTQ
ZFMMPX
DIJMMJ
QBTUF t

4USBJO
UIF
SFTVMUJOH
TUPDL
BCPVU

MJUSF


UTQ
CMBDL
QFQQFS
t

.FBOXIJMF
SJOTF
BOE
ESBJO
UIF
RVJOPB

1 tsp cumin
1 tsp turmeric t

(SBUF
UIF
DBTTBWB
XJUI
UIF
DPBSTF
TJEF
PG
B
CPY


H
RVJOPB HSBUFS

H
DBTTBWB
DPBSTFMZ
HSBUFE t

$SVTI
UIF
NPDIFSP
DIJMMJ
XJUI
B
LOJGF
CMBEF


UTQ
TBMU PS
QFTUMF
%P
UIJT
POMZ
PODF
UP
LFFQ
UIF
DIJMMJ


MFNPOT intact.

H
SFE
POJPO
UIJDL
KVMJFOOF
t

4RVFF[F
UIF
MFNPOT

NPDIFSP
DIJMMJFT
t

*O
UIF
PJM
HFOUMZ
GSZ
UIF
HBSMJD
UIF
NJSBTPM
BOE

For the stock ZFMMPX
DIJMMJ
QBTUFT
BOE
UIF
TQJDFT
QFQQFS


LH
DIJDLFO
CPOFT DVNJO
BOE
UVSNFSJD

GPS

NJOVUFT

H
HJOHFS
TMJDFE
t

"EE
UIF
DIJDLFO
TUPDL
ZPV
QSFQBSFE
CFGPSF
½ white onion

HBSMJD
DMPWFT
QFFMFE t

"EE
UIF
RVJOPB
BOE
CFHJO
UP
DPPL
XJUI
UIF
QPU

DPWFSFE
¼ carrot
›
DVQT
XBUFS

MU
t

"GUFS

NJOVUFT
BEE
UIF
DBTTBWB

For the garnish t

"GUFS

NJOVUFT
TBVUÏ
UIF
SFE
POJPO
BOE

BEE
UP
UIF
RVJOPB
XJUI
UIF
QSFWJPVTMZ
DSVTIFE


UCTQ
BOOBUUP
PJM

NPDIFSP
DIJMMJFT

H
DIJDLFO
CSFBTU
TISFEEFE

H
TQSJOH
POJPO t

"EE
UIF
MFNPO
KVJDF

H
DPSJBOEFS
DJMBOUSP

TUFNT
BOE
t

$POUJOVF
DPPLJOH
GPS

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

Ingredients: Preparation:
2 onions t

8BTI
BOE
CPJM
UIF
RVJOPB
1 pepper
3
DVQ
RVJOPB
t

$IPQ
UIF
POJPO
BOE
EJDF
UIF
QFQQFS

H
HPBU
DIFFTF


t

$PPL
UIF
POJPO
BOE
UIF
QFQQFS

FHHT
Turmeric or saffron
t

0ODF
DPPLFE
BEE
UIF
TBGGSPO
PS
UVSNFSJD
BOE

$IJWFT
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)
Serves: 4
Innovative
recipe

Ingredients: Preparation:
1 red pepper t

%JDF
CSVOPJTF

UIF
QFQQFST
BOE
POJPO
(FOUMZ

GSZ
GPS
B
GFX
NJOVUFT

ZFMMPX
QFQQFS

QFBSM
POJPO
t

"EE
UIF
CBZ
MFBG
QBQSJLB
BOE
UPNBUP
QBTUF

4BMU
BOE
QFQQFS
UP
UBTUF

4FU
BTJEF

CBZ
MFBG
3 tsp tomato paste t

$PPL
UIF
RVJOPB
JO
UIF
DIJDLFO
TUPDL
VOUJM

›
UTQ
4QBOJTI
QBQSJLB UFOEFS
UIFO
DPNCJOF
XJUI
UIF
GSJFE
QFQQFST

and onion.

DVQ
RVJOPB


DVQT
MJHIU
DIJDLFO
TUPDL t

$MFBO
UIF
NVTISPPNT
BOE
mMM
UIF
DBQT
XJUI
UIF

W
H
GSFTI
NVTISPPNT BCPWF
NJYUVSF
0MJWF
PJM
t

1MBDF
JO
UIF
PWFO
GPS

NJOVUFT
%SJFE
IFSCT
4BMU t

4FSWF
XJUI
PMJWF
PJM
BOE
IFSCT
SPTFNBSZ
UIZNF

DVSMZ
QBSTMFZ
BOE
NBSKPSBN

1FQQFS

63
64
Quinoa stew
Traditional
Fuente: Teresa Berta Cardozo, of the indigenous
recipe
community of Ayllu Mama Kolla (Argentina)
Recipe gathered with help from Magda Choque Vilca

Ingredients: Preparation:
1
DVQT
RVJOPB t

8BTI
BOE
DPPL
UIF
RVJOPB
JO
XBUFS
2 onions
1 red pepper t

'JOFMZ
EJDF
UIF
POJPOT
BOE
SFE
QFQQFS
1FFM
BOE

dice the tomato.

H
ESJFE
NFBU
DIBSRVJ

1 tomato
t
*O
B
IPU
QBO
QPVS
UIF
PJM
BOE
XIFO
IPU
BEE
UIF


DVQT
WFHFUBCMF
TUPDL

onion and red pepper.
1BQSJLB
1BSTMFZ
DIPQQFE
t

"EE
TBMU
BOE
HFOUMZ
GSZ
/FVUSBM
PJM
4BMU t

"EE
UIF
UPNBUP
BOE
UIF
SFNBJOJOH
DPOEJNFOUT
1FQQFS
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)
Serves: 4
Innovative
recipe

Ingredients: Preparation:

MFNPO t

4PBL
UIF
RVJOPB
GSPN
B
QSFWJPVT
EBZ
XJUI
UIF

KVJDF
PG
B
MFNPO

1 onion

HSFFO
DIJMMJ t

8BTI
UIF
RVJOPB

PS

UJNFT
CFGPSF
DPPLJOH

DVQ
RVJOPB

t

$IPQ
UIF
POJPO
BOE
UPNBUPFT
(SJOE
UIF
DIJMMJ
2 tomatoes
›
UCTQ
HBSMJD
DSVTIFE t

1SFQBSF
B
TFBTPOJOH
XJUI
UIF
POJPO
UPNBUP
BOE

DIJMMJ
BOE
BEE
TBMU
QFQQFS
BOE
HBSMJD

UCTQ
DIFFTF
HSBUFE

UCTQ
SBJTJOT t

*O
B
TFQBSBUF
CPXM
QMBDF
UIF
RVJOPB
HSBUFE


UTQ
QBSTMFZ
DIPQQFE DIFFTF
QBSTMFZ
PSFHBOP
SBJTJOT
BOE
HSPVOE

CFFG
,OFBE
UP
NJY
XFMM
BOE
GPSN
NFBUCBMMT

UTQ
PSFHBOP

UCTQ
SPTFNBSZ t

1PVS
UIF
CFFG
TUPDL
JOUP
B
QBO
BEE
UIF


UCTQ
HSPVOE
CFFG TFBTPOJOH
BOE
CSJOH
UP
NFEJVN
IFBU

DVQ
CFFG
TUPDL t

8IFO
UIF
TUPDL
JT
CPJMJOH
DBSFGVMMZ
BEE
UIF


SBDBDIBT
XIJUF
PS
1FSVWJBO
DBSSPU
NFBUCBMMT
POF
CFTJEF
UIF
PUIFS

Butter
t

-PXFS
UIF
IFBU
BOE
DPPL
VOUJM
SFBEZ
&WBQPSBUFE
NJML
4BMU
t

"DDPNQBOZ
XJUI
SBDBDIB
QVSFF
1FQQFS
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 t

1SFWJPVTMZ
DPPL
UIF
RVJOPB
JO

DVQT
PG
CPJMJOH


DVQT
MFOUJMT water.
1 onion
t

3FEVDF
UIF
UFNQFSBUVSF
BOE
DPPL
PO
MPX
IFBU

2 carrots
GPS
BCPVU

NJOVUFT
PS
VOUJM
UIF
XBUFS
IBT

0JM
FWBQPSBUFE
BOE
UIF
RVJOPB
JT
UFOEFS
(BSMJD
TBMU
BOE
QFQQFS
UP
UBTUF
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


UCTQ
POJPO
DIPQQFE
For the fish 1 ½ cup tomato, diced
2 cans sardines 
UCTQ
UPNBUP
QBTUF

FHHT
›
DVQ
LJEOFZ
CFBOT
DPPLFE


DVQ
GSFTI
NJML 1 carrot, diced

DVQ
RVJOPB
nPVS

DFMFSZ
TUBML
DIPQQFE



MJUSF
DPPLJOH
PJM 
HSFFO
QFQQFS
DIPQQFE


4BMU 
TDPUDI
CPOOFU
QFQQFS
DIPQQFE
1FQQFS 
UCTQ
DPPLJOH
PJM

UCTQ
GSFTI
DPSJBOEFS
DJMBOUSP


½ tsp cumin seeds
For the quinoa 4 tsp turmeric

DVQ
RVJOPB






UCTQ
DBZFOOF
QFQQFS



UCTQ
POJPO
DIPQQFE 
UTQ
HSPVOE
DJOOBNPO

DVQ
WFHFUBCMFT
TBVUÏFE
JO
XPL 
UTQ
NBTBMB




UCTQ
PJM 2 tsp cumin powder

For the garnish

.JDSPHSFFOT

71
Preparation:
t
#FHJO
CZ
DPPLJOH
UIF
RVJOPB
JO

DVQT
PG
XBUFS
t
)FBU

MJUSF
PG
PJM
BOE
EFFQGSZ
UIF
mTI
VOUJM

BOE
B
QJODI
PG
TBMU
VOUJM
UFOEFS
8IFO
DPPLFE
HPMEFO
CSPXO
%SZ
PGG
UIF
PJM
XJUI
B
QBQFS

QMBDF
JO
B
DMFBO
CPXM
BOE
TFU
BTJEF UPXFM

t
5P
QSFQBSF
UIF
TBSEJOFT
CFHJO
CZ
NJYJOH

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

FHHT
UIF
NJML
BOE
B
QJODI
PG
TBMU DIBLBMBLB

(BSOJTI
XJUI
NJDSPHSFFOT

t
1MBDF
RVJOPB
nPVS
PO
B
EJTI
TFBTPOFE
XJUI
t
'PS
B
WFHFUBSJBO
WFSTJPO
PG
UIJT
EJTI
FMJNJOBUF

TBMU
BOE
QFQQFS
%VTU
UIF
mTI
XJUI
UIF
nPVS
UIF
TBSEJOFT
BEE
UIF
RVJOPB
UP
UIF
DIBLBMBLB

EJQ
JO
UIF
CFBUFO
FHH
BOE
mOJTI
CZ
DPBUJOH
XJUIPVU
UIF
mTI
MJRVJE
BOE
TFSWF
UPQQFE
XJUI

XJUI
nPVS
1MBDF
PO
B
DMFBO
EJTI
BOE
LFFQ
JO
NJDSPHSFFOT
UIF
SFGSJHFSBUPS

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)
Serves: 4
Innovative
recipe

