Canihua: Superfood from the Andes

You already know all about quinoa and its multitude of health benefits, but have you heard of its close relation, canihua? The reddish-brown seeds are also a precious ancient super grain, with a common history and similar nutrition profile as the highly sought-after quinoa. It has a nutty flavor, and is slightly milder and sweeter and a little crunchier than quinoa.

Canihua was a staple food for the Inca and Aztec cultures and has been prized in South America for thousands of years. Canihua is grown at altitudes of over 3800 metres in the Andean highlands of Peru and Bolivia, in extreme cold and drought. This resilient plant is one of the toughest crops, growing in conditions where even quinoa may not survive.

Canihua is now a globally recognised superfood. Like quinoa, canihua are organic superfoods that is exceptionally rich in protein, with a balance of all the essential amino acids. It is also a good source of calcium and zinc, as well as antioxidants and omegas 3, 6 and 9. As an added bonus, canihua is naturally gluten-free, making it a great choice for people with gluten sensitivities.

At less than half the size of quinoa, canihua is a superb source of dietary fibre. A single serving will give you a whopping 60 per cent of your recommended daily intake of iron, four times that of quinoa. They also contain no saponins – the natural coating that gives some other grains soapy, bitter flavour unless washed thoroughly. Hence, there’s no need to rinse or soak canihua before cooking.

To prepare canihua, put in a cup of grains with two cups of water or stock, cover and bring to the boil. Reduce heat to simmer until all liquid is absorbed, about 15-20 minutes. Canihua pairs well with both savoury and sweet dishes. Try it in salads, stir-fries, soups and stews, or simply served as a delicious side dish.