Twenty years ago, very few people had heard of quinoa—today, it’s one of the more popular health foods on the market. Once people started to hear about its impressive nutritional profile, not to mention its versatility in the kitchen, quinoa started appearing on more and more menus, often for any and every meal of the day.
So, what’s the big deal behind this grain? For starters, you might be surprised that quinoa (pronounced “keen-wah”), botanically speaking, isn’t a real grain. It’s actually a seed that cooks up in a way similar to cereal grains like rice or oats. It originates in the Andean region of South America, where it has been a staple food since ancient times. When prepared, this pseudo-cereal has a light nutty flavor, and it works well in both savory and sweet dishes.
One of the most noteworthy nutritional benefits of quinoa is its protein content. Quinoa delivers about 8 grams of protein per 1-cup serving, but unlike other plant-based sources of protein, quinoa has all essential amino acids your body needs for growth and repair, making it what’s known as a complete protein. Quinoa’s a great option for people following a vegetarian or vegan diet, or for anyone who is interested in replacing some of the animal protein in their diet with a plant source for more nutritional diversity.
It’s not just protein, however—quinoa has many nutrients that the average American diet usually gets from meat or other animal-based foods, such as iron for transporting oxygen to your cells, B vitamins for energy production, and zinc for a strong immune system.
Plus, quinoa delivers on fiber. That 1-cup serving of quinoa has about 5 grams of fiber, which is essential for healthy digestion and keeping you full between meals. Fiber helps regulate your blood sugar for a steady stream of energy all day, and studies have even shown that it helps keep cholesterol levels in check.
Quinoa tends to be a pretty safe food for people with dietary restrictions, including those aforementioned vegetarians and vegans, as well as people with allergies or sensitivity to gluten. Quinoa contains no gluten, so it’s a suitable alternative to wheat-based options, such as couscous, or other grains that contain gluten, such as rye or barley.
Plus, quinoa is just a fun food to incorporate into your rotation. Part of the reason for quinoa’s popularity is its versatility. Its mild flavor blends seamlessly with various ingredients, so it’s suitable for a wide range of dishes, from salads to main courses and even desserts.
Most of the time, you’ll find quinoa sold uncooked as a dry good, either in a bag or occasionally in bulk. Once you bring the quinoa home, it’s important to give quinoa a good rinse to remove the saponin, a natural coating that will give quinoa a bitter taste. The easiest way to do this is by putting the quinoa in a sieve with fine mesh and letting it run under cold water while gently rubbing the seeds with your fingers.
Allow the quinoa to drain, then combine in a saucepan with 2 cups of water for every 1 cup of quinoa. You can always opt to use slightly more water for a soupier consistency to your quinoa, or if you want your quinoa slightly courser, you can use less. Bring the water to a boil; then reduce the heat to low and cover the saucepan with a lid. Simmer for approximately 15 minutes or until all water is absorbed. Keeping the lid on, remove the saucepan from the heat and allow to sit for an additional five minutes so the quinoa can steam up, reaching a light, fluffy consistency.
This quinoa is ready to go—all you need is some oil, salt, pepper, and maybe a few cooked veggies to stir in. But if you really want to get creative, store plenty of quinoa on hand and find ways to make it the star of the next dish you prepare.
Quinoa Stuffed Peppers
Ingredients
- 4 large bell peppers (any color)
- 1 cup cooked quinoa
- 1 tablespoon olive oil
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 cup diced tomatoes
- 1 cup cooked black beans
- 1 cup corn kernels
- 1 teaspoon ground cumin
- 1/2 teaspoon paprika
- 1/2 teaspoon dried oregano
- Salt and pepper to taste
Preheat oven to 375F. Chop the tops off the bell peppers and remove the insides (seeds and membranes); then rinse and set aside. Warm the olive oil in a skillet over medium heat. Add onion and garlic. Once the onion and garlic have had a chance to soften and become fragrant, add the diced tomatoes, cooked quinoa, black beans, and corn. Stir until all ingredients are thoroughly combined. Add cumin, paprika, and oregano. Bring the ingredients to simmer for approximately 5–10 minutes before removing from the heat. Spoon the mixture into each bell pepper, patting down occasionally to pack it in. Set the stuffed peppers in a baking dish and cover with foil. Bake for 25–30 minutes. Serve warm.
Quinoa Buddha Bowl
Ingredients
- 2 cups cooked quinoa
- 1 cup roasted sweet potatoes, cubed
- 1 cup roasted Brussels sprouts
- 1 cup cooked chickpeas
- 1 cup cut broccoli florets
- 1 ripe avocado, sliced
- 1 cup shredded purple cabbage
- 1 cup sliced cucumber
- 1/2 cup grated carrots
- 1/4 cup tahini
- 2 tablespoons lemon juice
- 2 tablespoons water
- 1 clove garlic, minced
- 1 teaspoon honey
- Fresh parsley
Preheat oven to 400F. Spread sweet potatoes, broccoli, and Brussels sprouts on separate baking sheets and drizzle with olive oil. Toss to coat; then transfer the baking sheets to the oven. Roast for 20–25 minutes until the vegetables are tender and slightly carnalized. Remove the oven but keep warm. In a small bowl, stir together tahini, lemon juice, water, garlic, and honey. Whisk until smooth, adding more water if necessary to achieve the desired consistency. Divide the cooked quinoa evenly among four bowls. Top each serving with roasted sweet potatoes, broccoli, and Brussels sprouts. Add chickpeas, avocado, cabbage, cucumber, and carrots. Drizzle each bowl with the tahini dressing and serve immediately. Remember that the idea of a Buddha bowl is flexible, and you can customize to suit your own tastes and nutritional needs. Vary this recipe with the use of beets, radishes, edamame, nuts, seeds, tempeh, or tofu!
Quinoa Cookies
Ingredients
- 1 cup cooked quinoa
- 1 cup rolled oats
- 1/2 cup almond flour
- 1/4 cup honey
- 1/4 cup almond butter
- 1/4 cup coconut oil
- 1 teaspoon vanilla extract
- 1/2 teaspoon baking powder
- 1/4 teaspoon salt
- 1/4 cup dark chocolate chips
In a large mixing bowl, combine the cooked quinoa, rolled oats, almond flour, baking powder, and salt. Stir well and set aside. Melt the coconut oil and transfer to a medium-sized bowl to combine with the almond butter, honey, and vanilla. Stir until it achieves a smooth consistency. Mix the wet ingredients with the dry ingredients and stir until well combined. Fold in chocolate chips. Transfer the dough to the fridge for approximately two hours to chill. Once the dough is chilled, preheat oven to 350F and line a baking sheet with parchment paper. Spoon 1-tablespoon-size portions onto the baking sheet. Bake for 15 minutes or until the cookies are golden brown. Remove from the oven and allow to cool before serving.