Ingredients: Preparation:

CBOBOB
MFBWFT
GPS
XSBQQJOH
t

4PBL
UIF
RVJOPB
GPS
B
GFX
IPVST
BOE
SJOTF
PS
MPUVT
MFBWFT
t

)FBU
B
QBO
BEE
UIF
RVJOPB
BOE
TMPXMZ
QPVS


CBNCPP
TLFXFST 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



t

'PS
UIF
QBTUF
DSVTI
UIF
HBSMJD
DIJMMJFT
BOE

mOFMZ
DIPQQFE
MFNPOHSBTT
JO
B
NPSUBS
VOUJM
ZPV


5IBJ
DIJMMJFT IBWF
B
QBTUF

TUFNT
MFNPOHSBTT

t

*O
B
CPXM
NJY

UBCMFTQPPOT
PG
UIF
QBTUF
XJUI

For the meat mixture UIF
NJODFE
QPSL
TPZ
TBVDF
BOE
NVTISPPNT

QSFWJPVTMZ
UPSO
JOUP
QJFDFT
CZ
IBOE

'PS
B
MFTT


DVQT
NJODFE
QPSL


TQJDZ
EJTI
SFEVDF
UIF
BNPVOU
PG
QBTUF

UCTQ
TPZ
TBVDF




t
1MBDF
UXP
CBOBOB
MFBWFT
POF
PO
UPQ
PG
UIF
PUIFS


DVQ
PZTUFS
NVTISPPNT
UP
XSBQ
UIF
JOHSFEJFOUT

DVQT
CMBDL
RVJOPB

PS
PUIFS
BWBJMBCMF
DPMPVS
t
'PS
FBDI
QPSUJPO
QMBDF
GPVS
PS
mWF
TMJDFT
PG

DIJMMJ
JO
UIF
DFOUSF
PG
UIF
CBOBOB
MFBWFT
BOE

5 cups water UXP
FHH
IBMWFT
GBDF
EPXO

4QSJOLMF
XJUI
5IBJ

›
DVQ
MJHIU
EBJSZ
DSFBN CBTJM
MFBG
BOE
DPWFS
XJUI
›
DVQ
PG
UIF
NJODFE


UCTQ
CVUUFS QPSL
NJYUVSF
t
"EE
–
DVQ
PG
DPPLFE
RVJOPB
POUP
UIF
NJODFE

QPSL
NJYUVSF
For the garnish

CPJMFE
FHHT t
8SBQ
FWFSZUIJOH
XJUI
UIF
CBOBOB
MFBWFT
BOE

TFDVSF
XJUI
CBNCPP
TLFXFST
›
DVQ
MPOH
GSFTI
DIJMMJFT

SFE
ZFMMPX
BOE
HSFFO
t
(SJMM
UIF
CBOBOB
MFBG
XSBQT
BU
MPX
IFBU
VOUJM
UIF

QPSL
JT
DPPLFE
:PV
DBO
BMTP
TUFBN
›
DVQ
5IBJ
CBTJM
MFBG
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 chicken satay


H
DIJDLFO
CSFBTU
For the stir fried quinoa 
UCTQ
DVSSZ
QPXEFS
›
DVQ
XIJUF
RVJOPB

UCTQ
MJHIU
DPDPOVU
NJML
›
DVQT
DIJDLFO
TUPDL





UCTQ
TVHBS

UCTQ
POJPO
mOFMZ
DIPQQFE


UCTQ
mTI
TBVDF

UCTQ
DBSSPU
EJDFE

UCTQ
DVDVNCFS
EJDFE
For the peanut sauce

UCTQ
CVUUFS

UCTQ
HSPVOE
QFBOVUT


UCTQ
DPSJBOEFS
MFBG
DJMBOUSP


UCTQ
SFE
DVSSZ
QBTUF
,PTIFS
TBMU

UCTQ
WFHFUBCMF
PJM

UCTQ
mTI
TBVDF

UCTQ
QBMN
TVHBS

UCTQ
MJHIU
DPDPOVU
NJML

77
Preparation:
t
3JOTF
UIF
RVJOPB t

(SJMM
VOUJM
XFMM
EPOF
NBLJOH
TVSF
UIF
DIJDLFO

JT
LFQU
KVJDZ
BOE
NPJTU
PO
UIF
JOTJEF
t
*O
B
IFBWZCPUUPNFE
TBVDFQBO
NFMU
UIF

CVUUFS
PWFS
MPX
IFBU t

5P
QSFQBSF
UIF
QFBOVU
TBVDF
IFBU
UIF

WFHFUBCMF
PJM
PO
MPX
IFBU
JO
B
IFBWZCPUUPNFE

t

"EE
UIF
mOFMZ
DIPQQFE
POJPO
BOE
UIF
EJDFE
saucepan.
DBSSPU
BOE
DVDVNCFS
$PPL
GPS
B
GFX
NJOVUFT

PS
VOUJM
UIF
POJPO
JT
USBOTMVDFOU t

"EE
UIF
DVSSZ
QBTUF
BOE
TUJS
GPS
POF
NJOVUF

t

"EE
UIF
DIJDLFO
TUPDL
TBMU
UP
UBTUF
BOE
CSJOH
t

"EE
UIF
HSPVOE
QFBOVUT
BOE
DPDPOVU
NJML

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

TVSSPVOEFE
CZ
UIF
DIJDLFO
TLFXFST

t

5IF
UJOZ
AUBJMT
PG
UIF
RVJOPB
TFFET
XJMM
VODPJM

XIFO
UIF
RVJOPB
JT
GVMMZ
DPPLFE
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
4QSJOLMF
XJUI
GSFTI
DPSJBOEFS
BOE
TFSWF
XJUI

the peanut sauce.

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
79
80
Pan fried rawas fillets with quinoa
upma and kairi curry sauce
Chef Rahul Akerkar (India)
Innovative
recipe Serves: 4

Ingredients: For the quinoa upma


H
RVJOPB
SFE
XIJUF
BOE
CMBDL

For the kairi curry 
NM
WFHFUBCMF
TUPDL


H
HSFFO
NBOHP 
H
POJPO
DIPQQFE


H
CBTNBUJ
SJDF 
H
HSFFO
DIJMMJ
DIPQQFE

H
KBHHFSZ
PUIFSXJTF
QBOFMB
PS
DBOF
TVHBS
›
UTQ
CMBDL
NVTUBSE
TFFET
1 tsp turmeric powder ½ tsp turmeric powder
›
UTQ
GFOVHSFFL
TFFET 
H
BMNPOET
›
UTQ
CMBDL
NVTUBSE
TFFET 
H
DBTIFX
OVUT

DVSSZ
MFBWFT 
H
SBJTJOT

NM
MJHIU
DPDPOVU
NJML 
H
QBSTMFZ
DIPQQFE

NM
WFHFUBCMF
TUPDL 
H
DIJWFT
DIPQQFE

NM
TVOnPXFS
PS
HSPVOEOVU
PJM 
DVSSZ
MFBWFT
4BMU 
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
"EE
UIF
TPGUFOFE
RVJOPB
UP
UIF
QBO
BOE

t
4UBSU
CZ
QSFQBSJOH
UIF
LBJSJ
DVSSZ
1FFM
UIF
DPNCJOF
XFMM
XJUI
UIF
TBVUÏFE
TQJDF
NJYUVSF

NBOHP
TFQBSBUF
UIF
nFTI
GSPN
UIF
TFFE
BOE
4FBTPO
XJUI
TBMU
QFQQFS
BOE
MFNPO
KVJDF
BOE

DVU
JOUP
MBSHF
DVCFT
#PJM
UIFTF
JO

NM
PG
TQSJOLMF
XJUI
DIPQQFE
QBSTMFZ
BOE
DIJWFT
4FU

WFHFUBCMF
TUPDL
BOE
IBMG
UIF
UVSNFSJD
QPXEFS
aside.
VOUJM
UFOEFS
t
#FGPSF
TFSWJOH
DVU
UIF
mTI
JOUP

mMMFUT
PG

t

%SBJO
UIF
XBUFS
BOE
CMFOE
UIF
NBOHP
JOUP
B BQQSPYJNBUFMZ

H
FBDI
XJUI
TLJO
4FBTPO

smooth paste with a food processor. UIF
mMMFUT
XJUI
UIF
MFNPO
KVJDF
BOE
TBMU
BOE

CSPXO
UIFN
JO
B
QBO
XJUI
DMBSJmFE
CVUUFS
TLJO

t

%SZ
GSZ
OP
PJM

UIF
SJDF
JO
B
QBO
PO
IJHI
IFBU
TJEF
EPXO
VOUJM
UIF
mTI
JT
EPOF
BOE
UIF
TLJO

VOUJM
JU
CFHJOT
UP
CSPXO
3FNPWF
JNNFEJBUFMZ
JT
DSJTQZ
3FNPWF
GSPN
UIF
QBO
BOE
HFOUMZ

BOE
HSJOE
JOUP
B
mOF
QPXEFS SFNPWF
FYDFTT
CVUUFS
XJUI
B
QBQFS
UPXFM

t
*O
B
IFBWZCPUUPNFE
TBVDFQBO
IFBU
UIF
PJM
t
4FSWF
UIF
mTI
XJUI
UIF
RVJOPB
VQNB
BOE
LBJSJ

PO
IJHI
IFBU
BOE
UFNQFS
UIF
GFOVHSFFL
BOE
DVSSZ
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

Tip:
UIF
QVSÏF
TUBSUT
UP
CVCCMF
"U
UIBU
QSFDJTF
5P
NBLF
DMBSJmFE
CVUUFS
QMBDF

NPNFOU
BEE
UIF
SFNBJOJOH
WFHFUBCMF
TUPDL
UIF
CVUUFS
JO
B
QBO
PWFS
NFEJVN


NM

BOE
UIF
DPDPOVU
NJML
BOE
TJNNFS
IFBU
"WPJE
QSFIFBUJOH
UIF
QBO

PO
MPX
IFBU
GPS
B
TIPSU
XIJMF
.BLF
TVSF
UIF
BOE
MFBWF
JU
VODPWFSFE

8IFO

IFBU
JT
MPX
UP
QSFWFOU
UIF
DPDPOVU
NJML
GSPN
ZPV
TFF
B
TPMJE
GSPUIZ
XIJUF
MBZFS

ADVSEMJOH GPSNJOH
PO
UIF
TVSGBDF
SFNPWF

GSPN
UIF
IFBU

4LJN
PGG
UIF
XIJUF

t
"EE
UIF
SJDF
nPVS
UP
UIF
NJYUVSF
BOE
HFOUMZ

TJNNFS
VOUJM
UIF
TBVDF
TUBSUT
UP
UIJDLFO
MBZFS
BOE
TUSBJO
UIF
MJRVJE
UISPVHI

4FBTPO
XJUI
TBMU B
DIFFTFDMPUI
mMUFS
-FU
DPPM
BOE

TUPSF
JO
UIF
SFGSJHFSBUPS
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 About this dish:
'PS
UIJT
SFDJQF
UIF
DIFG
VTFE

