Diet Blog

Three ways with quinoa

Wednesday, 25 August 2010

Everyone is talking about quinoa. Full of protein, easy to cook- this supergrain is a great addition to any healthy diet plan. And luckily, there are plenty of versatile ways to enjoy it. Here are three ideas…

Quinoa with spinach and feta

This is a light and tasty dish that can be used as a side or as a main meal. Each serve has only 239 calories, but it’s packed with 7.4 grams of protein- a perfect healthy addition to your diet!

What you’ll need

  • 1/2 cup raw quinoa, washed
  • 1 cup water
  • 3 cloves garlic, finely chopped
  • 2 cups spinach, washed and chopped
  • 40 grams light feta cheese
  • 1 tsp olive oil

(This recipe makes 2 serves)

Directions:

  1. Put the quinoa and water in a pan and bring to boil. Cover and cook until the water is absorbed.
  2. Heat a fry pan with the olive oil, and gently cook the garlic. Add the spinach to wilt.
  3. Add the cooked quinoa to the pan. Roughly crumble the feta and add that as well.
  4. Gently mix together and serve!
  5. Gently mix everything together and serve.


Apple cinnamon breakfast quinoa

Start your day out right with this healthy and delicious breakfast quinoa. With only 228 calorie and 8.9 grams of protein, it’s a guilt free treat that will keep you feeling full and energised all throughout the morning.


What you’ll need…


  • 1/2 cup quinoa, washed
  • 1 cup natural apple juice
  • 1 cup light soy milk
  • 1 tablespoon ground cinnamon
  • 1 teaspoon vanilla essence
  • 3/4 cup raisins

(This recipe makes 3 serves)

Instructions

  1. Bring the apple juice and quinoa to boil in a medium pan. Let simmer until the liquid is absorbed.
  2. Add the soy milk, cinnamon and raisins. Cover and let simmer for another 15 minutes, stirring occasionally.
  3. Remove from heat and stir in vanilla essence.
  4. Serve hot or cold!


Quinoa with beans and capsicum

For a more exotic twist, try this spicy bean mix. Make it hotter by adding in more spices to your taste. This meal has 317 calories and 11.5 grams of protein, making it a great filling meal for lunch or dinner.

What you’ll need…

  • 1/2 cup quinoa, washed
  • 1 1/4 cup vegetable broth
  • 2 cloves garlic, chopped
  • 1 tablespoon ground ginger
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon cayenne pepper
  • 1 medium red capsicum, chopped
  • 1 small onion, chopped
  • 1 can black beans or kidney beans
  • 1/8 cup chopped cilantro

(This recipe makes 2 serves)

Directions:

  1. Bring the quinoa and 1 cup of the broth to boil in a medium saucepan. Reduce heat and let simmer for 20 minutes or until the liquid is absorbed.
  2. Cook the garlic, ginger, cayenne pepper and cumin over medium heat for 2 minutes. Add the onion and capsicum and cook until tender.
  3. Stir in the beans and the remaining 1/4 cup of broth. Cook for another 2 minutes.
  4. Stir in the cilantro and serve.


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