40 Vegetarian Quinoa Recipes (2024)

FAQs

What can I add to quinoa to make it taste good? ›

I find that some of the best seasonings for quinoa are cumin, dried bay leaf, turmeric, and salt, and black pepper. I also love to flavor it with fresh garlic and herbs such as parsley, dill, and cilantro. You can add the seasonings of your choice into the pot at the same time with the liquid and cook it as directed.

The recommended portion per person is ¼ cup of uncooked quinoa or ¾ cup of cooked quinoa if served as a side dish. That would be about 40-50 grams of uncooked quinoa.

*Soaking grains helps to remove some of the naturally occurring phytic acid in the grain, which helps improve digestibility and speed cook time. To soak: Rinse quinoa thoroughly then add to a large mixing bowl or pot and cover with twice the amount of lukewarm water (2 cups water, 1 cup quinoa).

Quinoa's got the carbs covered, so you'll likely want to add some additional protein (eggs, lentils, beans, tofu, chicken), a fat (olive oil, nuts, butter, cheese), and, ideally, some kind of fruit or vegetable (broccoli, berries, squash, spinach).

Plus, its dietary fiber may help improve your digestion. Likewise, its fiber and protein content can help make you feel more satiated than other grains. People who eat quinoa consume a healthy dose of manganese, folate, zinc, iron, phosphorus, magnesium and vitamin B1.

Quinoa is rich in both fiber and protein, contains a much higher amount of other nutrients, and has a similar fluffy texture to the rice. A cup of quinoa contains twice more protein and about 5 g more fiber than white rice. Quinoa contains fewer calories and carbohydrates than white rice.

You can eat one-two cups of cooked quinoa in a day. You should avoid eating it if you experience stomachache, itchiness or vomiting after consuming it. A study by Harvard Public School of Health has reported that eating a bowl of quinoa daily is healthy and without any side effects.

Some people are particularly sensitive to saponins, which is why unrinsed cooked quinoa has a reputation for tasting bitter. However, most quinoa that is sold in packages has been "pre-rinsed," which means the saponins have been removed and rinsing isn't necessary.

Why Does Quinoa Need to Be Rinsed? Quinoa seeds grow with a natural coating called saponin that protects them from fungus and pests. Saponin has a bitter, soap-like flavor that will permeate cooked quinoa unless it's removed.

Studies suggest quinoa may improve gut health by enhancing the diversity of beneficial gut bacteria and reducing the inflammatory symptoms of conditions like colitis. Acting as a prebiotic, quinoa supplies the fuel for beneficial gut bacteria, allowing them to thrive.

How to get rid of saponins in quinoa? ›

TO REMOVE THE SAPONIN:

Fill it with clean water. Let is soak for a little while. Then, using a wire whisk swish the quinoa around until you see a soapy residue come out of the quinoa. You might have to do this for a few minutes to get all the saponin off.

Turn off the heat and let sit with the lid on to steam for 5 minutes, then fluff the quinoa with a fork. Stir in the butter, dried oregano, garlic powder, and kosher salt. If using fresh herbs, stir in the herbs (and feta cheese, if using). Taste and add additional salt if necessary.

The basic ratio is 1 cup quinoa to 2 cups liquid. You can use water (season it with a bit of kosher salt), or you can use any kind of broth (we like to use low-sodium broths and add any extra salt to the finished dish as needed). You can also add a bit of dry white wine to the liquid for another layer of flavor.

Serving suggestions: I love to stir a drizzle of olive oil and clove of garlic into warm quinoa for extra flavor. Other options include chopped fresh spinach or arugula, or massaged kale. Fresh herbs and/or dried spices are nice, as well as grated or crumbled cheese, sun-dried tomatoes, pitted and sliced olives, etc.

Happily, the solution to preventing bitter quinoa is very simple. All you need to do is rinse your uncooked quinoa in cold running water for a minute or so until the water runs clear.

Toss it in salads.

Quinoa is a complete source of protein and makes a great addition to a healthy salad. The combination of fiber, protein and healthy fats can turn a light side salad into a robust entrée.