t
$POUJOVF
CZ
QSFQBSJOH
UIF
RVJOPB
VQNB
1PVS
RVJOPB
JOTUFBE
PG
TFNPMJOB

UIF
WFHFUBCMF
TUPDL
JOUP
B
QBO
BOE
CSJOH
UP
XIJDI
JT
OPSNBMMZ
VTFE
UP
NBLF

UIF
CPJM
3FNPWF
GSPN
UIF
IFBU
BOE
BEE
UIF

VQNB
B
USBEJUJPOBM
CSFBLGBTU
EJTI

RVJOPB
$PWFS
UIF
QBO
XJUI
USBOTQBSFOU
QMBTUJD

mMN
BOE
MFBWF
GPS

NJOVUFT
VOUJM
UIF
JO
4PVUI
*OEJB
6QNB
JT
DPPLFE

RVJOPB
TPGUFOT BT
B
UIJDL
QPSSJEHF
DPOUBJOJOH

SPBTUFE
TFNPMJOB
BOE
WBSJPVT

t
)FBU
UIF
PJM
JO
B
QBO
PO
IJHI
IFBU
BOE
BEE
UIF
DPOEJNFOUT
BOE
WFHFUBCMFT
5IF

CMBDL
NVTUBSE
TFFET
0ODF
UIF
TFFET
TUBSU
UP
LBJSJ
HSFFO
NBOHP

DVSSZ
TBVDF

pop, add the turmeric powder, chopped onion, JT
BO
BEBQUBUJPO
PG
B
EJTUJODUMZ

DIJMMJ
SBJTJOT
DBTIFX
OVUT
BMNPOET
BOE
DVSSZ
CJUUFSTXFFU
DVSSZ
UIBU
JT
NBEF

MFBWFT
BOE
TBVUÏ
PO
MPX
IFBU
VOUJM
UIF
POJPOT
XJUI
KBHHFSZ
HSFFO
NBOHP
BOE

CFDPNF
USBOTMVDFOU
BOE
UIF
DBTIFX
OVUT
B
DPDPOVU
NJML
MJUUMF
CSPXO

82
83
84
Quinoa tabbouleh with chicken breast
Chef Alfredo Oropeza (Mexico)
Serves: 4
Innovative
recipe

Ingredients: Preparation:
t

8BTI
UIF
RVJOPB
BOE
DPPL
XJUI
UIF
DVQT
PG

For the tabbouleh XBUFS
BOE
B
MJUUMF
TBMU
8IFO
SFBEZ
DPPM
BOE
TFU

aside.

DVQ
RVJOPB
2 cups water t
$IPQ
UIF
QBSTMFZ
POJPO
BOE
NJOU
4FFE
BOE


TNBMM
CVODI
QBSTMFZ mOFMZ
EJDF
UIF
UPNBUPFT

TQSJOH
POJPOT t
5P
QSFQBSF
UIF
UBCCPVMFI
QMBDF
BMM
UIF


DVQ
GSFTI
NJOU
MFBWFT JOHSFEJFOUT
JO
B
CPXM
BOE
NJY
UIPSPVHIMZ
VOUJM

QFSGFDUMZ
CMFOEFE
3FGSJHFSBUF
GPS
B
GFX
NJOVUFT
3 tomatoes
›
TFSSBOP
DIJMMJ t
5P
QSFQBSF
UIF
DIJDLFO
DVU
UIF
UPNBUPFT
JOUP

RVBSUFST
mOFMZ
DIPQ
UIF
POJPO
BOE
DIJMMJFT


UCTQ
PMJWF
PJM
8BTI
EJTJOGFDU
BOE
DIPQ
UIF
DPSJBOEFS

ž
DVQ
MFNPO
KVJDF JODMVEJOH
UIF
TUFNT
4BMU
t
)FBU
UXP
UBCMFTQPPOT
PG
PMJWF
PJM
JO
B
QBO

1FQQFS PWFS
NFEJVN
IFBU
BEE
UIF
UPNBUPFT
BOE
TUJS

PDDBTJPOBMMZ

t

8IFO
UIF
UPNBUPFT
CFHJO
UP
DIBOHF
DPMPVS
BEE

For the chicken UIF
HJOHFS
POJPO
BOE
DPSJBOEFS

HSFFO
UPNBUPFT
t
$PPL
GPS

NJOVUFT
VOUJM
BMM
UIF
JOHSFEJFOUT
BSF

½ onion UFOEFS
#F
TVSF
UP
TUJS
UIF
JOHSFEJFOUT
UP
BWPJE


DIJMF
EF
BSCPM
BSCPM
DIJMMJ

ESJFE CVSOJOH

DIJMF
EF
BSCPM
GSFTI t
$SVTI
UIF
QSFQBSBUJPO
XJUI
B
NPSUBS
PS


DVQ
DPSJBOEFS
DJMBOUSP
NPMBKFUF

DSFBUJOH
B
TBVDF
BOE
BEE
UIF

DIJMMJFT
$PPM

UTQ
HJOHFS

DIJDLFO
CSFBTU
CPOFMFTT
TLJOMFTT
TFNJ t
$VU
UIF
DIJDLFO
CSFBTU
JO
IBMG
BOE
DPBU
XJUI
IBMG

nBUUFOFE UIF
TBVDF
$PPL
PO
B
IPU
HSJMM
CSVTIFE
XJUI
POF

UBCMFTQPPO
PG
PMJWF
PJM
VOUJM
XFMM
DPPLFE

UCTQ
PMJWF
PJM
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: Preparation:
For the spiced oil t
5P
QSFQBSF
UIF
TQJDFE
PJM
CFHJO
CZ
UPBTUJOH


UCTQ
DVSSZ
QPXEFS UIF
DVSSZ
DVNJO
HJOHFS
DPSJBOEFS
QBQSJLB


UCTQ
HSPVOE
DVNJO DBZFOOF
QFQQFS
BOE
HBSMJD
JO
B
QBO
GPS


NJOVUFT
UBLJOH
DBSF
OPU
UP
CVSO
UIF
TQJDFT

UCTQ
DPSJBOEFS
TFFET

UCTQ
QBQSJLB
PS
HSPVOE
DIJMMJ
t

"EE
UIF
PMJWF
PJM
BOE
NJY
BMM
UIF
JOHSFEJFOUT
JO
B


UCTQ
HSPVOE
HJOHFS CMFOEFS
4FU
BTJEF
UIJT
PJM

IPVST
CFGPSF
VTF

UCTQ
DIPQQFE
HBSMJD
t


$MFBO
UIF
GFOOFM
SFNPWF
UIF
MFBWFT
BOE
DVU


UCTQ
DBZFOOF
QFQQFS
PS
DIJMMJ
QPXEFS JOUP
TMJDFT

NM
FYUSB
WJSHJO
PMJWF
PJM
4BMU t

1PVS
UIF
TQJDFE
PJM
JOUP
B
QBO
BOE
XIFO
IPU

GSZ
UIF
GFOOFM
TMJDFT
GPS

NJOVUFT
4FBTPO
XJUI

For the fennel salad TBMU
BOE
QFQQFS

GFOOFMT

NM
TQJDFE
PJM t

"EE
UIF
SBJTJOT
IPOFZ
BOE
MFNPO
KVJDF

NM
1FSOPE
MJRVPS t

'MBNCÏ
XJUI
UIF
1FSOPE
+VJDF
PG
POF
MFNPO

H
EBSL
SBJTJOT t
3FNPWF
GSPN
UIF
QBO
BOE
QMBDF
JO
B
CPXM

"EE


DM
IPOFZ UIF
DPSJBOEFS
DIJWF
CBTJM
BOE
QBSTMFZ
-FBWF
UP

marinate for 2 hours.
$IPQQFE
QBSTMFZ
CBTJM
DIJWF
BOE
DPSJBOEFS
1FQQFS t
/FYU
XBTI
UIF
RVJOPB
BOE
DPPL
JO
TBMUFE

4BMU XBUFS
GPS

NJOVUFT
4USBJO
BOE
MFU
DPPM
%SZ

UIPSPVHIMZ
PO
B
QMBUF
For the quinoa

H
RVJOPB
t

5P
DPPL
UIF
TPMF
TFBTPO
CPUI
TJEFT
PG
UIF
mTI

4BMU 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

For the sole JU
TUJDLT
UP
UIF
mTI

H
TPMF
mMMFU

UCTQ
nPVS t

'SZ
UIF
mTI
PO
UIF
TJEF
XJUI
UIF
RVJOPB
BOE
UVSO


FHHT
MJHIUMZ
CFBUFO PWFS

UCTQ
PMJWF
PJM
t

5P
TFSWF
QMBDF
UIF
GFOOFM
TBMBE
PO
UIF
QMBUF

#MBDL
QFQQFS BOE
UIF
TPMF
PO
UPQ
(BSOJTI
XJUI
GFOOFM
MFBWFT

4BMU 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)
Serves: 4
Innovative
recipe

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


DVQT
RVJOPB HSJOE
UIF
RVJOPB
GPS
B
GFX
TFDPOET
POMZ

¼ cup onion, chopped
t

*O
B
TBVDFQBO
QSFQBSF
B
TFBTPOJOH
XJUI
UIF


HBSMJD
DMPWF
mOFMZ
DIPQQFE POJPO
BOE
HBSMJD

"EE
UIF
WFHFUBCMF
TUPDL
BOE


DVQT
WFHFUBCMF
PS
DIJDLFO
TUPDL CSJOH
UP
UIF
CPJM
PO
IJHI
IFBU
0JM
PS
MBSE
GPS
GSZJOH
t
5IFO
TQSJOLMF
UIF
RVJOPB
TUJSSJOH
DPOTUBOUMZ

VOUJM
JU
CFHJOT
UP
UIJDLFO
BOE
JT
DPPLFE
4FBTPO

XJUI
TBMU
For the pork in tomato sauce
t
.FBOXIJMF
QSFQBSF
UIF
TBVDF
'PS
UIJT
TFBTPO


DVQT
DIPQQFE
QPSL
MFH
UIF
QPSL
XJUI
TBMU
QFQQFS
BOE
B
mOFMZ
DIPQQFE

5 tomatoes HBSMJD
DMPWF
-FU
TUBOE
GPS

NJOVUFT
2 carrots
t
*O
B
QBO
XJUI
MJUUMF
PJM
GSZ
UIF
QPSL
VOUJM
CSPXOFE

½ cup onion, chopped and set aside.

