Add protein and fiber to your diet with these quick meal ideas
You know that quinoa is a superfood, but do you know how to pronounce it? It’s KEEN-wah. With that out of the way, now you’re ready to learn more about what quinoa really is and how to enjoy it.
Though it’s lumped into the grains category, quinoa is technically a seed. It can be used the same way as grains, but it packs a lot more protein—8.1 grams per cup. Quinoa’s one-two punch of protein and fiber (more than 5 grams per cup each) makes it a darling of dietitians everywhere.
Cook your quinoa in a pot of boiling water until it’s tender, just like pasta. Or check out this tutorial from The Kitchn to level up your quinoa cooking skills. Make a big batch on Sunday, and then use it in lots of different quick and easy meals.
Here are some easy ideas to get you started:
1. In salads: Combine quinoa with chopped veggies, nuts, and dressing for a reliable lunchbox staple. Try this recipe that’s bursting with fresh herbs.
2. In wraps: Stuff it into a whole grain tortilla with spinach and kale, or use any other veggies you like.
3. In burgers: Quinoa is a VIP when it comes to building a better veggie burger. Make this hearty black bean quinoa burger to find out why.
4. In bars: Add some peanut butter and oats to it, and mix up a pan of these hearty breakfast bars.
5. As a breakfast cereal: Bust out of an oatmeal rut by using warm quinoa as your base, then adding fruit, nuts, and a touch of maple syrup.
6. In pilafs: Just like rice, quinoa tastes great cooked pilaf-style. Just sauté raw quinoa in a healthy fat with aromatic herbs and spices, before steaming until tender.
7. In meatballs: Quinoa can act as a binding agent like breadcrumbs. Here’s an easy recipe for your next spaghetti night.
8. As pizza: Even picky kids can’t resist these healthy and tasty quinoa pizza bites.
9. In stir-fries: Use cooked quinoa instead of rice in your favorite Asian-inspired stir-fry. Plain quinoa can stand in for white rice as a side dish, too.
10. In desserts: Try these peanut butter chocolate quinoa cookies and you’ll be convinced of how delicious quinoa is.
—Sally Kuzemchak, MS, RD
