The protein content of quinoa grains is higher than other cereals while it has a better distribution of essential amino acids. It can be used as an alternative to milk proteins. Additionally, quinoa contains a high amount of essential fatty acids, minerals, vitamins, dietary fibers, and carbohydrates with beneficial hypoglycemic effects while being gluten-free. (1)

Before we proceed further, we’ll first start with some basics on cooking Quinoa.

First thing is to wash and rinse your Quinoa. Rinse under running water for at least 30 seconds. Drain it well. This step removes any bitterness on the outside of the quinoa.

Remember that the ratio of quinoa to water is 1-2. After washing, use a saucepan or small pot, depending on the portions. Bring the mixture to a boil and then maintain a gentle simmer. Cook until the quinoa has absorbed all of the water. This takes between 10 to 20 minutes.

Light Summer Quinoa Salad

This quinoa salad recipe is a must if you are on a diet!

Ingredients:

• 1/2 red quinoa
• ½ cup Roasted corn
• ½ cup Squash
• ½ cup zucchini/eggplant
• 1 Onion
• Oil
• Vinegar
• Salt and Pepper
• Parsley
• Cilantro

Instructions:

1. Prepare your quinoa as described above.
2. Once cooked, lightly salt your quinoa and fluff it up to release steam, let it cool.
3. Prepare your grill or grill pan with some oil
4. Roast the Eggplant or Zucchini ,Corn on the Cob, and  Squash until cooking to your preference
5. Slice the Eggplant or Zucchini and Squash to bite-sized portions
6. Slice the onion into thin slices or mince it if you prefer.
7. Stand the corn on the cob and cut away the corn from the cob
8. Mix some light oil and a tablespoon or two of your preferred acid, whether balsamic vinegar, apple cider, or cane vinegar. Add some salt and pepper to taste.
9. Once cool, mix everything in a bowl and enjoy.

Oven Roasted Vegetable and Quinoa Salad

Ingredients:

• 1 cup quinoa, rinsed and drained (regular or red quinoa, or mix of both)
• 2 cups of vegetable stock
• 1 yellow onion, sliced into large rings
• 1 beet, cut into 1" cubes
• 1 sweet potato, cut into 1" cubes
• 5 brussels sprouts, cut into quarters
• 1 cup of cauliflower florets
• 3 tbsp extra virgin olive oil
• 2 tsp soy sauce
• Black pepper to taste

Instructions:

1. Preheat the oven to 400 degrees for veggies 
2. Cut and slice your vegetables
3. Cook quinoa as instructed above.
4. Before putting chopped veggies on a roasting pan or cookie sheet combine veggies in a large mixing bowl. Mix olive oil, soy sauce, and pepper together, pour over veggies, and toss. Then pour them onto a roasting pan or cookie sheet and toss in the oven. Cook until toasted, about 30 mins, but will depend on how big you cut the pieces.
5. Once veggies are cooked, mix veggies into quinoa, toss and serve.

Mexican Quinoa

Ingredients:

• 2 tsp. olive oil
• 2 cloves garlic, minced
• 3-4 jalapeños, seeded and finely chopped
• 1 cup uncooked quinoa, rinsed well and drained
• 1¼ cups vegetable broth
• 1 can (1½ cups) black beans, drained and rinsed
• 1 (14.5 oz) can diced tomatoes, with juices
• 1 cup frozen corn (or kernels cut from 2 cobs of corn)
• ½ tsp. kosher salt
• 1/3 cup chopped fresh cilantro
• 1 quarter of a lime, juiced
• To finish: 
• Shredded cheese, sour cream, salsa, and/or avocado

Instructions:

1. Heat olive oil in a medium saucepan over medium-high heat. 
2. Add garlic and jalapeños to the pan and sauté until fragrant, about 1 minute.  
3. Stir in the quinoa, veggie broth, beans, diced tomatoes, corn, and salt to the pan.  Bring to a boil.  Reduce the heat to medium-low and cover.  Simmer for about 25 minutes, or until the liquid is fully absorbed.  
4. Remove from the heat.  
5. Stir in the cilantro and lime juice. 
6. Serve as desired with cheese, salsa, avocado, and/or sour cream.

Creamy Quinoa with Chicken

Who does not love chicken? This is certainly one of the most favorite quinoa recipes!