HBSMJD
DMPWFT
DIPQQFE

CBZ
MFBG t

'JOFMZ
EJDF
UIF
POJPO
DBSSPUT
BOE
UPNBUPFT
*O

B
QPU
GSZ
UIF
POJPO
BOE
HBSMJD
VOUJM
UIF
POJPO
JT

0SFHBOP USBOTMVDFOU
"EE
UIF
UPNBUP
DBSSPU
BOE
CBZ
MFBG


DVQ
DIJDLFO
TUPDL
PS
XBUFS BOE
PDDBTJPOBMMZ
TUJS
GPS
UXP
NPSF
NJOVUFT
"EE

4BMU UIF
TUPDL
PS
XBUFS
BOE
B
MJUUMF
TBMU
BOE
DPPL
GPS


NJOVUFT
PO
MPX
IFBU
1FQQFS
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)
Serves: 4
Innovative
recipe

Ingredients: For the crust


DVQ
nPVS

FHH

DIJDLFO
CSFBTUT

DVQT
SFE
RVJOPB
4BMU
For the garam masala 1FQQFS

UCTQ
HSPVOE
DVNJO $BOPMB
PJM

UTQ
HSPVOE
DPSJBOEFS
1½ tsp cardamom For the sauce

UTQ
HSPVOE
CMBDL
QFQQFS ½ onion

UTQ
HSPVOE
DJOOBNPO 
HBSMJD
DMPWFT
›
UTQ
HSPVOE
DMPWF 
DVQ
SFE
RVJOPB
›
UTQ
OVUNFH 
UCTQ
DPGGFF
MBSHF
½ tsp white pepper powder 
UCTQ
DPDPB
MBSHF

DVQ
TVHBS
For the filling ›
DVQ
MJHIU
EBJSZ
DSFBN

TMJDFT
TNPLFE
QSPWPMPOF
DIFFTF 2 cups fresh water

CBTJM
MFBWFT 0MJWF
PJM
ž
DVQ
QVNQLJO
TFFET 4BMU

UCTQ
DBSEBNPN
MBSHF 1FQQFS
½ onion
›
UCTQ
EJMM
ESJFE
ž
UCTQ
HBSBN
NBTBMB For the garnish

NM
DIBODBM
PS
XIJUF
SVN #BTJM
MFBWFT

UCTQ
PMJWF
PJM
MBSHF
4BMU
#MBDL
QFQQFS

91
Preparation:
t

5P
QSFQBSF
UIF
HBSBN
NBTBMB
QVU
BMM
UIF
JOHSFEJFOUT
t
8JUI
DMFBO
IBOET
DBSFGVMMZ
EJQ
UIF
mMMFE
DIJDLFO

in a food processor and reduce them to powder. JOUP
UIF
FHH
UIFO
JOUP
UIF
nPVS
UIFO
BHBJO
JOUP

4JODF
UIJT
SFDJQF
SFRVJSFT
ž
UBCMFTQPPO
PG
HBSBN
UIF
FHH
BOE
mOBMMZ
JOUP
UIF
RVJOPB
5IJT
XJMM

NBTBMB
ZPV
DBO
TUPSF
UIF
SFNBJOEFS
JO
B
DPPM
QMBDF QSFWFOU
JU
GSPN
CSFBLJOH
VQ
EVSJOH
GSZJOH

t
1SFQBSF
UIF
DIJDLFO
mMMJOH
'JOFMZ
DIPQ
UIF
POJPO
t

1PVS
DBOPMB
PJM
JOUP
B
QBO
BOE
DPPL
UIF
DIJDLFO

BOE
GSZ
JO
B
QBO
XJUI
PMJWF
PJM
PWFS
NFEJVN
IFBU
CSFBTUT
VOUJM
DSJTQZ
UPHFUIFS
XJUI
UIF
DBSEBNPN
QVNQLJO
TFFET
HBSBN

NBTBMB
BOE
EJMM t

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


NJOVUFT
BU

¡$
t

.JY
XFMM
VOUJM
UIF
TFFET
TUBSU
UP
CSPXO

t

8IJMF
UIF
DIJDLFO
JT
DPPLJOH
QSFQBSF
UIF
TBVDF

t

$BSFGVMMZ
QPVS
JO
UIF
MJRVPS
BOE
MFBWF
VOUJM
SFEVDFE



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

4FBTPO
XJUI
TBMU
BOE
QFQQFS XJUI

DVQT
PG
DPME
XBUFS
$PPL
PO
NFEJVN

IFBU
VOUJM
UIF
XBUFS
IBT
CFFO
BCTPSCFE
BOE
UIF

t
3FNPWF
GSPN
UIF
IFBU
BOE
USBOTGFS
UP
B
GPPE
RVJOPB
JT
UFOEFS
3FNPWF
GSPN
UIF
IFBU
QSPDFTTPS
PS
CMFOEFS
t

$IPQ
UIF
POJPO
BOE
UXP
HBSMJD
DMPWFT
t

-FBWF
UP
DPPM
JO
B
CPXM
t

1VU
UIF
DIPQQFE
POJPO
BOE
HBSMJD
JO
B
QBO
XJUI
t
8IJMF
UIF
QSFWJPVT
NJYUVSF
JT
DPPMJOH
QMBDF
UIF




PMJWF
PJM
BOE
TBVUÏ
DIJDLFO
CSFBTUT
PO
B
XPPEFO
CPBSE
BOE
DVU
CVUUFSnZ

TUZMF
UBLJOH
DBSF
OPU
UP
DVU
SJHIU
UISPVHI t
5IFO
BEE
UIF
RVJOPB
BOE
DPPL
JO
UIF
QBO




NBLJOH
TVSF
FWFSZUIJOH
DPNCJOFT
XFMM
t
8SBQ
UIF
DIJDLFO
JO
QMBTUJD
mMN
BOE
HFOUMZ
nBUUFO

XJUI
B
NBMMFU 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
t
*OUSPEVDF
UIF
DSFBN
BOE
TUJS
XFMM
VOUJM
JU
CFHJO
POF
PG
UIF
IBMWFT
PG
UIF
DIJDLFO



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)
Serves: 4-6
Innovative
recipe

Ingredients: Preparation:

DVQT
RVJOPB
t
$IPQ
UIF
POJPO
BOE
TBVUÏ
JO
PJM
VOUJM
TMJHIUMZ

CSPXO

DVQ
ZPHVSU

FHH t
"EE
UIF
DIJDLFO
BOE
TBVUÏ
XJUI
UIF
POJPO
VOUJM

JU
DIBOHFT
DPMPVS
"EE

DVQ
PG
XBUFS
BOE
CSJOH


UTQ
HSPVOE
TBGGSPO
UP
UIF
CPJM
5IFO
UVSO
UIF
IFBU
EPXO
BOE
MFU


H
DIJDLFO
mMMFU TMPXMZ
CPJM
VOUJM
UIF
DIJDLFO
JT
DPPLFE

UCTQ
CBSCFSSZ
[FSFTIL

t
8IJMF
UIF
DIJDLFO
JT
DPPLJOH
CFBU
UIF
ZPHVSU


UCTQ
QJTUBDIJP
TMJDFT VOUJM
TNPPUI
1 medium onion
t
%JTTPMWF
UIF
TBGGSPO
JO
IBMG
B
DVQ
PG
IPU
XBUFS

UCTQ
TVHBS

UCTQ
DPPLJOH
PJM t
"EE
UIF
TBGGSPO
TBMU
QFQQFS
BOE
UIF
FHH
UP
UIF

ZPHVSU
BOE
NJY
SFBMMZ
XFMM
4BMU
#MBDL
QFQQFS 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.

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
About the dish: t
$PPL
CBSCFSSJFT
XJUI
IBMG
B
DVQ
PG
XBUFS
BOE


5SBEJUJPOBMMZ
UBIDIJO
1FSTJBO
UCTQ
PG
TVHBS
GPS

NJOVUFT
SJDF
DBLF

JT
NBEF
XJUI
SJDF

DIJDLFO
PS
CFFG
BOE
FHHQMBOU
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
t
1SFIFBU
UIF
PWFO
UP
B
IJHI
UFNQFSBUVSF

H
RVJOPB t
'JSTU
UIF
RVJOPB
TIPVME
CF
DPPLFE
JO

DVQT

3 cups water PG
XBUFS
0ODF
UIF
XBUFS
JT
CPJMJOH
MPXFS
UIF


DVQT
DIJDLQFB
TPBLFE
JO
XBUFS
PWFSOJHIU IFBU
BOE
TJNNFS
GPS
BCPVU

NJOVUFT
PS
VOUJM

UIF
XBUFS
IBT
CFFO
BCTPSCFE
BOE
UIF
RVJOPB

1 medium onion is tender.

HBSMJD
DMPWFT
t

*O
BOPUIFS
QPU
DPPL
GPS

NJOVUFT
UIF


›
DVQT
NVTISPPN
TMJDFE DIJDLQFBT
UIBU
XFSF
TPBLFE
PWFSOJHIU
.BTI

2 tomatoes when tender.

MBSHF
DBSSPU

t
$VU
UIF
QFQQFST
MFOHUIXJTF
JOUP
IBMWFT
BOE


UCTQ
NFSRVÏO
TNPLFE
DIJMMJ

PS
UP
UBTUF TFFE
-BZ
UIFN
PO
B
CBLJOH
USBZ
PQFO
TJEF

ž
UTQ
TBMU
PS
UP
UBTUF EPXO
1MBDF
JO
UIF
PWFO
GPS
BCPVU

NJOVUFT

VOUJM
UIF
TLJO
CFHJOT
UP
TPGUFO
0MJWF
PJM
FOPVHI
UP
GSZ

H
HSBUFE
DIFFTF t
(SBUF
UIF
DBSSPU
BOE
DIPQ
UIF
POJPO
BOE
HBSMJD


DVQ
GSFTI
DPSJBOEFS
DJMBOUSP

DIPQQFE DMPWFT
›
DVQ
CBTJM
DIPQQFE 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: t
'JMM
UIF
IBMWFE
QFQQFST
XJUI
UIF
NJYUVSF
BOE

TQSJOLMF
XJUI
UIF
HSBUFE
DIFFTF
5IF
QFQQFST
DBO
CF
TFSWFE

t
1MBDF
UIF
TUVGGFE
QFQQFST
JO
UIF
PWFO
BOE
DPPL

XJUI
B
TBMBE
PG
SPNBJOF

GPS

NJOVUFT
PS
VOUJM
UIF
DIFFTF
TUBSUT
UP

MFUUVDF
UPNBUP
BOE
HSBUFE
CSPXO
carrot, mixed with sesame
TFFET
BOE
B
MFNPO
KVJDF
BOE
t
3FNPWF
UIF
QFQQFST
GSPN
UIF
PWFO
BOE
MFU

PMJWF
PJM
ESFTTJOH 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)
Serves: 6
Innovative
recipe

Ingredients: Preparation:

