I present to you kaniwa, a supergrain related to Quinoa. Both kaniwa and quinoa are good sources of protein, calcium, iron and flavonoids. Quinoa seems to get all of the attention these days but kaniwa are smaller in size which gives them a completely different experience and texture in whatever dish you are preparing, be it a kaniwa salad, a kaniwa breakfast recipe (Kaniwa pancakes are amazing), or a Kaniwa Mexican recipe (like Kaniwa fritadas). These superfood grains are gluten-free and can be consumed by those who suffer from coeliac disease.
Here are some benefits of Kaniwa and Quinoa:
- They are some of the best anti-inflammatory foods out there.
- Both reduce risk to Type 2 Diabetes by regulating blood-sugar levels.
- Quinoa and Kaniwa contain phytonutrients with antioxidantsto help prevent cancer.
- These two superfoods lower total cholesterol and help maintain levels of HDL cholesterol.
- They actually decrease the risk of allergies.
- The two both balance skin pigmentation, giving a clearer complexion due to antioxidants.
You can read more about Kaniwa here and here
Why Kaniwa? The protein content of Kaniwa seeds are significantly higher than that of quinoa. The nutritional value of kaniwa proteins are equivalent to those found in milk proteins, which make kaniwa a substitute to animal proteins for vegans. The kaniwa seeds also have higher amounts of fiber than quinoa. The Kaniwa grain has become my favorite to cook with as it has much lower amounts of the bitter tasting saponins than other grains.
Where to buy Kaniwa:
You can buy Kaniwa and Quinoa at most local health stores, or at online storefronts like Amazon. I bought Kaniwa grain seeds from my local Sprouts market, although I wish they carried organic Kaniwa as I'm always willing to pay a little more for the peace of mind I get with organic food. That said I will definitely buy organic Kaniwa grains from Amazon next time.
Ancient grains list : spelt, kamut, millet, barley, teff, oats, freekeh, bulgur, sorghum, Farro, einkorn, emmer; quinoa, kaniwa, amaranth, buckwheat, and chia seeds.
📖 Recipe
Ancient Grains - Kaniwa Salad
Ingredients
- For Kaniwa Salad:
- 1 cup Kaniwa
- 2 cups water
- 1 ½ cups halved cherry tomatoes
- ⅓ cup avocado chopped
- ⅓ cup mango chopped
- ⅓ cup red bell pepper chopped
- ¼ cup chopped fresh cilantro
- Kaniwa salad dressing:
- ¼ cup extra-virgin olive oil
- 2 tablespoons red wine vinegar
- 2 limes or lemons juiced (add more according to your liking)
- 2 teaspoons ground cumin
- 1 teaspoons salt
- teaspoons Optional : 1 to 1 ½ of honey or agave nectar if you like a sweetness in your dressing
- Add salt and ground black pepper to taste
Method
- Bring water to a boil in saucepan
- Add rinsed Kaniwa, reduce heat to medium-low than simmer.
- Cover and cook until all of the water is absorbed (for about 10-15 minutes).
- Stir frequently to prevent sticking and burning.
- Remove from the heat and let the Kaniwa stand, covered for about 2-3 minutes
- Whisk olive oil, lime juice, cumin, 1 teaspoon salt, and red pepper flakes together in a bowl.
- Mix Kaniwa and all other non-salad dressing ingredients in a bowl.
- Pour dressing over Kaniwa salad mixture; toss to coat.
- Stir in cilantro; season with salt and black pepper.
- Serve immediately or chill in refrigerator.
- Note: This Kaniwa salad can be refrigerated overnight.
Tried this recipe?
Let us know how it was!
Rebecca Swenor says
These kaniwa salad sounds very interesting and I would love to try it. I have never heard of Kaniwa is something that sounds like something I am going to have to look into. I love how it helps with inflammation and with fibromyalgia this sounds like a grain that would help me. Thanks for sharing the information and recipe.
Rika says
Hope you can find Kaniwa at your local store..
Annemarie LeBlanc says
Haven't tried those grains before. I've read a lot of good things about Quinoa and would love to try them. I will have to ask stores around my area if they have Kaniwa, or I can always go the Amazon route. Thanks for sharing the recipe!
Parpar de Real says
I've never heard of this salad before but it looks amazing and tasty!I bet my wife will surely love this salad. Glad you share the procedure
chefjoe11 says
I have also never heard of kaniwah before. I love quinoa and this looks very similar. Thanks for sharing, I will be looking for this grain at the store.
Terri Ramsey Beavers says
I saw this on Facebook and had to come and check out your post to see what Kaniwa is. This recipe looks so delicious.
Vera Sweeney says
I have never heard of kaniwah before!! This sounds like a great recipe to try out.
Rika says
I just found this super grain last week too 🙂
Shirgie Scf says
Oh yeah, I;ve seen this grain before. My Uzbek friend used to substitute this for a rice. She said it's healthy but I don;t know the name though. Now I know it's Kaniwa, and I also didn;t know you can cook it this way. I just think you can just cook and eat it like a rice. I will refer this page to her/
Rika says
So healthy and gluten free too 🙂
kayla says
Gorgeous blog! The photos and layout make it so easy to read! I practically have this for dinner every night! Love love love quinoa!
Jackie says
Delicious! I made the recipe as listed
Rika says
Hi Jackie,
I'm so glad you loved it! Thanks for making it exactly as listed.
Best,
Rika