25 recipes with quinoa, the protein and versatile pseudocereal

Much has been said about quinoa (or quinoa) in recent years. And good compliments abound! After all, it can offer a number of health benefits in general, as well as being an excellent food for vegan/vegetarian people.

Mariana Frank, functional nutritionist at P4B Health Personalized, explains that quinoa is a pseudocereal with a high protein content. Among cereals, it is the most protein.

Quinoa is high in fiber and essential amino acids (especially lysine and methionine). It is rich in B vitamins, calcium and zinc. Thus, according to Mariana, it offers several benefits:

• Glycemic control;
• Strengthening the immune system;
• Aid in intestinal functioning;
• Strengthening of bones;
• Good functioning of the nervous system;
• For a vegetarian/vegan, it is an excellent food, as it is rich in protein.

How to consume quinoa?

Mariana explains that you can make porridge with quinoa flakes. It can be added to a salad or fruit.

“Quinoa flour can be used in any preparation, such as cake, bread, muffins, cookies. Quinoa grains are also very versatile. We managed to develop several recipes, always remembering that the grain needs to be cooked”, adds the nutritionist.

Mariana points out that quinoa flour can be a substitute for wheat flour in a gluten-free recipe, for example. “Remember that there are always the right combinations of flours to make your preparation work,” she says.

“Grain quinoa replaces carbohydrate in a dish, so it can come in place of roots (sweet potatoes, cassava, yams, yams) or rice (wholegrain, black, seven grains). We can still consume it in the form of a salad (for example, a quinoa tabbouleh), stuff a tomato or eggplant with quinoa, make quinoa with turmeric, quinoa with carrots… emphasizes Mariana.

There is no recommended daily amount for quinoa consumption, according to the nutritionist. “It all depends on the patient’s objective, whether he is vegetarian/vegan, etc. In the consultation, we analyze whether this food will be introduced and the amount”, she explains.

Mariana also explains how to prepare quinoa in grains:

1. In a colander or sieve, wash the quinoa under running water.
2. Place the quinoa and water in a pot, cover and boil for 15-20 minutes over medium-low heat. Remembering that the ratio is 1:2 (1 cup of quinoa to 2 of water).
3. The quinoa is ready when the beans are translucent (transparent).
4. After cooking it, use it in the recipe you are going to make.

Delicious recipes made with quinoa

Check out different ways to use quinoa (in the form of flour, grains or flakes) in everyday recipes below:

With meat

1. Quinoa with chicken and broccoli: healthy recipe, yields one serving. You will only use the quinoa, the shredded chicken, a handful of broccoli, water, salt and pepper and parsley. Good tip for a quick dinner.

2. Quinoa kibbeh: swapping wheat for cooked quinoa allows for a healthier variation on this much-loved kibbeh dish. Great option for those who have gluten intolerance and / or for those on a weight loss diet.

3. Tuna with quinoa crust: a fresh dish, good tip for hot days. In addition to being healthy, it is an easy recipe to prepare, although different. You can also swap tuna for other fish, such as tilapia, hake and even salmon.

4. Quinoa with chicken and yogurt: a complete and healthy meal. Good suggestion for hot days. You will only use the already cooked quinoa, low-fat yogurt, mint, olive oil, garlic, zucchini, carrots, red onion, chicken breast, soy sauce, lemon and salt.

5. Quinoa Beef Burger: A healthy version of a hamburger, with beef and quinoa flakes. In addition to these main ingredients, you will only need garlic cloves, onions, salt and pepper.

6. Meat zucchini, quinoa and chia: functional, practical and tasty recipe. Great tip for a light and different dinner. The fibers present in quinoa give you a feeling of satiety, which can promote weight loss. The income from the recipe is for two people.

7. Chicken salad with quinoa: the recipe serves four people and is a great starter tip for a barbecue, for example. You will use quinoa, barbecued chicken, red onion, cherry tomato, cucumber, watercress, plain yogurt, mayonnaise, chives and salt.

8. Quinoa with asparagus and shredded chicken: a different, healthy and delicious recipe. Good tip for a quick lunch or dinner. If you don’t like asparagus, you can replace it with frozen peas.

no meat

9. Quinoa gratin with eggplant and cheese: a delicious dish, a good tip for a different lunch. You will only use quinoa, eggplant, mozzarella, tomato sauce with basil, olive oil, salt and grated cheese.