DVQ

H

RVJOPB t
1SFIFBU
UIF
PWFO
UP

¡$

›
DVQT
XBUFS
PS
MPX
TBMU
DIJDLFO
TUPDL


H
DIJDLFO
CSFBTU
JO
QJFDFT t
*O
B
TNBMM
QPU
BEE
UIF
RVJOPB
BOE
TUPDL
#SJOH

UP
UIF
CPJM
DPWFS
BOE
TJNNFS
GPS

NJOVUFT
PS


UCTQ
nPVS
VOUJM
UIF
RVJOPB
JT
DPPLFE
4FU
BTJEF
›
DVQ
TVOESJFE
UPNBUPFT

QSFWJPVTMZ
SFIZESBUFE

DIPQQFE t
.FBOXIJMF
SPMM
UIF
DIJDLFO
JO
nPVS
BOE
DPPL

›
DVQ

H

MPX
GBU
GFUB
DIFFTF 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

For the sauce B

DN
CBLJOH
UJO
ž
DVQT

NJML
ž
DVQ
DIJDLFO
TUPDL t
5P
NBLF
UIF
TBVDF
QMBDF
JO
B
TBVDFQBO
UIF

NJML
TUPDL
nPVS
NVTUBSE
TBMU
BOE
QFQQFS


UCTQ
nPVS
8IJTL
VOUJM
UIF
nPVS
JT
IBT
DPNCJOFE
XFMM
XJUI

›
UTQ
%JKPO
NVTUBSE UIF
PUIFS
JOHSFEJFOUT
1JODI
PG
TBMU
BOE
QFQQFS
£
DVQ

H

HSBUFE
DIFEEBS
DIFFTF t
$PPL
PO
MPX
IFBU
GPS

NJOVUFT
PS
VOUJM
UIF


UCTQ
HSBUFE
QBSNFTBO
DIFFTF
TBVDF
JT
TMJHIUMZ
UIJDLFOFE
TUJSSJOH
DPOTUBOUMZ

"EE
£
DVQ
PG
DIFEEBS
BOE

UBCMFTQPPOT
PG

QBSNFTBO
8IJTL
VOUJM
TNPPUI
For the topping t
"EE
UIF
RVJOPB
BOE
NJY

DVQ
CSFBEDSVNCT

UCTQ
HSBUFE
DIFEEBS
DIFFTF t
5P
NBLF
UIF
UPQQJOH
NJY
UIF
CSFBEDSVNCT


UCTQ
HSBUFE
QBSNFTBO
DIFFTF HSBUFE
DIFEEBS
HSBUFE
QBSNFTBO
BOE
PMJWF
PJM

UTQ
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)
Serves: 4 (or 6 as a side dish)
Innovative
recipe

Ingredients: Preparation:

DVQ
RVJOPB t
8BTI
UIF
RVJOPB

DVQT
XBUFS
PS
WFHFUBCMF
TUPDL

H
DIFSSZ
UPNBUPFT
t
1SFIFBU
UIF
PWFO
UP

¡$
›
DVQ
CMBDL
PMJWFT
QJUUFE
BOE
DIPQQFE t
4QSFBE
UIF
XBMOVUT
PO
B
GPJMMJOFE
USBZ
BOE


CBZ
MFBWFT UPBTU
GPS

UP

NJOVUFT
PS
VOUJM
HPMEFO
CSPXO

1 tsp cumin 3FNPWF
BOE
QMBDF
JO
B
CPXM
›
UTQ
QBQSJLB
›
UTQ
TBMU
PS
UP
UBTUF t
"QQMZ
B
MJUUMF
PJM
PS
DPPLJOH
TQSBZ
UP
UIF
GPJM

BOE
QMBDF
UIF
DIFSSZ
UPNBUPFT
PO
JU
3PBTU
UIF

›
DVQ
XBMOVUT
DIPQQFE
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 t
1MBDF
XBUFS
XJUI
B
MJUUMF
TBMU
JO
B
MBSHF
QPU
BOE

CSJOH
UP
UIF
CPJM
8BTI
UIF
RVJOPB
BOE
DPPL
GPS


UCTQ
SFE
RVJOPB 
NJOVUFT
8IFO
SFBEZ
ESBJO
XFMM
$PNCJOF

20 medium mushrooms, in season and fresh UIF
SFE
BOE
XIJUF
RVJOPB
JO
B
CPXM
BOE
TFU
BTJEF

UCTQ
SFHHJBOJUP
DIFFTF
HSBUFE

t
*O
B
TBVDFQBO
XJUI
QMFOUZ
PG
XBUFS
DPPL
UIF


SFHHJBOJUP
TMJDFT
NBEF
XJUI
B
QFFMFS XBTIFE
XIPMF
QPUBUPFT
8IFO
DPPLFE
SFNPWF

›
DVQ
WFHFUBCMF
TUPDL GSPN
UIF
XBUFS
BOE
QFFM
XIJMF
IPU
XJUI
B
QBSJOH


UCTQ
TIBMMPU
mOFMZ
DIPQQFE LOJGF
%FQFOEJOH
PO
UIF
TJ[F
DVU
UIF
QPUBUPFT

JOUP
EJTLT
BOE
TFU
BTJEF
›
UCTQ
MBSE

UCTQ
FYUSB
WJSHJO
PMJWF
PJM t
3FDPWFS
UIF
QPUBUP
TLJO
BOE
DBSFGVMMZ
ESZ
XJUI


HBSMJD
DMPWF
LJUDIFO
QBQFS

TQSJH
UIZNF t
1PVS
PJM
JOUP
B
TNBMM
TBVDFQBO
BOE
IFBU
VQ


TQSJH
SPTFNBSZ UP
BCPVU

¡$

'SZ
UIF
QPUBUP
TLJOT
GPS
GFX


"OEFBO
TNBMM
QPUBUPFT TFDPOET
VOUJM
DSJTQZ
BOE
ESBJO
PO
LJUDIFO
QBQFS

4FU
BTJEF

MFBWFT
QBSTMFZ


DVQT
TVOnPXFS
PJM
GPS
GSZJOH t
$MFBO
UIF
NVTISPPNT
BOE
DVU
JO
IBMG


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

Ingredients: Preparation:

DVQT
UPBTUFE
RVJOPB
t
1VU
UIF
UPBTUFE
RVJOPB
JOUP
B
CPXM
ZPV
DBO
BMTP

RVJOPB
QPQT
VTF
QVGGFE
RVJOPB


UCTQ
HSBUFE
DPDPOVU

UCTQ
EBSL
SBJTJOT
t
.JY
XJUI
EVMDF
EF
MFDIF
BOE
BMNPOET
PS
XBMOVUT

VOUJM
ZPV
IBWF
B
VOJGPSN
NJYUVSF

UCTQ
BMNPOET
PS
XBMOVUT
%VMDF
EF
MFDIF
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)
Serves: 12
Innovative
recipe

Ingredients: Preparation:

DVQ
DSBDLFE
NPSPDIP
NBJ[F
t
4PBL
UIF
NPSPDIP
PWFSOJHIU
%SBJO
ž
DVQ
RVJOPB
t
8BTI
BOE
DPPL
UIF
RVJOPB
JO
POF
BOE
B
IBMG

13 ½ cups water cups of water.

DVQT
TLJNNFE
NJML
t
.FBOXIJMF
DPPL
UIF
NPSPDIP
JO

DVQT
PG


DMPWFT XBUFS
VOUJM
OJDFMZ
UFOEFS
%SBJO

VOJUT
BMMTQJDF


DJOOBNPO
TUJDLT t

4FQBSBUFMZ
CPJM
UIF
NJML
XJUI
UIF
DMPWFT

BMMTQJDF
DJOOBNPO
TUJDLT
XIJUF
POJPO
XJUI
SPPU

1 white onion, with root and stem BOE
TUFN

BOE
TVHBS
›
DVQ
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
Source: Foundation for Promotion and Research of Andean
Traditional
Innovative
recipe
recipe
Products, PROINPA (Bolivia)
Serves: 8

Ingredients: Preparation:

DVQT
RVJOPB
nPVS t
*O
B
CPXM
NJY
UIF
nPVS
TVHBS
BOE
DJOOBNPO

UCTQ
TVHBS
›
DVQT
CPJMFE
XBUFS t
"EE
UIF
PJM
BOE
CPJMFE
XBUFS
BOE
NJY
VOUJM
ZPV

IBWF
B
ESZ
VOJGPSN
EPVHI
1 pinch cinnamon

UCTQ
PJM
t
8JUI
ZPVS
IBOET
HJWF
UIF
EPVHI
UIF
TIBQF
ZPV

3BJTJOT
want and press in the raisins.
Grated coconut
#BSMFZ
PS
PBU
TUSBX 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)
Serves: 8-10
Innovative
recipe

Ingredients: Preparation:
›
DVQ
RVJOPB t
8BTI
BOE
DPPL
UIF
RVJOPB

DVQ
TVHBS
›
DVQ
DSFBN
DIFFTF
JEFBMMZ
MPX
GBU
t
$PPL
UIF
BQQMFT
XJUI
UIF
UXP
UBCMFTQPPOT
PG

TVHBS
BOE

UBCMFTQPPOT
PG
XBUFS
JO
B
DPWFSFE

£
DVQ
NJML
JEFBMMZ
TLJNNFE
QBO
GPS

NJOVUFT
PS
VOUJM
BQQMFT
BSF
UFOEFS
1 tsp cinnamon

UTQ
MFNPO
[FTU t
#FBU
UIF
FHHT
XJUI
TVHBS
JO
B
CPXM
4UJS
JO
UIF

DSFBN
DIFFTF
NJML
DJOOBNPO
MFNPO
[FTU


FHHT BOE
DVQ
PG
TVHBS

t
"EE
UIF
RVJOPB
UP
UIF
QSFQBSBUJPO
For the cooked apples

HSFFO
BQQMFT
PS
QFBST
EJDFE t
.BLF
B
DBSBNFM
XJUI
UIF
FYUSB
TVHBS
DBSBNFMJ[F

B
CBLJOH
QBO
BOE
QPVS
JO
UIF
NJYUVSF

UCTQ
TVHBS
t
$PWFS
XJUI
BMVNJOJVN
GPJM
UP
QSFWFOU
B
DSVTU

GPSNJOH
For the caramelized sugar t
$PPL
JO
CBJONBSJF
JO
BO
PWFO
BU

¡
$
GPS


FYUSB
DVQ
TVHBS
BQQSPYJNBUFMZ
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
Source: Foundation for Promotion and Research of
Traditional
recipe
Andean Products, PROINPA (Bolivia)

Ingredients: Preparation:

DVQ
RVJOPB
nPVS t
#FBU
UIF
CVUUFS
TVHBS
BOE
FHH
ZPMLT
JOUP


›
DVQT
XIJUF
nPVS B
DSFBNZ
NJYUVSF
QVU
UIF
FHH
XIJUFT
JO
B

›
DVQ
DPSOnPVS TFQBSBUF
CPXM


UCTQ
CVUUFS
t
*O
BOPUIFS
CPXM
QMBDF
UIF
XIJUF
nPVS
RVJOPB

›
DVQ
TVHBS
nPVS
CBLJOH
QPXEFS
BOE
HSBUFE
PSBOHF
QFFM

FHHT

PSBOHF t
.JY
UIF
JOHSFEJFOUT
BOE
UIFO
TMPXMZ
BEE
UP
UIF


ž
DVQT
NJML QSFWJPVT
NJYUVSF

UTQ
CBLJOH
QPXEFS
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 t
8BTI
BOE
DPPL
UIF
RVJOPB

