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Monday, July 18th, 2011

Healthy Quinoa Recipe

Monday, July 18th, 2011

Quinoa & Greens

 

Have you tried quinoa? If not, you should try it immediately!!  Not only is it delicious but it has a boatload of health benefits!

From 3fatchicks.com “Prized as a sacred seed in the ancient Inca civilization, quinoa is still a nutritional treasure. This protein-packed food, with its nutty taste and chewy texture, is flavorful as well as filling. The benefits of quinoa are as plentiful as its culinary uses. Here are a few of the roles quinoa can play in a healthy diet:

1. Protein Powerhouse

Proteins are essential to the building and repair of the body’s tissues and to basic functions like growth, digestion and excretion. Quinoa has a higher protein content than wheat, barley or other major grains. One cup of quinoa has 9 grams, which trumps the protein-rich egg (6 grams). Quinoa, which contains all 8 of the essential amino acids, is a complete protein. It has become a favorite dish among vegans and vegetarians, but the pleasures and benefits of it are available to anyone seeking an alternative to meat, eggs and dairy products as a protein source.

2. Dieter’s Dream

Quinoa is a satisfying, low-cholesterol source of complex carbohydrates. Rich in fiber, it’s digested slowly and has a low glycemic index, helping you steer clear of the blood-sugar roller coaster. With its chewy texture, quinoa can be eaten at a leisurely pace. Its heart-healthy polyunsaturated fats will leave you feeling full while providing more nutritional content than breads or cereals made of refined grains. Quinoa can be eaten as a breakfast food to provide long-lasting energy and help you breeze through your morning workout. A meal of vegetables and quinoa, is a dieter’s dream: high in vitamins, minerals and protein, while low in fat and calories.

3. Internal Cleanser/Detoxifier

As a complex carbohydrate, quinoa acts an internal cleanser, easing the progress of food through the digestive tract. Used regularly in your diet, quinoa can help keep you free of constipation and bloating. Unlike more common grains such as wheat, quinoa is gluten-free and can be enjoyed by people with digestive disorders, like celiac disease. This versatile seed can be used in breads, soups or other foods where grains are a primary ingredient, offering a steady source of colon-cleansing fiber. The vitamin B and folate in quinoa also help the liver in its role of eliminating wastes from the body, adding to quinoa’s detoxifying properties.

4. Bone Builder

For vegans, people with lactose intolerance or those who are simply looking for non-dairy sources of this vital mineral, quinoa is a flavorful source of plant-derived calcium. Calcium builds and maintains bones and teeth, helps regulate the contraction of the heart, and facilitates nerve and muscle function. One cup of cooked quinoa contains 30 milligrams of calcium. Quinoa also contains impressive quantities of potassium, magnesium and zinc, minerals that are crucial for heart, nerve and muscle function.

5. Brain Food

A cup of cooked quinoa offers 15 percent of the U.S. Recommended Daily Allowance of iron, which helps to deliver oxygen to the blood, boosting energy and brain power. Quinoa’s vitamin B content can help keep the mind sharp, maintain brain volume and stabilize mood.”  (Source)

With a healthy nutritional profile like that, who wouldn’t want to get their hands on some quinoa?!

 

 

Yesterday I was craving something starchy and filling and quinoa sounded like the perfect fit to satisfy my craving.  I spruced it up by adding some green veggies and spices to make a well rounded, healthy and satisfying meal.

 

Quinoa & Greens

You’ll need:

  • 1 cup quinoa
  • 2 cups water
  • 1 leek, sliced thinly
  • 1-2 broccoli florets, roughly chopped
  • 1 zucchini, sliced into disks and then halved
  • 1 cup frozen peas
  • 2 green onions, thinly sliced
  • 2 cloves garlic
  • 4 stalks of kale, chopped into small strips
  • 1 handful baby spinach
  • 1Tbs organic butter or ghee
  • sea salt to taste
  • spices of choice (I used Frontier brand Adobo seasoning, and red pepper flakes) to taste

To Make the Quinoa: In a pot or large saucepan bring 2 cups of salted water to a boil. Add 1 cup quinoa turn the heat down to simmer and cover with a lid. Cook for 15 minutes. Remove quinoa from heat and allow to sit five minutes with the lid on.  Fluff quinoa gently with a fork.

To Make the Vegetables: In a skillet, first melt a pat of butter and saute garlic and green onions. Next add the sliced leeks, a few dashes of sea salt, and cook until leeks are soft.  Then add sliced zucchini, broccoli, kale and a little water if needed. Cover and cook until veggies are slightly soft. You may also add more salt at this time if needed. Lastly, add the spinach and frozen peas. Toss with the cooked vegetables for about 30 seconds then add all of the vegetables to the quinoa and season to taste.

