Favorite Quinoa Recipes

Quinoa (pronounced /ˈkiːnwɑː/ or /kɨˈnoʊ.ə/, Spanish quinua, from Quechua kinwa), a species of goosefoot (Chenopodium), is a grain-like crop grown primarily for its edible seeds.

Looking for delicious, natural alternative to pasta or rice? Quinoa is a smart alternative to grain. This versatile, mild-flavored seed is rich in both protein and essential amino acids. It is also a good source of dietary fiber and phosphorus and is high in magnesium and iron. Quinoa is gluten-free and considered easy to digest.

Quinoa is quick to prepare, and can be used in a variety of dishes, from pilafs and salads to soups or just plain. Quinoa makes for a quick breakfast, topped with Greek Yogurt, fruit or nuts and can just as easily substitute for bulgur wheat in your Tabbouli. Here are some easy recipes to get you started!

Tabbouli Salad with Pomegranate & Orange Zest

A festive twist to your standard tabbouli salad! Turn into a meal by doubling your portion and topping with slices of warm, grilled chicken breast. (Approx 8 servings)

Ingredients:

• 1 cup quinoa
• 1 1/2 cups boiling water
• 2 tbsp. freshly squeezed lemon juice (1 lemon)
• 2 tbsp. freshly squeezed orange juice
• 2 tsp. orange zest
• 1/4 cup good olive oil
• 3 1/2 teaspoons kosher salt
• 1 cup minced scallions, white and green parts (1 bunch)
• Pomegranate seeds - yield from 1 pomegranate fruit
• 1 cup chopped fresh mint leaves (1 bunch)
• 3 cups chopped curly parsley (approx. 2 bunches)
• 1 tsp. black pepper

Directions:

Prepare quinoa according to the directions on the package. Once cooled, place in a bowl and add the lemon and orange juice, olive oil, and 1 1/2 teaspoons salt. Stir, then allow to stand at room temperature for about 1 hour. Add the scallions, pomegranate seeds, mint, parsley, orange zest, 2 teaspoons salt, and the pepper; mix well. Season, to taste, and serve or cover and refrigerate. The flavor will improve if the tabbouli sits for a few hours.

Nutritional Information (per cup):

• Calories: 122
• Total Fat: 8 grams
• Carbs: 13 grams
• Protein: 2 grams

*With chicken breast, add:

• 143 calories
• 3 grams fat
• 28 grams protein

Chicken Soup with Roasted Red Peppers & Quinoa

Ingredients:

• 2 cups homemade chicken stock
• cup quinoa
• 1 large red bell pepper
• 2 cups water
• 6 oz shredded or chopped chicken breast
• 1 cup sauted mirepoix (onion, celery, carrot)
• 2 cloves garlic
• 1 tsp sea salt (add more to taste)
• 1 tsp. black pepper
• 2 bay leaves

Directions:

Combine chicken stock, water, salt and bay leaves in a soup pot and heat to medium. Prep vegetables (dice mirepoix and slice peppers into medium strips). Toss red peppers in a small amount of olive oil, salt & pepper and roast. (I use a George Foreman grill for ease). When peppers begin to blacken around the edges, submerge them into a bowl of ice water to cool. Skin should peel off easily. Sautee carrots, onion, celery and garlic until slightly soft and fragrant. When stock mixture begins to steam, add remaining ingredients: dry quinoa, sauted vegetables, chicken meat, chopped roasted red peppers and salt & pepper. Simmer for 20-30 minutes.

Nutritional Information (per cup):

• Calories: 228
• Total Fat: 9 grams
• Carbohydrates: 19 grams
• Protein: 8 grams

Quinoa Pilaf with Pomegranates & Toasted Almond Slivers

Ingredients:

• cup almond slivers
• Pomegranate seeds - yield from 1 pomegranate fruit
• cup quinoa (red or white)
• cup yellow onion
• 2 tbsp chopped parsley
• 1 tsp butter (or mix with olive oil)
• Salt & Pepper to taste

Directions:

Prepare quinoa according to directions. Carefully toast almond slivers for a couple of minutes in a hot pan. Meanwhile, sautee onion in butter and/or olive oil until almost soft. Stir in pomegranate seeds and a bit of salt for another minute or so. Set aside. When quinoa is done (approx 15 minutes), incorporate into onion and pomegranate mixture. Stir in parsley and toasted almonds. Delicious hot or cold!

Nutritional Information (per cup):

• Calories: 184
• Total Fat: 6 grams
• Carbohydrates: 28 grams
• Protein: 5 grams

Dr. Matthew Marturano offers naturopathic medicine for holistic health and wellness. He serves on the Board of Directors for the Michigan Association of Naturopathic Physicians and is the Director of Strategic Development for Orchid Holistic Search.