UCTQ
UPBTUFE
RVJOPB t
)ZESBUF
UIF
HFMBUJO
XJUI
UXP
UBCMFTQPPOT
PG


DVQ
EBJSZ
DSFBN CPJMFE
XBUFS

UCTQ
HSBOVMBUFE
TVHBS
t
5P
QSFQBSF
UIF
QBTUSZ
JO
B
CPXM
CFBU
UIF
FHH


FHHT ZPMLT
BOE
UXP
UBCMFTQPPOT
PG
HSBOVMBUFE
TVHBS


UCTQ
nPVS VOUJM
UIF
NJYUVSF
UIJDLFOT
4FQBSBUFMZ
CFBU
UIF


SJQF
QPNFHSBOBUFT FHH
XIJUFT
VOUJM
TUJGG
UIFO
BEE
UIF
ZPML
NJYUVSF

BOE
HFOUMZ
BEE
UIF
nPVS
XJUI
B
TJFWF

MFBWFT
GSFTI
MFNPO
WFSCFOB
ž
UTQ
VOnBWPVSFE
HFMBUJO t
3FNPWF
B
UBCMFTQPPO
PG
UIF
CBUUFS
BOE
TFU
BTJEF

UTQ
CVUUFS
t
5IF
QBTUSZ
OFFET
UP
CF
UIJO
TP
QMBDF
UIF

Cinnamon powder 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.

t
5P
TFSWF
QMBDF
UIF
XBGFST
PO
UIF
EFTTFSU
BOE

UIF
QPNFHSBOBUF
TBVDF
BU
UIF
CBTF
Tip:
#FSSJFT
DBO
CF
VTFE
JG

QPNFHSBOBUFT
BSF
OPU
BWBJMBCMF

117
118
Quinoa porridge
Traditional
Source: FAUTAPO Foundation (Bolivia)
recipe

Ingredients: Preparation:

DVQ
RVJOPB t
1VU
UIF
DBSFGVMMZ
XBTIFE
RVJOPB
JO
£
MJUSF
PG


DJOOBNPO
TUJDLT XBUFS
UPHFUIFS
XJUI
UIF
DJOOBNPO
BOE
UIF
DMP

DMPWFT WFT
$PPL

UCTQ
DPSOnPVS
t
8IFO
UIF
RVJOPB
JT
DPPLFE
BEE
UIF
DPSOnPVS

4VHBS
UP
UBTUF
QSFWJPVTMZ
EJTTPMWFE
JO
DPME
XBUFS
BOE
SFTVNF


BQQMF
UP
EFDPSBUF DPPLJOH

TUSBXCFSSZ
UP
EFDPSBUF
£
MJUSF
PG
XBUFS 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)
Makes: 40-45
Innovative
recipe

Ingredients: Preparation:
For the raspberry filling t
"EE
UIF
BHBS
UP
UIF
SBTQCFSSZ
QVSFF
BOE
CSJOH

UP
UIF
CPJM

H
SBTQCFSSZ
QVSFF

H
BHBS t
1MBDF
JO
UIF
SFGSJHFSBUPS
GPS
BCPVU

IPVST

t
#MFOE
UIF
HFMMFE
QVSFF
XJUI
BO
JNNFSTJPO

For the caramelized quinoa TUJDL

CMFOEFS
PS
B
CMFOEFS
BOE
XJUI
UIF
IFMQ

PG
B
QBTUSZ
CBH
TRVFF[F
UIF
NJYUVSF
JOUP
CBMM


H
QVGGFE
RVJOPB
NPVMET
BOE
GSFF[F
JEFBMMZ
VOTXFFUFOFE


H
HSBOVMBUFE
TVHBS 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

For the coating UVSO
CSPXO
"U
UIJT
QPJOU
SFNPWF
UIF
QBO
GSPN

UIF
IFBU
BOE
BEE
UIF
QVGGFE
RVJOPB
4UJS
XJUI

8IJQQFE
EBJSZ
DSFBN B
XPPEFO
TQPPO
VOUJM
UIF
TVHBS
DSZTUBMMJ[FT

8IJUF
DIPDPMBUF -FBWF
UIF
RVJOPB
UP
DPPM
JO
B
CBLJOH
EJTI

%SJFE
SBTQCFSSZ
QPXEFS
.BUDIB
HSFFO
UFB
QPXEFSFE
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

t
5ISFBE
UIF
SBTQCFSSZ
CBMMT
XJUI
B
UPPUIQJDL
EJQ

UIFN
JO
UIF
XIJQQFE
DSFBN
BOE
QMBDF
UIFN
JO

Tip: UIF
GSFF[FS

.BLJOH
B
IPNFNBEF
QBTUSZ
CBH
t
.FMU
UIF
XIJUF
DIPDPMBUF
JO
CBJONBSJF
TUJSSJOH

JT
WFSZ
TJNQMF

:PV
POMZ
OFFE
B

DPOTUBOUMZ
%JQ
UIF
SBTQCFSSZ
BOE
DSFBN
CBMMT

JOUP
UIF
DIPDPMBUF
UP
DSFBUF
B
TFDPOE
DPBU
QMBTUJD
CBH
UP
IPME
UIF
NJYUVSF

8IFO
UIF
NJYUVSF
JT
JOTJEF
t
#FGPSF
UIF
DIPDPMBUF
DPPMT
EJQ
UIF
SBTQCFSSZ

UJF
UIF
PQFO
FOE
XJUI
TUSJOH
PS
CBMMT
JO
RVJOPB
BOE
UIFO
BHBJO
JO
UIF
XIJUF

FMBTUJD
UP
QSFWFOU
UIF
DPOUFOUT
DIPDPMBUF
TIBLJOH
PGG
BOZ
TVSQMVT
1MBDF
UIF

GSPN
MFBLJOH
PVU
5IFO
DVU
POF
CBMMT
JO
UIF
SFGSJHFSBUPS
PG
UIF
UXP
CPUUPN
DPSOFST
PG

UIF
CBH
UBLJOH
DBSF
UIBU
UIF

t
8IFO
UIF
DIPDPMBUF
JT
DPPM
SFNPWF
UIF

UPPUIQJDLT
BOE
DMPTF
UIF
IPMF
XJUI
B
MJUUMF
XBSN

TJ[F
PG
UIF
IPMF
DPSSFTQPOET
UP
DIPDPMBUF

the intended use (in this case,
UP
JOTFSU
UIF
NJYUVSF
JOUP
CBMM
t
%VTU
IBMG
UIF
SPDIFS
XJUI
SBTQCFSSZ
QPXEFS
BOE

NPVMET

5IFO
TJNQMZ
TRVFF[F
UIF
PUIFS
IBMG
XJUI
NBUDIB
UFB
*EFBMMZ
TFSWF
BU

UIF
NJYUVSF
PVU
PG
UIF
CBH

¡$
UISPVHI
UIF
IPMF

121
122
Quinoa dessert with fruit
Traditional
recipe
Source: Community of Laguna San Martín (Ecuador)

Ingredients: Preparation:
›
DVQ
RVJOPB t
$PPL
UIF
RVJOPB
BOE
MFU
DPPM

DVQT
NJML
›
DVQ
TVHBS t
"EE
UIF
NJML
TVHBS
BOE
MFNPO
KVJDF
4UJS
XJUI

+VJDF
GSPN

MFNPOT B
XPPEFO
TQPPO
VOUJM
UIF
NJYUVSF
JT
DSFBNZ
Chopped fruit
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
Chef Laura Rosano (Uruguay)
Innovative
recipe
Serves: 6

Ingredients: Preparation:

H
HVBWJZV
XJUIPVU
TFFET
PS
ZPV
t

3FNPWF
UIF
TFFET
GSPN
UIF
HVBWJZV
DBO
VTF
CMVFCFSSJFT
CMBDLCFSSJFT

TUSBXCFSSJFT
PS
PUIFS
GSVJUT
MPDBM
UP
t

)FBU
B
TBVDFQBO
XJUI
UIF
NJML
UIF
RVJOPB
BOE

IBMG
UIF
HVBWJZV
"EE
UIF
TVHBS
XIFO
UIF
NJ

ZPVS
BSFB
YUVSF
IBT
CPJMFE
4JNNFS
GPS

NJOVUFT
›
DVQ
NJML

H
RVJOPB t

4FSWF
JO
HMBTT
DVQT
BEE
UIF
SFTU
PG
UIF
HVBWJZV

H
TVHBS BOE
B
UBCMFTQPPO
PG
DPVMJT
QFS
DVQ
5PQ
XJUI
UIF

HSPVOE
BMNPOET
H
BMNPOET
UPBTUFE
t


'PS
UIF
DPVMJT
SFNPWF
UIF
TFFET
GSPN
UIF

HVBWJZV
BOE
QSPDFTT
UIF
GSVJU
JOUP
B
QVSFF
For the guaviyu coulis:
t

1VU
UIF
QVSFF
BOE
TVHBS
JOUP
B
QBO
BOE
HFOUMZ


H
HVBWJZV
XJUIPVU
TFFET
PS
ZPV
CSJOH
UP
UIF
CPJM
TUJSSJOH
BMM
UIF
UJNF
3FNPWF

DBO
VTF
CMVFCFSSJFT
CMBDLCFSSJFT
GSPN
UIF
IFBU
BOE
MFU
DPPM
TUSBXCFSSJFT
PS
PUIFS
GSVJUT
MPDBM
UP

ZPVS
BSFB


H
DVQ
TVHBS

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 t
.JY
UIF
XIFBU
BOE
RVJOPB
nPVS
BOE
UIF
CBLJOH


H
RVJOPB
nPVS QPXEFS
PO
B
UBCMF
4JGU
TFWFSBM
UJNFT
›
DVQT
NJML
t
.BLF
B
XFMM
JO
UIF
nPVS
BOE
BEE
UIF
CVUUFS
UIF


H
CBLJOH
QPXEFS
mWF
FHHT
BOE
UIF
TVHBS
EJTTPMWFE
JO
B
DVQ
PG


H
CVUUFS
DPME
CPJMFE
XBUFS

FHHT

H
TVHBS t
.JY
BOE
LOFBE
JOUP
B
QMJBCMF
VOJGPSN
EPVHI


DVQ
DPME
CPJMFE
XBUFS '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
Chef Morten Nielsen (Thailand)
recipe
Serves: 12

Ingredients: Preparation:
For the quinoa cake t
8BTI
BOE
DPPL
UIF
RVJOPB
4FU
BTJEF

H
RVJOPB t
.FMU
UIF
CVUUFS
JO
B
TNBMM
TBVDFQBO
BOE
MJHIUMZ


H
CVUUFS CSPXO
4FU
BTJEF

WBOJMMB
QPE
t
$VU
UIF
WBOJMMB
QPE
MFOHUIXJTF
JO
UXP
6TF
UIF


H
DBOF
TVHBS LOJGF
CMBEF
UP
TDSBQF
PVU
UIF
WBOJMMB
TFFET
.JY


FHHT UIF
TFFET
XJUI
UIF
TVHar.