Ingredients:

• 2 boneless skinless chicken breasts
• fresh broccoli florets
• 1 1/2 cups quinoa
• ½ cup grated gruyere cheese (any kind will work)
• 3 cups chicken broth
• milk
• poultry seasoning
• ½ cup flour
• crisp cooked bacon (optional… sort of)

Instructions:

1. For the sauce, bring the chicken broth and half the milk to a low boil in a saucepan. Whisk the rest of the milk with the poultry seasoning and flour and then add that in and whisk until a smooth creamy sauce forms.
2. Mix the sauce, one cup of water, quinoa, and bacon (if using) in a bowl and pour that into the prepared baking dish. Slice the uncooked chicken breasts into thin strips and lay those right over the top of the quinoa mixture. Sprinkle with the seasoning.
3. For the Broccoli, seam it and set it aside.
4. Bake uncovered for about 30 minutes. Give it a check and a stir, and if needed, bake for an additional 10-15 minutes if necessary to thicken further. Add that yummy broccoli and a little bit of water, and stir until creamy and smooth. Top with the cheese and bake for 5 minutes, or just long enough to melt the cheese.

Pork-Fried Quinoa

Ingredients:

• 1 cup quinoa
• salt to taste
• 1 1/2 cups cold water
• 1 tbsp vegetable oil
• 1 cup diced smoked ham
• 1/2 cup diced peppers
• 1/2 cup sliced green onions
• 3 cloves garlic minced
• 1 tbsp seasoned rice vinegar
• 1 or 2 tbsp soy sauce, or to taste
• Sriracha, or any hot sauce to taste
• toasted sesame seeds to taste

Instructions:

1. Rinse quinoa in cold water for about 1 minute and drain well.
2. Place in a saucepan and cover with 1 1/2 cup cold water and salt. Bring to a boil and reduce heat to low. Simmer, covered, until quinoa is tender, about 15 minutes. Remove from heat and let sit for 5 minutes.
3. Fluff quinoa with a fork and set aside.
4. Heat vegetable oil in a large skillet over medium heat. Cook and stir ham, red bell pepper, and the white parts of the green onion until the ham begins to brown, about 5 minutes. 
5. Set chopped green onion tops aside. Add garlic, remove from heat, and stir until garlic becomes aromatic, 1 or 2 minutes.
6. Stir in quinoa and return to the stove over medium-low heat. Cook and stir until warmed through, 2 to 3 minutes. Remove from heat and add vinegar, soy sauce, chile-garlic sauce, and sesame seeds. Garnish with reserved green onion tops.

Quinoa Tabbouleh

Do you want something light but healthy and tasty? You'll never go wrong with this quinoa recipe!

Ingredients:

• 2 large bunches curly parsley
• 1 large bunch mint
• 1 bunch tarragon
• 6 cups of boiling water
• 2 cups rinsed white quinoa
• salt as needed to taste
• freshly ground black pepper to taste
• cayenne taste
• 2 or 3 garlic cloves, minced
• 2 or 3 whole lemons, plus more to taste
• 1 pint cherry tomatoes, halved
• 2 scallions, thinly sliced
• 1 cucumber, sliced
• 1/2 cup extra virgin olive oil, plus more as needed

Instructions:

1. Cook your quinoa as described at the beginning and fluff it with a fork. And let cool while spread out on a large baking sheet
2. Whisk the lemon juice and garlic in a small bowl. Gradually whisk in olive oil. Season dressing to taste with salt and pepper. This will serve as your dressing.
3. Mix in some of that dressing with your quinoa.
4. Add cucumber, tomatoes, fresh herbs, and scallions to a bowl with the cooled and dressed quinoa; toss to coat. Season to taste with salt and pepper. Drizzle remaining dressing over.

Vegan Quinoa Breakfast Bowl

Ingredients:

• 2 1/4 cups almond milk(560 ml)
• 3/4 cups uncooked quinoa (130 g)
• 1 tbsp almond butter
• 1 chopped persimmon
• 1 tbsp dried cranberries
• 3 chopped walnuts
• 1 tbsp maple syrup

Instructions:

1. Pour 2 cups of milk (500 ml) into a saucepan over high heat.
2. Bring milk to a boil, add quinoa and reduce heat to medium and simmer, covered, for 15 minutes or until the milk has been absorbed.
3. Remove from the heat, add 1/4 cup of milk (60 ml) and the almond butter. Stir and place the quinoa in a bowl.
4. Add the rest of the ingredients and enjoy.