10. Greek Quinoa: nutritious and tasty recipe, where you replace rice with quinoa. In addition to it, you will use carrots, peppers, zucchini, raisins, sliced ​​almonds, salt and black pepper.

11. Quinoa risotto with secchi mushrooms: elegant, healthy and delicious recipe. Easy, especially for those who already have practice making risottos. Good tip for when you want a different lunch, but light, on the weekend.

12. Quinoa with Okra and Broccoli: Healthy recipe with organic okra and broccoli. Quinoa “replaces” rice. The preparation is simple, resulting in a gluten-free dish, a good tip for a nutritious, light and tasty lunch.

13. Quinoa with zucchini and fresh peas: quick, easy and healthy food, makes for two people. You will use quinoa, zucchini, peas, butter, salt, parsley, garlic, onion and olive oil.

14. Quinoa and lentil roulade: tasty, nutritious and protein, it has a delicious texture, in addition to having a great presentation. Good tip for a weekend lunch or dinner, when you want to eat well, but without “breaking away from the diet”.

15. Wholemeal Quinoa and Leek Muffins: Muffins are beautiful, fluffy, well seasoned and healthy. Use silicone molds to unmold the muffins well, place on a plate, include a well-prepared salad and a light and delicious dinner is ready.

16. Vegan pumpkin quibe with quinoa: good tip for the “meatless Monday”, it is a healthy, practical and tasty recipe. You will only use pumpkin, quinoa, onion, salt, green seasoning, olive oil and pepper.

17. Quinoa with broccoli, zucchini and tomato: recipe serves two servings and is simple to prepare. You will use, in addition to cooked quinoa, onion, garlic, broccoli, zucchini, tomato, olive oil, salt, black pepper and tahini sauce.

18. Quinoa burger with sesame: recipe that shows that it is possible to invent new homemade vegetable burger recipes using what you have in the fridge. The ingredients used were, in addition to quinoa and sesame, carrots, oatmeal, chives, garlic, oregano, paprika, salt, pepper and cornmeal.

19. Beetroot and quinoa crumbs: the beetroot gives color and a beautiful appearance to the crumbs. The taste is great and the texture is more moist. Quinoa adds a crunchy touch and the result is a practical, healthy and different dish.

20. White Bean Quinoa Mini Burger: A tasty, protein and easy-to-make vegan burger that uses white beans, quinoa and other delicious ingredients in its composition. The sauce is made with cucumber, coconut milk, lemon, tahini, garlic, salt and pepper.

Sweet

21. Quinoa porridge: good suggestion for a special weekend breakfast. You will use quinoa, skim milk, water, brown sugar and low-fat yogurt. The tip is to serve with strawberry.

22. Chocolate and quinoa cake: good tip for a tasty afternoon snack. You will use quinoa flour, eggs, sugar, oil, chocolate powder, cornstarch, yeast and water.

23. Quinoa and honey cookie: healthy and practical recipe. Yield is 20 cookies, each with about 57 calories. You will use quinoa flakes, whole wheat flour, brown sugar, baking powder, honey, coconut oil, egg and water.

24. Quinoa doce: a healthy version of rice pudding, a dessert that is a classic of Brazilian culture. The recipe gains more fiber and protein as quinoa replaces white rice. Cow’s milk was replaced by cashew nut milk. To sweeten, a few drops of stevia.

25. Quinoa Pancakes: American-style pancake recipe, fluffier. You will use quinoa flour, eggs, milk, lemon, among other ingredients. The tip is to serve with raspberries and honey.

26. Quinoa Fudge: Different, healthy, tasty and easy recipe. You will only use cooked quinoa, dates, cocoa powder and coconut oil. Good tip for a quick dessert on the weekend.

It is worth remembering that, although quinoa is a super healthy food, how healthy your recipe will be will also depend on the other ingredients used.

Now you know why quinoa has been so successful and is already part of the diet of many people. To make the best use of all the benefits it can offer, the tip is to talk to your nutritionist about amounts and ways to include it in your diet!