Kañiwa

Chenopodium pallidicaule

grain

Tiny brown seeds of a goosefoot from the Andean highlands, a cousin of quinoa; toasted and ground into flour, or cooked as porridge. They provide protein, fibre and betaine.

Origin

Andean Altiplano (Bolivia, Peru)

Season (United States)

all year round

Preparation

No rinsing needed — it lacks quinoa's bitterness — it cooks for 15 to 20 minutes in twice its volume of water, as porridge or like rice; toasted then ground, it gives a flour. Soaking, sprouting or sourdough bring its phytates down — and release the zinc and iron they were holding.

Molecules

Resistant starch RS1 · Betaine · Insoluble fibers · ProteinIn small amounts, not counted Arabinoxylans · Plant ironWhat slows things down Phytates

Did you know?

It originated around Lake Titicaca, where its genetic diversity is still greatest; once grown, the plant withstands night frosts.