Quinoa: Health Benefits, Tips and Recipes

The U.N. designated 2013 as the “International Year of Quinoa.” The resolution affirms the “role that quinoa biodiversity can play, owing to the nutritional value of quinoa, in providing food security and nutrition and in the eradication of poverty.” If you haven’t already discovered the amazing health benefits and versatility of this protein-rich seed with a pleasantly crunchy texture and nutty flavor, now is a great time to start!

Quinoa (pronounced “keen-wah”) has rightfully developed a reputation as a superfood, supplying significant quantities of essential vitamins and minerals including manganese, magnesium, phosphorus, folate, and copper. A cup of cooked quinoa also contains 8 grams of complete protein and 5 grams of fiber!

Quinoa is gluten-free, easy to prepare, and extremely versatile. Check out the guide below for suggestions on incorporating this super seed into your diet!

5 Ways to Use Quinoa:

Recipe: Cheesy, Citrusy Quinoa

Orange juice and nutritional yeast give this quinoa a cheesy, citrusy flair, and a creamy texture. Try it topped with marinated/caramelized tofu, avocado, and fresh mango chunks, as shown below. Definitely a winning combination!

Ingredients:

• 1 3/4 cups dry quinoa
• 1 1/2 cup orange juice
• 1 cup water
• 1/3 cup nutritional yeast
• 1/2 tsp salt, or to taste

Preparation:

1. Pour quinoa into a fine-mesh strainer. Rinse with cool tap water for about a minute to remove any powdery residue.
2. Pour orange juice and water into a medium saucepan with a tight-fitting lid, and add rinsed quinoa.
3. Cook over high heat, covered, just until the mixture begins to boil.
4. Immediately turn heat to low, and cook, covered, for 15 minutes.
5. Remove from heat, but keep the lid on! Allow to sit, covered, for an additional 10-15 minutes.
6. Remove lid and fluff quinoa with a fork.
7. Stir in salt and nutritional yeast.

Here are few more delicious quinoa-based recipes

1. Pistachio Pesto Quinoa

2. Quinoa with Secret Pesto and Sun-Dried Tomatoes

3. Red Quinoa Loaf

4. Pineapple Fried Quinoa

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5. Roasted Acorn Squash Stuffed With Quinoa Mushroom Pilaf

6. Quinoa with Roasted Root Veggies and Currants