The many benefits of quinoa make it a healthy addition to your diet. It is gluten-free, nutrient-dense, and contains vitamins B and E, calcium, magnesium, potassium, and phosphorus. Quinoa’s high dietary fiber content makes it a wonderful food for weight loss and alleviating other digestive issues, such as constipation.
1- Lemony White Bean Quinoa Bowl:
Colleen, chef, The Food Blog.
- 2/3 cup Quinoa (dry)
- 2 cups Cannellini Beans (drained, rinsed)
- 1/2 Red Bell Pepper (chopped)
- 1/4 cup Red Onion (finely chopped)
- 1/4 cup Lemon Juice
- 1 Garlic (clove, small, minced)
- 1 teaspoon Dried Parsley
- 1/4 teaspoon Sea Salt
- 1/2 Cucumber (sliced)
- 1 cup Cherry Tomatoes (chopped)
- Cook the quinoa according to package directions. Allow the cooked quinoa to cool slightly.
- Meanwhile, add the beans, red pepper and onion to a mixing bowl. Stir to combine.
- In a jar or small bowl combine the lemon juice, garlic, parsley, and salt. Pour the dressing over the bean mixture and stir to combine. Season with salt, or lemon.
- To serve, divide the quinoa and bean mixture between bowls along with the cucumber and tomatoes. Enjoy!
2- Mango Quinoa Bowl:
Bridgette Witte www.culinarydebates.com
- 1 ½ cups of quinoa
- ½ kosher salt spoon
- three to four mangoes
- Avocado one
- 1 pepper, red
- 1/2 of a tiny red cabbage
- 8 cups of greens, mixed
- For the garnish, cashews
- For the garnish, use fresh cilantro
- ½ cup of raw cashews
- 1 teaspoon of ginger, minced
- 1 large orange and ½ cup of orange juice
- A teaspoon of lime juice
- kosher salt, ¼ teaspoon
- While preparing the dish, or for at least 20 minutes, place the cashews in a bowl and soak them.
- The quinoa should be well drained after being rinsed with cold water using a strainer. Put the quinoa and three cups of water in a saucepan.
- After bringing everything to a boil, turn down the heat. Once you’ve given it a quick stir, simmer the quinoa for 17 to 20 minutes, or until all of the water has been absorbed. Quinoa should be taken off the heat, covered, and allowed to steam for five minutes before being fluffed with a fork.
- Add 1/2 teaspoon kosher salt and stir.
- Slice the mango in the meantime. Slice the avocado. pepper into dice. Grate the cabbage.
- Drain the cashews when the quinoa is finished. Trim the ginger after peeling. To the bowl of a high speed blender, add cashews, ginger, orange juice, lime juice, and kosher salt. Blend the mixture until it is entirely smooth. If more water is needed, add it as you go.
- To serve, combine the quinoa and greens in a bowl with the mango and vegetables on top. Sprinkle generously with dressing, garnish with cashews and chopped cilantro, and make sure to flavour the entire bowl with it.
3- Southwestern Quinoa Salad:
Quinoa makes a perfect base for this hearty, nutritious and delicious salad. With black beans, corn, tomatoes and a sweet/spicy chili lime dressing. Perfect for meal prep, lunch, dinner, side dish or pot luck.
- 1 cup quinoa cooked and cooled
- 1 15 0z can black beans drained and rinsed
- 1 12 oz. can corn drained
- 1 cup grape tomatoes halved
- ½ cup red onion finely diced
- ¼ cup cilantro chopped
- ¼ cup olive oil extra virgin
- 2 tablespoon lime juice one lime
- 2 tablespoon honey
- 1 teaspoon chili powder or more to taste
- ¼ teaspoon salt
- Combine quinoa, beans, corn, tomatoes, onion and cilantro in a large bowl.
- Whisk the dressing ingredients together in a small bowl
- Pour the dressing over the salad ingredients
- Stir gently to combine dressing with salad ingredients
- Serve with avocado or other optional ingredients and extra lime wedges.
