High fiber, high protein, but how do you cook quinoa?

- Quinoa may be high in fiber and high in protein, but how do you cook it?


Here are a few ways:

The 1-2-3 Method for Cooking Rice or Quinoa

  • Stir 1 Cup Quinoa and 1 Tsp of Salt 


  • 2 Cups Boiling Water
  • Bring back to a boil, cover and reduce to a simmer
  • When Cooked will equal 3 Cups Cooked Rice or Quinoa

Quinoa – 15 to 20 minutes or until the quinoa “blooms”(its fat with a tendril coming out of it), if there is still liquid in pot, just cover for about 5 minutes and allow liquid to absorb


Black Beans with Quinoa

  • 1 Large Red Onion, chopped
  • 2 TB Olive Oil
  • 1 tsp Turmeric
  • 1 tsp Cumin
  • 1 tsp Each Sea Salt and Freshly Cracked Black Pepper
  • 3 Garlic Cloves, grated
  • 4 Cups Prepared Ancient Grains, like quinoa or farro, even brown rice
  • 2 Cans (15 oz) Black Beans, rinsed and drained or 3 Cups cooked Black Beans
  • 1 Pint Grape Tomatoes quartered
  • ½ Cup Chopped Cilantro
  • ¼ Cup Extra Virgin Olive Oil
  • 2 TB Apple Cider Vinegar or Sherry Vinegar

Step One Sauté onion in oil with turmeric, cumin, salt, and pepper. When soft (about 5 minutes), add garlic. Cook for about 1 minute until garlic is aromatic.

Step Two Add onions and garlic, quinoa, beans, tomatoes and cilantro to a large bowl. Toss and drizzle with olive oil and vinegar. 


Roasting Vegetables

Keys to Roasting:

·         Cut the Same size

·         Sheet pan

·         Nonstick Foil

·         Spraying Oil

·         Season when cooking or while warm

·         Can add Citrus Zest for a pop instead of salt


Seven Layer Quinoa Apple Salad

     1 Cup Quinoa, Prepared as Package directs

Apple Cider Dressing*

     2 Cups Chopped Roasted Butternut Squash

     1 Cup Chopped Green Apple, skin on

     1 Cup Chopped Red Apple, skin on

     1 Cup Dried Cranberries (lower sugar if possible)

     ½ Cup Crumbled Blue Cheese

     ½ Cup Toasted Pumpkin Seeds

2 Thinly Sliced Green Onions for Garnish

Toss the Quinoa with the dressing.  Layer the ingredients in a trifle bowl, starting with ½ of quinoa and then add the ½ half of the squash, green and red apples, cranberries and blue cheese. Layer the remaining quinoa then add the remaining ingredients. Garnish with pumpkin seeds and sliced green onions.


*Apple Cider Dressing:

     1/3 Cup Apple Cider

     3 TB Apple Cider Vinegar

     3 TB Olive Oil

     1 Tsp Dijon Mustard

     1 Tsp Allspice

     1 Tsp Honey

1/4 tsp Sea Salt

Shake the ingredients together in a jar

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