UTQ
PMJWF
PJM
t
#FBU
UIF
FHHT
XJUI
UIF
PMJWF
PJM
BOE
NJY
XJUI


H
XIFBU
nPVS UIF
WBOJMMB
TVHBS
nPVS
CBLJOH
QPXEFS
HSPVOE


UTQ
CBLJOH
QPXEFS BMNPOET
CSPXOFE
CVUUFS
BOE
DPPLFE
RVJOPB

H
BMNPOET
HSPVOE
t
4RVFF[F
UIF
KVJDF
GSPN
UIF
MJNFT
BOE
HSBUF
UIFJS


LBGmS
MJNFT

QFFM
(SBUF
PS
mOFMZ
DIPQ
UIF
MJNF
MFBWFT
"EE


LBGmS
MJNF
MFBWFT
UIF
LBGmS
MJNF
[FTU
UIF
HSBUFE
PS
DIPQQFE
MJNF


UTQ
TBMU MFBWFT
UIF
TBMU
BOE
UIF
MJNF
KVJDF
UP
UIF
NJYUVSF

t
1VU
UIF
NJYUVSF
JOUP
B
NPVME
MJOFE
XJUI
CBLJOH

For the puffed quinoa paper.

H
RVJOPB t
#BLF
JO
B
QSFIFBUFE
PWFO
BU

¡$
GPS

1JODI
PG
TBMU 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
For the topping t
'PS
UIF
QVGGFE
RVJOPB
CFHJO
CZ
CPJMJOH
UIF


Crème fraîche 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: t
5P
TFSWF
QMBDF
UIF
DBLF
PO
B
QMBUF
"EE
B
MJUUMF

DSÒNF
GSBÔDIF
PO
UIF
DBLF
"EE
UIF
QVGGFE

"
MJUUMF
PSHBOJD
IPOFZ
DBO
CF
RVJOPB
PO
UIF
DSÒNF
GSBÔDIe.
added to the crème fraiche for
BEEJUJPOBM
TXFFUOFTT

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: Preparation:
For the dough t
1VU
JO
B
CPXM
UIF
nPVS
CBLJOH
QPXEFS
CVUUFS


LH
nPVS
FHHT
TBMU
BOE
TVHBS
.JY
CZ
IBOE

H
CVUUFS

FHHT t
"EE
XBUFS
VOUJM
ZPV
IBWF
B
EPVHI
-FU
SFTU
GPS

BCPVU
POF
IPVS

UTQ
CBLJOH
QPXEFS
4BMU
t
$PPL
UIF
RVJOPB
JO
B
QSFTTVSF
DPPLFS
XJUI
DPME

4VHBS water for 25 minutes.

t
4FQBSBUFMZ
QMBDF
JO
B
QPU
XJUI
XBUFS
UIF

For the filling DJOOBNPO
DMPWF
BOE
DIBODBDB
VOUJM
UIJT

›
LH
QBTBOLBMMB
RVJOPB
nPVS
EJTTPMWFT
5IFO
TUSBJO
PS
ZPV
DBO
VTF
OPSNBM
RVJOPB
nPVS


DIBODBDB
CBMMT
SBX
DBOF
TVHBS
t
"EE
UIF
DPPLFE
RVJOPB
UP
UIF
DIBODBDB
5IFO

Ground cinnamon XFU
XJUI
EVMDF
EF
MFDIF
BOE
HSBUFE
DPDPOVU

$MPWF .JY
VOUJM
VOJGPSN
%VMDF
EF
MFDIF
CMBODP
NBOKBS
CMBODP

t
"GUFS
JU
IBT
SFTUFE
SPMM
PVU
UIF
EPVHI
BOE
DVU


H
HSBUFE
DPDPOVU
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 t
8BTI
BOE
DPPL
UIF
RVJOPB
JO
TBMUFE
XBUFS
VOUJM


NM
XBUFS JU
PQFOT
CVU
JT
TUJMM
BM
EFOUF
"QQSPYJNBUFMZ


NJOVUFT
3FNPWF
UIF
QPU
GSPN
UIF
IFBU
BOE


UTQ
TBMU MFBWF
UIF
RVJOPB
UP
DPPL
JO
UIF
SFUBJOFE
IFBU

NM
BQQMF
KVJDF
t
1VU
UIF
PBUT

NM
PG
XBUFS
BQQMF
KVJDF
BOE


H
RVJOPB
TBMU
JO
B
QPU
BOE
IFBU
TMPXMZ

H
CVUUFS
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
For the topping

H
DBOF
TVHBS t
5P
NBLF
UIF
UPQQJOH
NFMU
UIF
DBOF
TVHBS
JO
B

QBO
PO
MPX
IFBU
"EE
UIF
CVUUFS
BOE
RVJOPB


H
CVUUFS and stir.

H
RVJOPB

H
EJDFE
BQQMF 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 t
4FQBSBUF
UIF
FHH
XIJUFT
BOE
CFBU
VOUJM
TUJGG

H
CVUUFS

QBDLFU
CBLJOH
QPXEFS

HS
t
.JY
UIF
CVUUFS
TVHBS
BOE
FHH
ZPMLT
JOUP
B

DSFBN
"EE
UIF
RVJOPB
nPVS
BOE
NJML
BOE
NJY


UCTQ
WBOJMMB
FYUSBDU
JOUP
VOJGPSN
EPVHI

FHHT
›
LH
TVHBS t
'PME
JO
UIF
TUJGG
FHH
XIJUFT
CBLJOH
QPXEFS
BOE


UJO
FWBQPSBUFE
NJML 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: Preparation:
For the filling t
8BTI
UIF
BQQMFT
TFFE
BOE
DVU
JOUP
TFHNFOUT


NFEJVN
BQQMFT
XJUIPVU
QFFMJOH
BQQSPYJNBUFMZ

LH

t
1MBDF
UIF
BQQMFT
JO
B
MBSHF
UIJDLCPUUPNFE
QPU

DVQ

NM

BQQMF
KVJDF

UTQ
WBOJMMB
FYUSBDU
PS

WBOJMMB
QPE t
"EE
UIF
BQQMF
KVJDF
WBOJMMB
DJOOBNPO
BOE

ž
UFBTQPPO
HSPVOE
DJOOBNPO PSBOHF
KVJDF
+VJDF
GSPN
›
PSBOHF
t
$PPL
PO
NFEJVNMPX
IFBU
GPS

UP

NJOVUFT

TUJSSJOH
PDDBTJPOBMMZ
VOUJM
UIF
BQQMFT
BSF
WFSZ

TPGU
$PWFS
UIF
QPU
GPS
UIF
mSTU

NJOVUFT

For the crumble PG
DPPLJOH
XIJDI
BMMPXT
NPSF
MJRVJE
UP
CF

SFMFBTFE
GSPN
UIF
BQQMFT
BOE
IFMQT
UP
LFFQ


›
DVQT

H

RVJOPB
nBLFT UIFN
NPJTU
3FNPWF
UIF
MJE
GPS
UIF
MBTU


›
DVQ

H

PSHBOJD
DPDPOVU
nBLFT NJOVUFT
PG
DPPLJOH
JG
OFDFTTBSZ
XIJDI
IFMQT

›
UTQ
HSPVOE
DJOOBNPO UIF
FYDFTT
NPJTUVSF
UP
FWBQPSBUF

UTQ
WBOJMMB
FYUSBDU
PS

WBOJMMB
QPE

UCTQ
PSHBOJD
NBQMF
TZSVQ t
5P
NBLF
UIF
DSVNCMF
DPNCJOF
UIF
RVJOPB
XJUI

UIF
DPDPOVU
DJOOBNPO
WBOJMMB
NBQMF
TZSVQ


UCTQ
NBDBEBNJB
OVU
PJM
PS
DPDPOVU
PJM PJM
BOE
XBMOVUT
JO
B
GPPE
QSPDFTTPS
›
DVQ

H

XBMOVUT
PS
NBDBEBNJB
OVUT

PQUJPOBM


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

Ingredients: Preparation:

DVQT
RVJOPB
nPVS t
*O
B
CPXM
NJY
UIF
RVJOPB
nPVS
XIJUF
nPVS
FHHT


DVQT
XIJUF
nPVS TVHBS
TBMU
BOE
DJOOBNPO

DVQ
NJML
t
"EE
UIF
NJML
BOE
LOFBE
JOUP
B
TNPPUI
EPVHI

FHHT

UCTQ
TVHBS
t
%JTTPMWF
UIF
ZFBTU
JO
MVLFXBSN
XBUFS
BOE
NJY


UTQ
TBMU JOUP
UIF
EPVHI
-FU
TJU
GPS

NJOVUFT
1 tsp cinnamon

UTQ
ZFBTU t
8FU
ZPVS
IBOET
JO
DPME
XBUFS
QJODI
PGG
QJFDFT


MJUSF
PJM
GPS
GSZJOH
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
Source: Foundation for Promotion and Research of
recipe
Andean Products, PROINPA (Bolivia) receta
Serves: 5

Ingredients: Preparation:
For the pancake mix t
*O
B
CPXM
NJY
UIF
ESZ
JOHSFEJFOUT
nPVS
RVJOPB


FHH nBLFT
TVHBS
TBMU
BOE
CBLJOH
QPXEFS


QJODI
TBMU

UTQ
CBLJOH
QPXEFS

H
t
5IFO
BEE
UIF
FHH
BOE
NJML
UP
UIF
ESZ
JOHSF

UCTQ
TVHBS

H
EJFOUT
#FBU
UIF
XIPMF
NJYUVSF
VOUJM
JU
CFDPNFT


UCTQ
PJM DSFBNZ
›
DVQ
nPVS

H

›
DVQ
RVJOPB
nBLFT

H
t
)FBU
B
QBO
PO
NPEFSBUF
IFBU
BOE
DPWFS
XJUI


DVQ
NJML
PS
XBUFS
XBSN 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
For the filling

SJQF
CBOBOBT t
#SPXO
UIF
QBODBLF
PO
CPUI
TJEFT
nJQQJOH
JU


UCTQ
TVHBS

H
PWFS
BOE
QSFTTJOH
JU
XJUI
B
TQBUVMB

UCTQ
CVUUFS

H

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 t
*O
B
CPXM
QVU
UIF
nPVS
UIF
TVHBS
BOE
UIF
CVUUFS

¾ cup quinoa flour BOE
NJY
5IFO
BEE
UIF
FHHT
UIF
NJML
BOE
UIF

6 tbsp sugar CBLJOH
QPXEFS
BOE
NJY
JOUP
B
TNPPUI
EPVHI
2 tbsp butter without salt
t
3PMM
PVU
UIF
EPVHI
UP
B
›
DN
UIJDLOFTT
$VU