 

 

There you have it, a healthy, hearty vegetarian meal that’s packed with greens and protein. Great as a side dish or on it’s own. Enjoy!

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broccoli dairy-free dinner easy recipes gluten-free kale nutrition quinoa real food recipes spinach vegan vegetarian weight loss zucchini

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21 Responses to “Healthy Quinoa Recipe”

  1. Rande July 18, 2011 at 2:57 pm #

    I ate quinoa recently for the first time in forever, I forgot how much I loved it! I will have to try this.

    • Linda July 19, 2011 at 8:32 am #

      Thanks Rande!! xo

  2. Dan July 18, 2011 at 4:21 pm #

    Sounds really good! I like chewy grain…brown rice, red wheat, barley, gonna try Quinos now.

    • Linda July 19, 2011 at 8:32 am #

      Yes Dan, you will love quinoa!!

  3. Penny July 19, 2011 at 1:23 am #

    I didn’t know Quinos was so nutritious.
    Love your blog!

    • Linda July 19, 2011 at 8:32 am #

      Thank you Penny!

  4. Katrina July 19, 2011 at 6:40 am #

    I love trying new quinoa recipes. This sounds so yummy! Awesome.

    • Linda July 19, 2011 at 8:30 am #

      Thanks Katrina, hope you like it!!

  5. Faith July 19, 2011 at 10:43 am #

    Quinoa is one of my all time favorite. The dish looks so yummy and healthy! My kind of dish.

    • Linda July 28, 2011 at 9:14 pm #

      Thanks Faith!

  6. Connie Walker September 27, 2011 at 6:43 pm #

    I love your site. FINALLY, recipes for weight loss that are sensible, tasty and no weird ingredients!!

  7. Laura October 24, 2011 at 10:28 am #

    My question is for most of your recipes you don’t give a serving size. For example, the quinoa and greens…..how many servings does this recipe make? Love all the food I have made so far but don’t want to over eat. Thanks for all you do!

    • Linda October 24, 2011 at 11:25 am #

      This recipe will make 1 large, dinner size portion or 2 smaller portions, Enjoy! 🙂

  8. Jeff @ Healthy Breakfast Smoothies May 7, 2012 at 8:35 pm #

    I love quinoa but still haven’t mastered the art of cooking it 🙂 Ill have to try this soon though looks great!

    • Linda May 14, 2012 at 1:16 pm #

      You’ll love it!

  9. Lillian Last May 17, 2012 at 12:51 pm #

    Would love a link to print the recipes. Like a PDF or or a ‘printable version’ or even one of those print friendly icons.

  10. Alyson May 17, 2012 at 1:41 pm #

    Don’t forget to rinse the quinoa before you cook it!

  11. Kacy Dotie June 26, 2013 at 6:39 pm #

    Wow, awesome blog layout! How long have you been blogging for? you make blogging look easy. The overall look of your website is great, as well as the content!. Thanks For Your article about Healthy Quinoa Recipe | Linda Wagner .

Trackbacks/Pingbacks

  1. Recipes Using Leftovers | Linda Wagner - February 13, 2013

    […] recieved a lot of comments and posititve feedback on my last recipe for Quinoa & Greens. I’m so excited for all of you to try quinoa, it is such a healthy grain with tremendous […]

  2. Eating Right: Start with the basics, try quinoa today. | - March 27, 2013

    […] In this blog, Eating Right, I’d like to share recipes and tips that I’ve learned over the years. And we’d love it if you would share yours. With that in mind, here is a recipe for quinoa and a few chef’s tips. “Prized as a sacred seed in the ancient Inca civilization, quinoa is still a nutritional treasure. This protein-packed food, with its nutty taste and chewy texture, is flavorful as well as filling. Once its bitter coating has been soaked or steamed off, the seeds are easily prepared and can be served in recipes where rice, wheat, corn or other grains are used. The benefits of quinoa are as plentiful as its culinary uses.” (Source https://lindawagner.net/blog/2011/07/healthy-quinoa-recipe/) […]

  3. 50 Creative Recipes to Eat More Quinoa | RealFoodies - August 27, 2014

    […] 26. Quinoa and Mean Greens Medley  This dish is basically brimming with superfoods—we’re talking four nutritional powerhouses, all packed into one phenomenal meal. The stars of this recipe? Quinoa, kale, spinach, and broccoli. Whether served as a side or enjoyed as an entrée, this dish is one to keep on heavy rotation. […]