4- Turkey and Quinoa Stuffed Bell Peppers (Without Rice):
Kat Higashiyama www.theheirloompantry.co
It’s a nutritious, filling weeknight recipe and a fantastic way to get protein and vegetables you need without sacrificing flavor.
- 1 cup quinoa
- 2 cups filtered water
- 2 tablespoon olive oil
- 1 small yellow onion diced
- 4 red bell peppers
- 1 lb. ground turkey
- 1 teaspoon garlic powder
- 1 teaspoon red chili flakes
- 1 teaspoon dried oregano
- 2 tbsp fresh basil
- Freshly ground black pepper
- Sea salt
- 4 roma tomatoes chopped
- 2 cups spinach chopped
- ½ cup whole milk plain Greek yogurt
- ⅔ Cup feta
- Heat oven – Preheat the oven to 375° F.
- Cook quinoa – In a boiling pot of water or rice cooker, cook the quinoa. If using a pot, add quinoa and 2 cups filtered water to a medium saucepan. Bring the mixture to a boil and reduce to a simmer. Cover and cook for 10-12 minutes, until water is completely absorbed. Remove from heat and fluff quinoa with a fork.
- 1 cup quinoa, 2 cups filtered water
- Prepare peppers – Cut the bell peppers in half lengthwise and scoop out the seeds and white membrane. Place the bell peppers in the baking dish with the opening facing up. Set aside.
4 red bell peppers
- Cook ingredients – While the quinoa cooks, cook the turkey mixture. Heat the olive oil in a large pan over medium heat and add the onions. Once the onions begin to turn translucent, add the turkey meat and break up the chunks until the meat is lightly browned. Stir in chili flakes, garlic powder, oregano, basil, salt, and pepper. Cook for 3 minutes, then stir in the tomatoes and spinach and cover with a lid. Cook until the tomatoes are soft and the spinach is wilted, another 5 minutes, and stir halfway through. Remove from heat and stir in the yogurt, quinoa, and feta until evenly mixed.
- 1 small yellow onion,1 lb. ground turkey, 4 roma tomatoes, 2 cups spinach, ½ cup whole milk plain Greek yogurt,1 teaspoon red chili flakes,1 teaspoon garlic powder,1 teaspoon dried oregano,2 tablespoon fresh basil, sea salt, freshly ground black pepper,⅔ cup feta
Stuff peppers – Once the quinoa mixture is complete, scoop the quinoa and fill each bell pepper.
Cook peppers – Drizzle the peppers with olive oil and add about a quarter cup of water to the baking dish. Cover the baking dish with foil or a lid and bake in the oven for 30 minutes. Uncover the dish and bake for an additional 10 minutes.
- Cook quinoa in rice cooker – For a low maintenance approach, cook the quinoa in a rice cooker. Unlike cooking it on the stove, you don’t have to babysit it.
- Use peppers that are the same size – Use bell peppers that are about the same size so they take the same amount of time to cook.
- Red peppers are the most nutritious – Red peppers are the most nutritious bell peppers because they’ve been on the vine longest.
Calories: 433kcal | Carbohydrates: 43g | Protein: 42g | Fat: 12g | Saturated Fat: 4g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 3g | Trans Fat: 0.02g | Cholesterol: 86mg | Sodium: 452mg | Potassium: 1174mg | Fiber: 8g | Sugar: 9g | Vitamin A: 5973IU | Vitamin C: 167mg | Calcium: 226mg | Iron: 4mg
5- Harvest Salad with Quinoa and Arugula:
Kat Higashiyama www.theheirloompantry.co
A healthy and hearty salad that can be enjoyed all year long. It’s adorned with fall flavors, including dried cranberries, toasted walnuts, and sharp goat cheese. It also only takes 25 minutes to prepare and cook.
- 1 cup quinoa
- 2 cups water
- 2 oz goat cheese crumbled
- ½ cup dried cranberries
- ½ cup toasted walnuts
- 3 tablespoon basil chopped
- 2 tablespoon lemon juice
- 7 oz baby arugula
- 3 tablespoon mint chopped
- Cook the quinoa – Place the quinoa and water in a 1.5 quart sauce pan. Bring the mixture to a boil, then reduce to a simmer. Cover the sauce pan and cook until the quinoa has completely absorbed the water, about 10-15 minutes. Empty the quinoa into a large mixing bowl and fluff with a fork. Allow the quinoa to cool.
