{meatless monday} — cute, crunchy, colourful : kaniwa

11 Feb
honey drizzled kaniwa with mushrooms and red peppers

honey drizzled kaniwa with mushrooms and red peppers


i’ve written about kaniwa – i’ve only eaten it once before but i totally loved it and wanted to try it again.  you can read a little about my first experience here. i really love the stuff.  it’s similar to quinoa but with a little more “crunch” and it’s much smaller in size – so tiny!

there’s not a lot of nutritional information available in the US about this great ancient grain just yet – but it is loaded with protein and fiber, so it’s great for vegans, and it is naturally gluten-free. there’s talk of it being a superfood. keep your eyes and ears open for more information as it surfaces on this amazing little grain…


the ratio is 1:2 for kaniwa and water….


add the kaniwa and water to the pan at the same time and bring to a boil on medium to high heat…


i chopped up red peppers and crimini mushrooms to go in my dish…  the kaniwa is very earthy in flavour and i thought the red pepper would give it a little sweetness…


because it does not contain saponins, you do not have to rinse the kaniwa. and you may notice it kind of sticks to the water at first, almost like a fine sand… i like to play with my food…


boil the kaniwa on medium heat for about 15-20 minutes…


the kaniwa grain will become very rich in colour as it cooks…


i added in a little of my favourite butter alternative… i like soy free for a few reasons.  you could do regular butter or even olive oil or coconut oil…


i also added in some delicious good-for-you local honey to sweeten it up… maple syrup is wonderful with kaniwa, too!


toss in your veggies when there is a little water remaining, cook them in for the last 5 minutes or so, until softened.  cover for a few minutes and cook until all of the water is absorbed… fluff with a fork and serve immediately…


this dish keeps well in the fridge – good as a salad topper or reheated for lunch. great in pilafs or put it in a wrap!  you can find kaniwa in the bulk department at health food stores like whole foods market or online by doing a little research.  if you try some, let me know what you think!

i just love the texture, it’s so fun to eat! 😉

6 Responses to “{meatless monday} — cute, crunchy, colourful : kaniwa”

  1. roodonfood February 11, 2013 at 9:05 am #

    Very cool. I kept thinking that this was an alternate spelling to Quinoa but not it’s totally its own thing. I will give this a try. Additional grains are always appreciated. Good post.


  2. Michael Balzano February 12, 2013 at 10:03 am #

    Hey! I’m glad you’ve tried Kaniwa. I’ve been meaning to check it out, so thanks for the sweet recipe!


    • cooking with audrey February 12, 2013 at 10:07 am #

      hey michael! thanks for the feedback, i always look forward to trying new things from the bulk department! 🙂 thanks for reading!!


  3. peruviansuperfood February 23, 2013 at 8:14 am #

    Thanks Audrey, love your work, great recipe!



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    […] introduced you to kaniwa a few times now… and this is one of my new favourite things to do with […]


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