A few weeks ago, I was on the Big Island visiting my son and his family in Waikoloa. I guess I brought the rain from Honolulu, because it poured the day I arrived. Thank God! They really needed the rain after the huge fire they had a week before, which left soot everywhere. It seemed like we were always trying to sweep and mop the soot-covered floor. Needless to say, after doing this and other chores, we didn't want to spend too much time cooking. My daughter-in-law, August, had some cooked quinoa on hand, so we decided to use it in a casserole.

Quinoa, (pronounced key-NO-ah or KEEN-wah) contains up to 20 percent high-quality protein. This grain is also high in B vitamins, iron, zinc, potassium, calcium and vitamin E. It is a member of the goosefoot family (Chenopodiaceae), so named because its three-lobed leaf is shaped like a foot of a goose.

Quinoa is believed to have been first cultivated in South America thousands of years ago. U.S. distributors still import the grain from South America. The imported variety is large, about the size of millet, and uniformly buff or cream colored. It has been well processed so that most of the bitter saponin coating is removed. Saponin acts as a natural pesticide, discouraging predators with its offputting flavor. Although quinoa is processed, it still needs to be washed before cooking. To wash the quinoa, place it in a deep bowl and cover with cold water. Gently rub the grains between your palms for about 6 seconds, then drain into a fine-mesh strainer. If using the domestic variety, repeat until the water runs clear.

Domestic quinoa is smaller, with a richer, deeper color from off-white to dark tan. This type of quinoa requires extra washing, producing a less dry and fluffy grain.

This casserole took about 40 minutes to prepare, not including the baking time, but what a great dish. We served this with a balsamic vinegar-dressed salad and crusty bread. It was great the next day, especially after we spent a big part of the day cleaning up after the fire.

QUINOA SPINACH CASSEROLE

2 cups chicken or vegetable stock

1/4 teaspoon sea salt or 2 teaspoons tamari (soy sauce)

Freshly ground pepper to taste

Nonfat cooking spray

1 cup imported quinoa or 1 1/3 cups domestic quinoa, well washed

1 tablespoon extra-virgin olive oil

2 cups minced sweet onion

6 cloves garlic, minced

1 cup portobello mushroom or shiitake mushroom, chopped

2 pounds fresh spinach, stemmed and finely chopped

2 to 4 tablespoons low-sodium soy sauce

4 to 6 teaspoons of Greek seasoning blend (onion, spearmint, oregano, garlic, sea salt)

Salt to taste

1 cup Egg Beaters

1 cup nonfat milk

1 1/2 cups grated low-fat cheese

1/4 cup sunflower seeds

Paprika

In a 1-quart saucepan over high heat, combine the stock, salt (or tamari) and pepper. Bring to rapid boil, add the washed quinoa; cover and lower heat to simmer. Cook for 12 minutes or until all the water has been absorbed. The grain should be translucent with a thin white curlicue around it. Remove from heat and let it rest 5 minutes, covered. Fluff with a fork.

Preheat the oven to 350 degrees. Spray a 9-by-13-inch baking pan with nonstick spray.

Heat the olive oil in a deep skillet. Saute the onion and garlic until soft. Add the mushrooms and cook until soft. Add spinach, soy sauce and Greek seasoning and cook for 5 minutes more over medium heat, stirring frequently. Place the quinoa in a large bowl and add the cooked vegetables. Taste and add salt, if desired.

Beat together the Egg Beaters and milk and stir this into the quinoa-spinach mixture along with the grated cheese. Spread this mixture in the sprayed pan and sprinkle with sunflower seeds and paprika. Bake uncovered for 35 to 40 minutes or until heated through and lightly browned on top.

Serves 6.

Want a local recipe lightened up? Write Light & Local Taste Section, The Advertiser, P.O. Box 3110, Honolulu, HI 96802 or taste@honoluluadvertiser.com. Carol Devenot is a Kaimuki-raised kama'aina, teacher and recipe consultant, and author of "Island Light Cuisine"(Blue Sea Publishing, paper, 2003). Learn more at www.islandlightcuisine.com.

Reach Carol Devenot at taste@honoluluadvertiser.com.