I remember a few years ago it was hard to find quinoa in our regular grocery stores and now it is everywhere. With good reason too, quinoa is very nutritious and great in salads, soups, as a side dish, can be served hot or cold, and ground up as flour. The possibilities are endless! So far, my favorite way to prepare quinoa is in a salad…Black Bean Quinoa Salad. It’s delicious, filling and quick to prepare, so much so that it is often my lunch 😀
Preparing Quinoa is quick cooking and very easy to prepare. It is made the same way you would prepare rice: 2 parts water or broth to 1 part grain. Bring water and grain to a boil and reduce to a simmer for about 15 minutes or until liquid is absorbed.
Quinoa can be a very valuable addition to any diet. Quinoa is a complete protein, meaning it contains all the essential amino acids the body needs. That makes Quinoa a good source of protein for vegetarians.
This gluten-free seed is a great source of protein. It contains all essential amino acids making it a complete protein food. Quinoa is a great option for people who are trying to reduce their meat consumption. Quinoa is also a good source of fiber and it also provides iron, magnesium, potassium, folate, calcium, phosphorus, and vitamins A and E.
- Iron is important for hemoglobin and red blood cells
- Magnesium is good for lowering blood pressure
- Potassium is needed or muscle contraction
- Calcium is needed for bone strength and nerve impulses
- Folate protects against megaloblastic anemic is needed for the metabolism of amino acids
- Phosphorus is needed for bone mineralization and collagen formation
- Calories 222
- Protein 8 g
- Fat 4 g
- Carbohydrate 39 g
- Dietary Fiber 5 g
- Iron 3 mg
- Magnesium 118 mg
- Calcium 31 mg
- Phosphorus 281 mg
- Potassium 318 mg
- Folate 78 µg
- 1 cup quinoa
- 1 Tbsp olive oil
- ½ cup onion, diced
- 1 clove garlic, minced
- 1 tsp ground cumin
- 1 (15-ounce) can black beans, rinsed and drained
- 1 cup grape tomatoes, sliced in quarters
- Juice of half a lime
- salt & pepper
- ½ cup fresh cilantro, chopped
- Rinse quinoa in cold water and drain well.
- In a medium saucepan add 2 cups vegetable broth and 1 cup of quinoa. Bring to a boil, then cover and reduce heat. Simmer about 15 minutes or until liquid is absorbed.
- After 10 minutes into cooking quinoa, begin preparing black bean mixture. In a large skillet heat 1 Tbsp olive oil.
- Add onions and garlic, sauté until fragrant. Add cumin, tomatoes, and black beans. Salt and pepper to taste.
- To the skillet add cooked quinoa and cilantro, stir to combine. Squeeze lime juice over salad. Serve warm.
Serves 4 as a side dish or 2 as a main meal