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1 Food 5 Ways: Quinoa

This superfood pumps up the protein content of any dish.

by Amy Schlinger
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1 Food 5 Ways: Quinoa
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1 Food 5 Ways: Quinoa

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1 of 6

1 Food 5 Ways: Quinoa

Complete Protein

Quinoa contains nine essential amino acids that are not produced in the body. 

2 of 6

5 Muscle-Building Ancient Grains

Whip Up A Breakfast Bowl

In a pot, bring 1/4 cup rinsed quinoa, 1/2 cup water, and a pinch of salt to a boil. Reduce heat, cover, and simmer 10-12 minutes or until quinoa is cooked. Coat the bottom of a bowl with 1/2 cup nonfat Greek yogurt. Add in cooled quinoa, 1/2 cup berries of choice, and 1/4 cup sliced almonds. Drizzle with honey.

3 of 6

Meal Plan Salad

Toss A Salad

Combine juice of 1 lemon, 1 minced garlic clove, and 1/4 cup olive oil in a bowl. Add half of this dressing to 4 cups cooked quinoa, toss, and chill for 5 minutes. Add 1 diced red bell pepper and 1 1/2 cups diced pineapple  and cook until pineapple is soft. Mix in 4 cups cooked quinoa, toss, and chill for 5 minutes. Add 2 cups sliced cherry tomatoes, 1 medium chopped cucumber, 1/3 cup chopped parsley, and the remaining dressing. 

4 of 6

pineapple

Sam Kaplan

Sauté It With Pineapple

In a pan, combine 1 tbsp olive oil, 3 diced garlic cloves, and 1 medium diced onion and cook for 5 minutes. Add 1 diced red bell pepper and 1 1/2 cups diced pineapple and cook until pineapple is soft. Mix in 4 cups cooked quinoa and 1/4 cup cilantro. Cook 1 minute and serve. 

5 of 6

Quinoacasserole

Corbis

Bake A Casserole

Preheat oven to 350. In a pan, heat 1 tbsp oil and 1 small diced yellow onion. Add in 2 chopped broccoli heads; sauté 5 minutes. Slowly stir in 1 cup milk and 1 cup shredded cheese. Add 1 1/2 cups rinsed quinoa and stir. Transfer to greased baking dish and bake for 10 to 15 minutes. 

6 of 6

3 Healthy Food Fixes

Make A Stuffing

Preheat oven to 375. In a pan, combine 3 chopped garlic cloves, 1 chopped yellow onion, and 1 medium chopped zucchini; cook 10 minutes, then combine with 4 cups cooked quinoa, 2 chopped plum tomatoes, a 1/3 cup chopped parsley. Stuff 6 small seeded, halved peppers with mixture. Bake in foil-covered dish for 30 minutes. Remove foil. Bake 20 minutes. 

Back to intro

Complete Protein

Quinoa contains nine essential amino acids that are not produced in the body. 

Whip Up A Breakfast Bowl

In a pot, bring 1/4 cup rinsed quinoa, 1/2 cup water, and a pinch of salt to a boil. Reduce heat, cover, and simmer 10-12 minutes or until quinoa is cooked. Coat the bottom of a bowl with 1/2 cup nonfat Greek yogurt. Add in cooled quinoa, 1/2 cup berries of choice, and 1/4 cup sliced almonds. Drizzle with honey.

Toss A Salad

Combine juice of 1 lemon, 1 minced garlic clove, and 1/4 cup olive oil in a bowl. Add half of this dressing to 4 cups cooked quinoa, toss, and chill for 5 minutes. Add 1 diced red bell pepper and 1 1/2 cups diced pineapple  and cook until pineapple is soft. Mix in 4 cups cooked quinoa, toss, and chill for 5 minutes. Add 2 cups sliced cherry tomatoes, 1 medium chopped cucumber, 1/3 cup chopped parsley, and the remaining dressing. 

Sauté It With Pineapple

In a pan, combine 1 tbsp olive oil, 3 diced garlic cloves, and 1 medium diced onion and cook for 5 minutes. Add 1 diced red bell pepper and 1 1/2 cups diced pineapple and cook until pineapple is soft. Mix in 4 cups cooked quinoa and 1/4 cup cilantro. Cook 1 minute and serve. 

Bake A Casserole

Preheat oven to 350. In a pan, heat 1 tbsp oil and 1 small diced yellow onion. Add in 2 chopped broccoli heads; sauté 5 minutes. Slowly stir in 1 cup milk and 1 cup shredded cheese. Add 1 1/2 cups rinsed quinoa and stir. Transfer to greased baking dish and bake for 10 to 15 minutes. 

Make A Stuffing

Preheat oven to 375. In a pan, combine 3 chopped garlic cloves, 1 chopped yellow onion, and 1 medium chopped zucchini; cook 10 minutes, then combine with 4 cups cooked quinoa, 2 chopped plum tomatoes, a 1/3 cup chopped parsley. Stuff 6 small seeded, halved peppers with mixture. Bake in foil-covered dish for 30 minutes. Remove foil. Bake 20 minutes. 

Topics:
  • Build Muscle
  • Protein
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Written by Amy Schlinger
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