Quinoa, pronounced "keen-wa," is a grainlike food growing in popularity. Rich in fiber and packed with nutrients, quinoa contains B vitamins, minerals, iron and calcium and is considered a protein with nine essential amino acids.

Crunchy, nutty quinoa is available at most health food stores and supermarkets. It’s a good carbohydrate and protein substitute, and since quinoa doesn’t contain gluten, it’s ideal for those on gluten-free diets.

Its mild taste mixes well with breads, breakfast foods and soups and salads.

Basic cooking method: Rinse before cooking; use 1 cup quinoa to 2 cups liquid; simmer 15 to 20 minutes.

Red Quinoa Tabbouleh

1/3 cup extra-virgin olive oil

2 cloves garlic, finely minced

2 cups cooked red quinoa

1 cup cooked garbanzo beans (dried or canned)

½ cup red onion, finely diced

1 pint cherry tomatoes, quartered

1 bunch cilantro, finely chopped (about ½ cup)

1 bunch mint, finely chopped (about ½ cup)

Juice from one lemon (about ¼ cup)

½ teaspoon salt

¼ teaspoon pepper

1/2 cup chopped black olives

In small bowl, combine olive oil and garlic; set aside to infuse garlic flavor in oil.

In medium bowl, combine quinoa, garbanzo beans, onion and tomatoes. Add cilantro and mint.

Mix in lemon juice, oil-garlic mixture and salt and pepper, coating salad evenly. Top with chopped olives. Serves 8.

Approximate nutritional information, per serving (not including salt to taste): 200 calories, 11 g fat, 1.5 g saturated fat, no cholesterol, 100 mg sodium, 22 g carbohydrate, 4 g fiber, 3 g sugar, 5 g protein

Lemon Poppy Seed Quinoa Scones

2½ cups all-purpose, whole-wheat or spelt flour

1 cup cooked white quinoa

1/3 cup sugar, plus some for sprinkling

3 teaspoons baking powder

¼ teaspoon salt

3 tablespoons poppy seeds

Zest and juice from one lemon (preferably Meyer, about 1/4 cup)

½ cup water

½ cup butter or margarine

Preheat oven to 425 degrees. Lightly grease baking sheet.

In medium bowl, add flour, quinoa, sugar, baking powder, salt, poppy seeds, and lemon zest; mix well.

In separate bowl, add lemon juice to water.

Break butter into small pieces and cut into dry mixture with fork or pastry cutter until pea-size pieces form. Do not overwork the dough.

Chill both lemon juice mixture and butter mixture in freezer for about 15 minutes.

Add lemon juice mixture to butter mixture, mixing gently just until dough holds together. Do not overmix.

Place dough onto lightly floured surface and form into a ball. Flatten to a thickness of 1/2 inch. Cut into 8 equal wedges.

Place wedges on prepared baking sheet. Sprinkle each with sugar. Bake 15 minutes. Serve warm. Makes 8 servings.

Approximate nutritional analysis per serving: 300 calories, 14 g fat, 8 g saturated fat, 30 mg cholesterol, 300 mg sodium, 41 g carbohydrate, 5 g fiber, 9 g sugar, 7 g protein

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More Hawaiian Electric Co. recipes are available at www.heco.com.