Quinoa (KEEN-wah) is a protein packed ancient seed from South America, similar to the texture of brown rice when cooked with a nutty flavor. It contains all 9 essential amino acids, lysine, phosphorous, copper, iron and magnesium and it is easy to make. It’s not truly a grain, it’s actually a relative of spinach.

It is recommended that you soak and rinse the seeds well before cooking. Once cooked the seeds expand about 4 times their original size, so 1 cup of uncooked quinoa seeds yields approximately 4 cups cooked quinoa. Preparation is simple, 1 cup quinoa, 2 cups water or broth and is done in about 15 minutes.

Basic Quinoa Recipe

4

Cals:172

Protein:6

Carbs:31

Fat:2.8

Course: Side Dish

Cuisine: American

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Yield: 4 servings

Serving Size: 1 cup (cooked)

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Ingredients

• ▢ 1 cup quinoa
• ▢ 2 cups water or broth
• ▢ salt to taste

Instructions

• Wash quinoa and add to a medium saucepan.
• Add water or broth, salt and boil, covered for 15 minutes or until all the water has absorbed.
• You will know when they are cooked when they are fluffy and you see a small thread.
• Fluff with a fork and it will be ready to use for other recipes.
• You can store it in the refrigerator for 3 or 4 days and reheat in the microwave.
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Last Step:

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Notes

1 cup cooked quinoa = 4 ww

Nutrition

Serving: 1 cup (cooked), Calories: 172 kcal, Carbohydrates: 31 g, Protein: 6 g, Fat: 2.8 g, Sodium: 3.4 mg, Fiber: 3 g

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