Quinoa Stuffed Peppers

Ingredients:

• 1 cup dry quinoa
• 2 cups vegetable broth
• 1 tsp. chili powder
• 1 tsp. ground cumin
• 1 1/2 tsp. granulated garlic
• 4 bell peppers, sliced in half from top to bottom (red, orange, or yellow)
• 1 (15-oz.) can of black beans, rinsed and drained
• 1/2 cup prepared salsa (homemade or store-bought)
• 1/2 cup fresh diced mango (optional)
• 1/4 cup finely chopped cilantro leaves, plus more for garnish
• 1 Tbsp. lime juice
• 1 to 2 tsp. adobo sauce (from canned chipotle chiles) 
• 1/2 tsp. kosher salt
• 1 ripe avocado, sliced
• Optional toppings: Greek yogurt or sour cream (coconut yogurt if making vegan), extra salsa, cheese (dairy or plant-based)

Instructions:

1. Preheat the oven to 400ºF. Combine quinoa, vegetable broth, chili powder, cumin, and granulated garlic in a small saucepan. Bring mixture to boil, reduce heat, cover, and simmer until quinoa is fluffy about 12 to 15 minutes. Transfer quinoa to a large bowl.
2. While the quinoa cooks, prepare the bell peppers. Arrange the bell peppers cut side up in a 13x9-inch baking dish with ~1/4 inch of water in the bottom. Cover with foil and bake at 400ºF for 15 to 20 minutes, until fork-tender.
3. To the bowl with quinoa, add black beans, salsa, mango, cilantro, lime juice, adobo sauce, and salt; mix well to combine. Taste the mixture and adjust seasonings as needed.
4. Divide the filling evenly into each bell pepper half. Replace foil and place back in the oven for 15 to 20 minutes. Garnish with avocado slices and extra lime juice, if desired. Add extra toppings of choice (Greek yogurt/sour cream or coconut yogurt, extra salsa, nutritional yeast or cheese/queso).

Loaded Quinoa

Ingredients:

• 2 cups of quinoa cooked in 2.5 cups of water
• 1/2 eggplant or one small
• 3 cups of mushrooms
• A handful of cauliflower florets
• 1 long sweet pepper
• 1 yellow onion
• 1 zucchini
• 2 carrots
• 2 tablespoons of chopped parsley
• Salt and pepper to taste

Instructions:

1. Cook the quinoa in lightly salted water. Set aside.
2. Chop all the vegetables in medium chunks. Put in a pan.
3. Add salt and pepper, 1 teaspoon of garlic paste, and 1 tablespoon of dried mix seasoning of your choice.
4. Add 1 tablespoon of herb seasoning mix of your choice. Add 4 tablespoons of extra virgin olive oil.
5. Mix well and put inside the oven. Roast until tender.
6. In a deep bowl, combine cooked quinoa with roasted vegetables. Mix well. Sprinkle with chopped parsley.

Garlic Quinoa

This is a super easy, super simple, super quick way to use mushrooms and create a nutritious and delicious meal.

Ingredients:

• 1 tablespoon olive oil
• 3 cups mushrooms sliced thin
• 1 small shallot diced
• 4 cloves of garlic minced
• 2 cups cooked quinoa
• Salt and pepper to taste

Instructions:

1. Heat oil in a skillet over medium heat. Add mushrooms, shallot and garlic and sauté until mushrooms have softened and are starting to brown, about 3 - 5 minutes.
2. Add quinoa and cook until heated through another 1 - 2 minutes.
3. Season with salt and pepper and remove from heat. Stir in parsley and serve immediately.

