Kaniwa – The Next Super Grain

Posted 05/23/2014 | By HealthCorps

You’ve probably heard about quinoa, an ancient grain that is high in protein. A grain called kaniwa is now beginning to grow in popularity. Sourced from South America, this grain is also high in protein, gluten-free, and is also an excellent source of iron.  It looks a bit like red quinoa, but kaniwa grains are smaller. It’s a versatile grain that can be used in breakfast cereal (add to traditional oatmeal) or in salads. Here’s a filling salad recipe that uses kaniwa as the grain base. If you can’t find this grain in your supermarket, you can buy it online.

Kaniwa, corn and bean salad:

  • ¾ cup kaniwa
  • 1 cup canned corn kernels
  • 2 carrots, diced
  • 1 green pepper, diced
  • 2 stalks of celery, diced
  • 2 scallions, diced
  • ½ cup shelled edamame
  • 3 sundried tomato slices, diced


  • 3 tablespoons extra virgin olive oil
  • 3 tablespoons lemon juice
  • 2 tablespoons fresh squeezed orange juice
  • Salt and pepper to taste
  • Optional – 2 teaspoons Italian parsley, chopped

Add the kaniwa to 1 ½ cups of water and bring to a gentle boil. Lower heat and simmer till water is absorbed.  Transfer the grain to a bowl and allow it to cool. Add the rest of the ingredients. Mix well and toss with dressing. Serve immediately.  Recipe serves 4-6.

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