2 tsp baking powder
JOUP
USJBOHMFT
BOE
GSZ
JO
IPU
PJM
5PQ
XJUI
DBOF

2 eggs TVHBS
TZSVQ
JG
ZPV
XJTI

Milk, as needed for the dough
Oil
Cane sugar syrup

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 t
*O
B
CPXM
NJY
UIF
ESZ
JOHSFEJFOUT
UIF
XIFBU

›
LH
RVJOPB
nPVS nPVS
RVJOPB
nPVS
TBMU
TVHBS
CBLJOH
QPXEFS


H
TVHBS BOE
MBSE
HSBEVBMMZ
BEEJOH
XBUFS

H
TBMU
t
,OFBE
XJUI
ZPVS
IBOET
VOUJM
UIF
EPVHI
CFDPNFT


H
BOJTFFE
FMBTUJD
-FBWF
JU
UP
SFTU
VOUJM
TPGU
BCPVU



H
CBLJOH
QPXEFS NJOVUFT


H
MBSE

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

Ingredients: Preparation:

DVQ
RVJOPB
nBLFT t
1FFM
UIF
BQQMFT
DVU
JO
IBMG
BOE
SFNPWF
TFFET
12 cups water

NFEJVN
HSFFO
BQQMFT
t
#PJM
XBUFS
JO
B
QPU
BEE
UIF
TVHBS
HSPVOE
DJO
PS

NFEJVN
QFBDIFT
OBNPO
PS
TUJDL

BOE
UIF
BQQMFT
-FBWF
UP
DPPL

for 10 minutes.
›
UTQ
HSPVOE
DJOOBNPO
PS

POF
DJOOBNPO
TUJDL
t
"EE
UIF
RVJOPB
nBLFT
MFBWF
UP
CPJM
GPS

NPSF

ž
DVQ
DPSOnPVS

NJOVUFT
SFNPWF
GSPN
UIF
IFBU
BOE
MFU
DPPM
4VHBS
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
Source: Patricio Víctor Bermúdez, recipes from Lluta Valley
Traditional
recipe
(Chile)

Ingredients: Preparation:
›
DVQ
RVJOPB
HSPVOE
BOE
UPBTUFE
t
#PJM
UIF
NJML
BOE
BEE
UIF
RVJOPB
BOE
TVHBS
*UT

›
DVQ
NJML
DPOTJTUFODZ
TIPVME
CF
MJLF
QPSSJEHF
#SPXO
TVHBS

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 t
#PJM
UIF
QJOFBQQMF
QFFM
XJUI
UIF
DMPWF
BOE


NFEJVN
QJOFBQQMF
mOFMZ
EJDFE DJOOBNPO
JO
mWF
MJUSFT
PG
XBUFS
GPS

NJOVUFT

DVQT
TVHBS
PS
NPSF
JG
OFFEFE
t
4USBJO
UIF
NJYUVSF
BEE
UIF
RVJOPB
nBLFT
BOE

1JOFBQQMF
QFFM
DPPL
GPS

NPSF
NJOVUFT
Cinnamon
$MPWF 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)
Serves: 10
Innovative
recipe

Ingredients: Preparation:

DVQT
RVJOPB
t
*O
POF
MJUSF
PG
XBUFS
DPPL
UIF
RVJOPB
QJOFBQQMF


MJUSFT
XBUFS OBSBOKJMMB
BOE
QBTTJPO
GSVJU
KVJDF
GPS
POF
IPVS


TQSJHT
IJFSCB
MVJTB
MFNPOHSBTT
BOE
MFU
DPPM

TQSJHT
MFNPO
WFSCFOB
t
*O
BOPUIFS
QPU
CPJM
UXP
MJUSFT
PG
XBUFS
XJUI


UCTQ
BMMTQJDF UIF
CSPXO
TVHBS
DJOOBNPO
DMPWFT
BMMTQJDF


DMPWFT MFNPO
WFSCFOB
BOE
IJFSCB
MVJTB

DVQ
QJOFBQQMF
t
0ODF
CPJMJOH
UVSO
PGG
UIF
IFBU
BOE
DPWFS
UIF


DJOOBNPO
TUJDLT pot for infusion.

DVQ
OBSBOKJMMB
t
4UJS
UIF
mSTU
QSFQBSBUJPO
BOE
TJFWF
CPUI

›
DVQ
QBTTJPO
GSVJU
KVJDF
preparations.

DVQT
CSPXO
TVHBS
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 de-
voted himself to his new passion, and in 1999 opened the Indigo restau-
rant in Mumbai, which offers Mediterranean dishes with local flavours
and styles. Indigo has received a series of international recommenda-
tions, including 28th ranking in the 2013 list of “Asia’s 50 best restau-
rants” 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 star-
ted 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, pre-
ferably 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 Eu-
rope, 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 restau-
rant, 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 nutri-
tion 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, An-
dre Chiang’s cuisine has been influenced by his many years spent in the kit-
chens 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 sen-
ses. 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 Ma-
gazine 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”, produ-
ced 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 Ma-
tutino 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 pro-
grammes of Elgourmet.com and has published the books Dolli cocina para
todos and Dolli Irigoyen en su cocina. She has received countless awards du-
ring 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 chan-
nel 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 num-
ber 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 Gatu-
rriquisimo.

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 mo-
dern 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 promo-
tes 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 ma-
gazine 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 kilome-
tres 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 traditio-
nal 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 auspi-
ces 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 concentra-
ted 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 de-
licacies for high-level political meetings and has participated in television
programmes with cookery segments, such as those of the Utilísima chan-
nel 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 culi-
nary 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 gastro-
nomy in Sweden and Holland. She is currently co-director of Verde Oli-
va, 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 Ban-
gkok. 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 res-
taurant 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. Soló-
rzano 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 infor-
mation 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 Janei-
ro 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, An-
doni 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 Ma-
rriott. He has also taught at the University of Guayaquil and at the School
of Gastronomic Sciences of the Universidad de Especialidades Espíritu San-
to (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 Lata-
cunga 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, in-
cluding 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 cham-
pion 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 pro-
gramme 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 Res-
taurante 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 resou-
rces; 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 com-
munities of Jalsuri, Contorno Letanías, Charahuayto, Callisaya, Canavi-
ri, 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 gas-
tronomic association dedicated to quinoa in the year 2007. This group
emerged from training given through the Project to Strengthen the Eco-
nomic 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 responsi-
ble for coordinating and facilitating the implementation of the COMPA-
SUR 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 expe-
riences 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 Mar-

tín (Ecuador)
Laguna de San Martín is a community in the canton of Riobamba, pa-
rish of Quimiac, in the province of Chimborazo. Its inhabitants are far-
mers 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 An-
dean 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 andíge-

na): 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 obtai-
ned 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 con-
sumed 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 cir-
culation 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, empa-
nizao, piloncillo, tapa de dulce, papelón and panocha. It is a solid piece of coffee-
coloured 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
Degrees
Temperature Degrees Celsius British gas mark
Fahrenheit
200 95 0
Very low 225 110 1/4
250 120 1/2
275 135 1
Low or slow
300 150 2
Warm 325 165 3
Moderate 350 175 4
Moderately hot 375 190 5
400 200 6
Hot
425 220 7
450 230 8
Very hot
475 245 9

EQUIVALENTS FOR DIFFERENT TYPES OF INGREDIENT

Fine Liquid
Grain Granular Liquids
Cup powder solids
e.g. rice e.g. sugar e.g. milk
e.g. flour e.g. lard
1 140 g 150 g 190 g 200 g 240 ml
3/4 105 g 113 g 143 g 150 g 180 ml
2/3 93 g 100 g 125 g 133 g 160 ml
1/2 70 g 75 g 95 g 100 g 120 ml
1/3 47 g 50 g 63 g 67 g 80 ml
1/4 35 g 38 g 48 g 50 g 60 ml
1/8 18 g 19 g 24 g 25 g 30 ml

182
 LIQUID INGREDIENTS BY VOLUME
teaspoon tablespoon cup fluid oz Mililitre litre
1/4 teaspoon 1 ml
1/2 teaspoon 2 ml
1 teaspoon 5 ml
3 teaspoons 1 tablespoon 1/2 fluid oz 15 ml
2 tablespoons 1/8 cup 1 fluid oz 30 ml
4 tablespoons 1/4 cup 2 fluid oz 60 ml
5 1/3 tablespoons 1/3 cup 3 fluid oz 80 ml
8 tablespoons 1/2 cup 4 fluid oz 120 ml
10 2/3 tablespoons 2/3 cup 5 fluid oz 160 ml
12 tablespoons 3/4 cup 6 fluid oz 180 ml
16 tablespoons 1 cup 8 fluid oz 240 ml
1 pt 2 cups 16 fluid oz 480 ml 1litre
1 qt 4 cups 32 fluid oz 960 ml
33 fluid oz 1000 ml

DRY INGREDIENTS BY WEIGHT

To convert ounces to grams, multiply the number of ounces by 30.

1 oz 1/16 lb 30 g
4 oz 1/4 lb 120 g
8 oz 1/2 lb 240 g
12 oz 3/4 lb 360 g
16 oz 1 lb 480 g

183
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 nutri-
tious and often compared to spinach for its similar flavour and high vitamin A con-
tent (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 Bean Maize Rice Wheat

Energy (Kcal/100g) 399 367 408 372 392
Protein (g/100g) 16.5 28.0 10.2 7.6 14.3
Fat (g/100g) 6.3 1.1 4.7 2.2 2.3
Total Carbohydrate (g/100g) 69.0 61.2 81.1 80.4 78.4
Source: Koziol (1992)

186
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 biogeogra-
phical 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 con-
trast 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)

FAO a Quinoa b Maize b Rice b Wheat b

Isoleucine 3.0 4.9 4.0 4.1 4.2
Leucine 6.1 6.6 12.5 8.2 6.8
Lysine 4.8 6.0 2.9 3.8 2.6
Methionine c 2.3 5.3 4.0 3.6 3.7
Phenylalanine d 4.1 6.9 8.6 10.5 8.2
Threonine 2.5 3.7 3.8 3.8 2.8
Tryptophan 0.66 0.9 0.7 1.1 1.2
Valline 4.0 4.5 5.0 6.1 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 diffe-
rence 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 homeos-
tasis within the body (Mann et al, 2007). In a study of four quinoa varieties, Repo-
Carrasco-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).

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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 Soy Peanut Olive

Saturated Fat
Myristic (C14:0) 0.2 NR NR NR
Palmitic (C16:0) 9.9 9.4 9.3 9.6
Stearic (C18:0) 0.8 4.4 2.0 2.8
Monounsaturated Fat
Palmitoleic (C16:1) 0.1 NR NR NR
Oleic (18:1) 24.5 21.6 44.7 79.4
Polyunsaturated Fat
Linoleic (C18:2) 50.2 55.2 35.8 7.6
Linolenic (C18:3) 5.4 9.0 NR 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 potas-
sium 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 cal-
cium, 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 13.2 2.1 0.7 3.8
Magnesium 249.6 137.1 73.5 169.4
Phosphorus 383.7 292.6 137.8 467.7
Potassium 926.7 377.1 118.3 578.3
Zinc 4.4 2.9 0.6 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
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