- Make the quinoa mixture – Once the quinoa reaches room temperature, fold in goat cheese, cranberries, toasted walnuts, basil, salt, and pepper to taste. Set aside.
- Toss the salad – In a salad bowl or a serving plate, toss baby arugula, mint, lemon juice, and salt to taste.
- Assemble the salad – Top the greens with the quinoa mixture and garnish with herbs and lemon slices.
The quinoa mixture can be made and refrigerated up to two days ahead of time.
Calories: 177kcal | Carbohydrates: 22g | Protein: 6g | Fat: 8g | Saturated Fat: 2g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 1g | Cholesterol: 3mg | Sodium: 38mg | Potassium: 265mg | Fiber: 3g | Sugar: 6g | Vitamin A: 786IU | Vitamin C: 6mg | Calcium: 75mg | Iron: 2mg
6- Quinoa Veggie Wrap Recipe:
Miryam Quinn Doblas, RD, of Eat Good 4 Life.
- 4 tortilla wraps
- 1 cup quinoa, uncooked
- 1/2 cup hummus
- 3 oz fresh spinach
- 2 oz sun-dried tomatoes, chopped
- 2 oz shredded carrots
- To cook the quinoa, add it to two cups of water or broth and bring the mixture to a boil. Reduce the heat and let it simmer for 15 to 20 minutes. Fluff it with a fork and set it aside to cool. Alternatively, you can prepare the quinoa in a rice cooker.
- Divide the hummus among the four tortilla wraps and spread the hummus over each wrap, keeping it away from the edges. Divide the quinoa among the wraps and spread it out over the hummus. Add the fresh spinach, shredded carrots and sun-dried tomatoes.
- Fold two ends in, and then tightly roll the wrap like a burrito. Slice the wrap in half on an angle. Serve and enjoy!
7- Crispy Quinoa Patties:
When you’re looking for ways to use leftover quinoa, try these easy tasty vegetarian quinoa patties, served with an avocado yogurt dip – perfect appetizer!
For the Patties
- 1 cup cooked quinoa
- 2 eggs beaten
- Salt and pepper to taste
- ½ red onions finely chopped
- ½ cup mozzarella cheese
- 2 cloves garlic clove crushed
- 1 cup bread crumbs
- Water as needed add moisture
- 1 tablespoon avocado oil
For the Avocado Yogurt Dip
- 2 tablespoons cilantro chopped
- ½ cup yogurt
- ½ avocado extra ripe
- Salt and pepper to taste
- Combine quinoa, eggs, salt and pepper in a medium bowl. Stir in onions, cheese and garlic. Add the bread crumbs, stir, and let sit for a few minutes so the crumbs can absorb some of the moisture. Feel free to add water if the mixture feels too dry. Form the mixture into 6-8 patties.
- Frying Instructions: Heat the oil in a large, heavy skillet over medium-low heat. Place add quinoa on the heated pan, making sure not to overcrowd the pan and cook until the patties are golden color, about 7 – 10 per side minutes.
- Baking Instructions: Place the quinoa patties on a baking sheet lined with parchment paper. Brush the oil on top of the patties. Bake in a preheated oven at 400°F for 15 minutes, until golden.
- To make the avocado yogurt sauce, whisk together the cilantro, avocado and yogurt. Season with salt and pepper and serve with the cooked quinoa patties.
