Quinoa: Health Benefits, Tips, and 10 Recipes
Quinoa (pronounced KEEN-wah) is technically a seed, even though it’s often used as a grain alternative. The quinoa plant is similar to beetroots and spinach, and both the seeds and leaves of the plant can be eaten.
The seeds are flat, oval, and usually pale yellow but can also range from pink to black, and they typically have a crunchy texture and nutty flavor, ranging from bitter to sweet.
Quinoa is loaded with nutrients that can help support a healthy diet and overall health… It’s even earned superfood status due to its impressive nutritional profile.
Packed with protein and fiber, quinoa has been known to aid in weight loss and lower blood sugar levels. It’s also a great source of amino acids, which are essential in muscle development and immune system activity.
Quinoa can help supply antioxidants to the body, including vitamin E, which has been known to help reduce the risk of coronary heart disease.
It’s also a popular alternative for rice and other grains that contain gluten.
More and more people are either intolerant to gluten or choosing to go gluten-free for any other reason. Gluten, while naturally occurring and generally safe, can sometimes cause an array of issues within the body, so finding alternatives such as quinoa isn’t a bad idea.
Packed with protein and fiber, quinoa has been known to aid in weight loss and lower blood sugar levels. It’s also a great source of amino acids vital in muscle development and immune system activity.
Quinoa can also help supply the body with antioxidants, including vitamin E, which has been known to reduce the risk of coronary heart disease.
Generally, quinoa is boiled, similar to rice, and can be added to salads and soups or used as a side dish. The seeds can be ground up and used as flour and can even be popped like popcorn as a gluten-free snack!
Based on how you’re planning to consume quinoa, it can be prepared in a few different ways.
There are a few tricks to cooking quinoa. First, it’s important to wash and strain the quinoa in cold water, much like you would rice. This helps ensure the seed is clean and can lessen the slightly bitter taste associated with some varieties.
Next, if you want super fluffy quinoa with a texture similar to oatmeal or rice, toast the seeds in a pan with olive oil for roughly two minutes. Once done, add water and bring to a roiling boil. Then, lower the heat, cover, and cook for fifteen minutes. Remove from heat and let sit for five minutes before serving.
If the above method leaves your quinoa a bit too mushy, try cooking it uncovered for fifteen minutes and steaming it for five minutes at the end without heat. Both methods will produce yummy quinoa—it just depends on your texture preference!
Not sure where to start when trying quinoa?
Here are 10 of our favorite recipes that include quinoa that showcase just how versatile this seed is!
1. Breakfast Berry Quinoa Bowls
These delicious breakfast bowls are packed with protein and all the benefits of quinoa. Mixed with Greek yogurt (or cottage cheese), raw honey or nut butter, and fresh strawberries, blueberries, and raspberries, these simple bowls will keep your energy up all day!
2. Nectarine Quinoa Tabbouleh
I absolutely adore bright, flavor-packed Tabbouleh, and this is one of the best I’ve tasted! It’s an excellent idea for a quick lunch or dinner addition, and it’s also fabulous as a make-ahead food prep recipe because it keeps well in the fridge for up to three days.
3. Breakfast Quinoa Taco Bowls
Want something a little more fulfilling for breakfast? Try these breakfast taco bowls instead! The quinoa is prepared with shallots, garlic, chipotle adobe sauce, tomato paste, and cumin, giving it that rich, taco-esque flavor without any ground beef! Top with avocado, tomatoes, eggs, beans, and black olives.
4. Toasted Quinoa Cucumber Salad
We love a good salad around here – try this recipe next time you’re craving one! Toasting the quinoa to a crispy perfection adds a satisfying texture that complements the coolness of cucumbers, the tanginess of feta cheese, and the sweetness of pomegranate arils.
5. One-Pan Mediterranean Style Shrimp Quinoa Skillet
Our quick One-Pan Mediterranean-style shrimp quinoa skillet is incredibly flavorful, thanks to the fresh garlic and lemon zest. Light and clean, the quinoa in this recipe is cooked with oregano, garlic, and white wine. This is a super delicious and nutritious meal when mixed with feta cheese, olives, tomatoes, and sautéed shrimp!
6. Crock Pot Sweet Potato Quinoa Soup
I don’t know about you, but I LOVE soup at this time of year. Something about its warmth is just so cozy. This nutritious sweet potato-based soup is packed with nutrients and energy-heavy ingredients that are as tasty as they are beneficial, including quinoa, chickpeas, cannellini beans, garlic, onions, and pistachios.
7. Mango Quinoa Chopped Salad
The perfect combo of sweet and savory mango and quinoa really complement each other super well! If you’re looking for a dish to prepare several hours ahead of time, this is it! The flavor only becomes better after it sits for an hour or two.
8. Salmon Balls + Herbed Quinoa
Are you looking for a FUN way to turn that fish in your fridge into a super tasty, fun, and quick lunch or snack for your family? I’ve got you covered with this creative, gluten-free, and crowd-pleasing recipe! Bonus: wild-caught salmon is a “superfood” full of vitamins, minerals, and anti-inflammatory benefits.
9. Quinoa + Olive Herbed Salad
Here’s a quick herbed quinoa salad that’s ultra-satisfying and super fresh tasting, thanks to the healthy fat from the olives & the flavor from all of the fresh herbs. Read more about the nutritional benefits of fresh herbs here.
10. Chicken Quinoa Burrito Bowls
Ultra juicy, perfectly seasoned chicken thighs are nestled on top of a bed of all our favorite burrito goodies in this clean version of a burrito bowl! Quinoa will be the base for this bowl, replacing carbohydrate-heavy rice, and the chicken will pack on even more protein. Top with tomatoes, onions, corn, beans, peppers, avocados – whatever you prefer.
As you can see, quinoa is a super versatile food that can be used as an alternative to rice, oatmeal, and even certain meats.
Packed with nutrients and vitamins, this superfood is an excellent addition to any diet, especially if you’re gluten-intolerant or just looking to eat less starchy, carb-heavy foods.
If you’ve never tried quinoa, give it a try, and let me know what you think! What’s your FAVORITE quinoa recipe?
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