QUINOA: 4 WAYS

Hi Friends! 

Food prep is one of the essential steps in The Meal Planning Method. Food prep can save you time, stress and makes weeknight cooking easier. One of the ways, we encourage you to food prep is to prepare an ingredient simply and change it throughout the week depending on your menu. Today, I am sharing 4 ways to prepare quinoa.

Quinoa (keen-wah) is a seed and considered a whole grain. It is high in protein, fiber and magnesium. ​

Quinoa is great addition to your food prep list. Start by preparing the simple quinoa recipe below. Then, throughout the week, add flavors and ingredients to add variety to your menu.

​These dishes can be eaten as main entrees (make sure there's protein!) or as side dishes. Also, try these recipes where you may normally eat rice. It's a great way to try something new and in a familiar way. 

1

SIMPLE QUINOA

                                                    (recipe adapted from The Kitchn)

INGREDIENTS:

• 1 cup uncooked quinoa (any variety)
• 2 cups water or low-sodium broth
• Salt (optional)

DIRECTIONS:

1. Rinse quinoa under cold water for about 2 minutes. Drain. This removes the bitter outer coating.
2. In a large pot, add uncooked quinoa and water or broth and bring to a boil.
3. Once boiling, reduce to medium-low heat and cover with lid.
4. Cook for 15 minutes.
5. Remove pan for the heat and let sit, covered, for an additional 5 minutes.
6. Fluff with a fork and eat.

2

MEXICAN QUINOA

Get an extra dose of protein with the addition of black beans here. This recipe is full of flavor and vitamins and minerals with the addition of tomatoes, avocado, peppers and cilantro.

                                                        Serves 2-3
​INGREDIENTS:
Quinoa Salad

• 1 cup cooked quinoa
• 16 oz can black beans (drained and rinsed)
• ½ cup frozen corn
• ½ avocado, sliced
• ¼ pint cherry tomatoes, halved
• ½ cup bell pepper, chopped
• 1 tbsp green onions

Dressing:

• 2 tsp Cumin
• 1 tsp Chili powder
• 1 tbsp cilantro, chopped
• 1 large lime, juiced
• 3-4 tbsp extra virgin olive oil
• Hot sauce (optional)

DIRECTIONS:

1. In a small bowl, whisk all dressing ingredients together. Set aside.
2. Mix all quinoa salad ingredients together.
3. Stir in dressing.
4. Serve.

3

MEDITERRANEAN QUINOA

Get an extra dose of protein with the addition of chickpeas here. This recipe is full of flavor and vitamins and minerals with the addition of tomatoes, cucumber, and parsley

                                                        Serves 2-3
INGREDIENTS:
Quinoa Salad

• 1 cup cooked quinoa
• 16 oz can chickpeas (drained and rinsed)
• 3 tbsp Olives
• 4 cup sun-dried tomatoes (can also use fresh)
• ¼ cup Cucumber
• ¼ cup Feta

Dressing:

• 1 tbsp parsley, chopped
• 1 large lemon, juiced
• 3-4 tbsp extra virgin olive oil
• Salt and Pepper, to taste

DIRECTIONS:

1. In a small bowl, whisk all dressing ingredients together. Set aside.
2. Mix all quinoa salad ingredients together.
3. Stir in dressing.
4. Serve.

4

HERBED QUINOA

This a great way to use up fresh herbs. This can be eaten as a side dish or add a protein such as chicken for a complete meal.

                                                        Serves 2-3
INGREDIENTS:

• 1 cup cooked quinoa
• 1 tbsp basil, chopped
• 1 tbsp parsley, chopped
• 1 tbsp cilantro, chopped
• 1 large lemon, juiced and zested
• 3-4 tbsp extra virgin olive oil
• 3 tbsp pine nuts or walnuts (optional)

DIRECTIONS:

1. In a bowl, whisk all ingredients together except quinoa and pine nuts
2. Add dressing to the quinoa and mix together
3. Top with pine nuts.
4. Serve.

What is your favorite way to serve up quinoa? Share with us by commenting below or by using hashtag #MealPlanningMethod.

christy