Calories: 333kcal, Carbohydrates: 35g, Protein: 13g, Fat: 15g, Saturated Fat: 4g, Cholesterol: 96mg, Sodium: 336mg, Potassium: 362mg, Fiber: 4g, Sugar: 4g, Vitamin A: 295IU, Vitamin C: 4mg, Calcium: 186mg, Iron: 2.6mg
8- Quinoa with Shiitake Gravy:
Serves: 8, www.edenfoods.com
- 2 cups Quinoa, or Red Quinoa, washed and drained
- 3 cups water, for cooking quinoa
- 4 cups water
- 0.88 ounces Whole Shiitake Mushrooms, or Sliced Shiitake Mushrooms
- 1 medium onion, chopped
- 1 clove garlic, minced
- 1/4 cup Kuzu Root Starch, dissolved in 1/3 cup cold water
- 2 TbspShoyu Soy Sauce, or to taste
- 2 Tbsp green onions, chopped for garnish
- Place quinoa and 3 cups water in a medium saucepan, cover and bring to a boil. Reduce the flame to medium-low and simmer 15 minutes.
- Remove from flame and let sit for 5 minutes.
- While the quinoa is cooking, bring 4 cups of water to a boil, add the shiitake, cover and simmer 20 minutes. Remove shiitake, discard stems and slice caps. Place the shiitake back into the boiling water.
- Add onions and garlic and cook another 5 minutes. Slowly add the dissolved kuzu, stirring constantly to prevent lumping, until thick and translucent.
- Add the shoyu, reduce flame to low, and simmer 2 to 3 minutes.
- Serve over quinoa. Garnish with chopped green onions.
Per serving – 207 calories, 3 g fat (11% calories from fat), 6 g protein, 39 g carbohydrate, 6 g fiber, 0 mg cholesterol, 229 mg sodium
9- Spiced Quinoa Apple Pie Parafait:
- 1 cup greek yogurt
- 1 apple, chopped
- 1/4 cup dry quinoa
- 1/2 tablespoon cinnamon
- 1/2 teaspoon nutmeg
- 1/2 teaspoon salt
- 1 tablespoon brown sugar
- Combine chopped apple, brown sugar, 1/4 tablespoon cinnamon, 1/4 teaspoon nutmeg and 1/4 teaspoon salt in an oven safe dish. Roast apples until soft and caramelized, about 15-20 minutes.
- Combine dry quinoa with remaining cinnamon, nutmeg and salt. Cook according to directions.
- When apples and quinoa have cooled (not completely, but they shouldn’t be scalding) layer in a glass with greek yogurt. If desired, mix yogurt with cinnamon and honey for topping.
10- Peanut Butter & Jelly Quinoa Breakfast Cookies:
These healthy quinoa breakfast cookies turn a classic flavor combination into a delectable breakfast treat. A chewy peanut butter base with a sweet chia jam!
- 1 flax egg 1 tablespoon flaxseed meal + 3 tablespoons water
- ½ cup creamy peanut butter this is my favorite brand
- ¼ cup pure maple syrup
- 1 medium banana mashed
- 1 teaspoon vanilla extract
- ½ cup rolled oats
- ½ cup quinoa flakes
- 1 teaspoon baking powder
- 1 teaspoon cinnamon
- ¼ teaspoon salt
- 1 tablespoon chia seeds
- 1/4 – 1/3 cup raspberry chia jam
- Preheat oven to 350 degrees F. Line a baking sheet with parchment paper and set aside.
- Whisk together the flaxseed meal and water, and set aside.
- Beat together peanut butter, syrup, banana and vanilla in a large bowl. Add flax egg and mix to combine.
- Pour in oats, quinoa flakes, baking powder, cinnamon and salt to the bowl and stir together. Drop 2 tablespoons of dough onto the baking sheet and repeat until no dough remains.
- Make an indent with your thumb or finger into the top of each cookie and spoon 1 teaspoon chia jam into the indentations.
- Bake cookies on center rack for 15 – 18 minutes until edges are golden brown. Remove and let cool on the pan for 5 minutes then transfer to a wire rack and cool completely.
- Enjoy at room temp or slightly reheated in a microwave.
Calories: 102kcal | Carbohydrates: 13g | Protein: 3g | Fat: 4g | Sodium: 74mg | Potassium: 135mg | Fiber: 1g | Sugar: 6g | Vitamin A: 5IU | Vitamin C: 0.7mg | Calcium: 29mg | Iron: 0.5mg
From breakfast, lunch, dinner, snacks and yes, even dessert, there’s always a place for quinoa in the mix.
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.