Quinoa and Bean Bowl

Ingredients:

• 1 Tbsp Coconut oil
• 1 diced onion
• 1 clove Grated or pressed Garlic
• 2 diced tomatoes: 
• 1 Can kidney beans
• 1 Can yellow corn
• 1 tsp salt,
• 1 tsp black pepper , 
• 1 tsp paprika 
• 1 1/2 cups Frozen peas
• 1 ¼ cup Quinoa

Instructions:

1. Boil the quinoa as described in the beginning and fluff with a fork
2. Sauté onions and garlic for 2-3 min and 
3. In the same pan add the rest of the kidney beans, yellow corn, and frozen beans until sufficiently cooked
4. Add salt and pepper and your seasoning
5. Divide into four servings or refrigerate for later meals

Chickpea, Rice, Sweet Potato Bowl 

Ingredients:

• 1 can of chickpeas
• 2 sweet potatoes
• 1 uncle ben's brown rice or instant quinoa rice cups (that's what I used)
• 8 cherry tomatoes
• arugula
• Hummus

Instructions:

1. Cook the quinoa as described in and fluff it.
2. Wash sweet potatoes and poke holes with a fork, wrap in a moist paper towel, and microwave for 6 to 8 minutes or until soft
3. After sweet potatoes are done, microwave instant rice or quinoa
4. Lay arugula down on 2/3 of the bowl
5. Add rice/quinoa on top of arugula, then 1/2 can of chickpeas, and cherry tomatoes
6. Cut sweet potatoes in half and add to the container
7. Add a dollop of hummus on top of the chickpeas before serving

Lentil Quinoa Bowl

Not a fan of quinoa salads? This is yet another healthy quinoa recipe. It's very easy to prepare!

Ingredients:

• 4 large carrots, chopped diagonally
• 4 cups peeled and cubed butternut squash 
• 2 tsp olive oil
• salt and pepper
• 1 cup uncooked quinoa
• 2 cup uncooked red lentils
• 4 cups chopped broccoli 

For the Tahini Sauce:

• 5 tbsp tahini (75 g)
• 1/4 cup lemon juice
• 1 tbsp maple syrup, optional
• 1 tsp garlic powder
• 1/2 tsp sea salt, or to taste
• pinch of pepper
• water to thin, slowly add and whisk until you reach your desired consistency

Instructions:

1. Preheat the oven to 400 degrees F.
2. Add the peeled and cubed butternut squash and chopped carrot to a roasting tray. Add 2 tsp olive oil and a generous sprinkling of sea salt and pepper and use your hands to mix so everything is coated.
3. Roast for 35-45 minutes until tender.
4. In the meantime, steam the broccoli and cook the quinoa and lentils if you haven’t prepared them in advance.
5. To make the broccoli, steam on the stovetop for 4-5 minutes until bright and tender-crisp.
6. Cook the lentils and quinoa according to package instructions or see notes for cooking instructions.
7. To make the tahini sauce, whisk the ingredients together until smooth and creamy.
8. To assemble, divide everything between 4 containers or bowls and serve right away. 

Vegan Quinoa Chili

Quick and delicious vegan quinoa recipes are always a hit! You can have this on your table in just 30-minutes! It's packed with protein-rich, healthy ingredients and can be prepared ahead of time to serve later in the week for dinner or lunch.

Ingredients:

• ½ cup quinoa (100g)
• 1 cup vegetable stock (250ml)
• ½ green pepper
• 1 red chile
• 1 small yellow onion
• 1 garlic clove
• 1 ½ tablespoon olive oil
• 2 ½ tablespoons tomato paste
• 1 can of chopped/diced tomatoes 
• 1 cup corn kernels
• 1 can of kidney beans, drained and rinsed 
• 1 tablespoon lime juice
• pinch of sea salt (or more to taste)
• pinch of freshly ground white or black pepper
• 1 teaspoon chili powder (or more to taste)
• pinch of dried oregano
• pinch of ground cumin (or more to taste)
• 1 teaspoon maple syrup

Instructions:

1. Run the quinoa underwater in a strainer until the water flows clear, then cook it in the vegetable stock for about 15 minutes, or according to the package instructions. Drain in a strainer, rinse with cold water, and set aside.
2. Slice the pepper and chile in half lengthwise, and remove the seeds. Chop the pepper into bite-sized cubes and finely chop the chile. Peel the onion and garlic and chop finely.
3. Heat the oil in a large pan and sauté the pepper, chile, onion, and garlic over medium heat. Add the tomato paste and briefly sauté this with the other ingredients. Add the tomatoes and simmer everything for 5 minutes.
4. Fold corn and kidney beans into the sauce with the quinoa. Let everything continue to simmer for 5 minutes.
5. Adjust the flavor by adding lime juice, salt, pepper, chili powder, oregano, cumin, and maple syrup to taste.
6. Serve immediately, or leave to cool, chill, and briefly reheat before serving.

References:

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7074363/