Quick & Healthy 10 Quinoa Recipes

Do you want to give your meals a more nutrient-dense twist because you are sick of the same old recipes? If so, you’ve come to the correct spot!

This blog will provide healthy, delectable quinoa recipes that will not only tempt your palate but also provide your body with nourishment.

Quinoa is gaining popularity due to its amazing health advantages and versatility in cooking. It is frequently hailed as a superfood. Every craving and circumstance may be satisfied with a different quinoa meal, from filling salads to cozy bowls and even desserts.

With its abundance of protein, fiber, and many vitamins and minerals, quinoa may be used to make dishes that are healthy for your body as well as delicious. Bid farewell to ordinary meals and embrace the desire for a healthier, more flavourful lifestyle with these mouthwatering Indian quinoa recipes.

What is Quinoa?

Quinoa (Chenopodium quinoa) is a multipurpose, high-nutrient pseudocereal that has become more well-known for its culinary versatility and health advantages. Quinoa is a seed, not a true cereal or grain, even though it’s frequently used as one. It is related to amaranth, spinach, and beets and is a member of the Amaranthaceae family.

Quinoa is a flexible ingredient in the kitchen that works well in many different recipes. It can be added to main courses, given as a side dish, or used in salads.

Because of its high nutritional content, gluten-free status, and ability to fit into a variety of dietary plans, such as vegetarian and vegan diets, quinoa has become more and more popular in recent years.

It is regarded as a beneficial supplement to a varied and well-balanced diet.

Quinoa Benefits

Quinoa is well known for its many health advantages, which makes it a popular option for anyone looking for a filling and adaptable meal. The following are a few health advantages of quinoa:

Superb Protein Source

Since quinoa includes all nine of the essential amino acids that the body is unable to create on its own, it is considered a complete protein. Because of this, quinoa is a great source of protein, especially for people who are vegetarians or vegans.

Nutrient-Dense

Quinoa is a nutrient-dense food that is high in vitamins, minerals, and antioxidants¹. Magnesium, iron, phosphorus, manganese, copper, and zinc are all abundant in it. Quinoa also contains B vitamins, such as thiamine, riboflavin, and folate.

Rich in Fiber

Dietary fiber is abundant in quinoa and is good for your digestive system. Consuming enough fiber can promote a healthy gut flora, avoid constipation, and assist control bowel motions.

Gluten-Free

Because quinoa is inherently gluten-free, people with celiac disease or gluten sensitivity can safely and healthily enjoy it.

Heart Friendly

Quinoa’s nutrient richness, fiber, and antioxidants all support heart health. Magnesium in quinoa has been linked to a lower risk of heart disease, and fiber lowers cholesterol.

Blood Sugar Management

Quinoa’s fiber and complex carbs help to maintain stable blood sugar levels. Those who are trying to control their blood sugar or have diabetes may find this to be especially helpful.

Antioxidant-Rich

Many antioxidants, including as quercetin and kaempferol, which have anti-inflammatory and possibly anti-cancer effects, are found in quinoa². By assisting the body in combating free radicals, antioxidants lessen oxidative stress.

Weight Management

Quinoa’s protein and fiber combination can help you feel fuller, which may help you lose weight by consuming fewer calories overall.

Promote Strong Bone Health

Quinoa is a great source of vital minerals, including manganese, phosphorus, and magnesium, all of which are necessary for strong, healthy bones.

Quinoa Nutrition

Here is quinoa nutritional value per 100 grams.

Nutrient	Value
Energy	328 kcal
Protein	13.11 g
Carbohydrate	53.65 g
Dietary Fiber	14.66 g
Fat	5.5 g
Calcium	198 mg
Iron	7.51 mg
Potassium	474 mg
Sodium	4.5 mg
Magnesium	119 mg
Phosphorus	212 mg
Selenium	7.81 mcg
Folate	173 mcg
Vitamin A	153 mcg
Niacin	1.7 mg

Quinoa Recipes

Let us explore how versatile quinoa is in the kitchen with these ten delicious recipes that highlight the nutrient-rich pseudocereal in a variety of mouthwatering ways. These dishes suit a variety of palates and dietary requirements and help add to your breakfast, lunch, and dinner nutritious, tasty meals.

Regardless of your level of experience, these quinoa recipes provide an enjoyable introduction to the world of wholesome and delectable eating.

Quinoa Salad

Ingredients

• 1 cup uncooked quinoa, soaked
• 1/2 cup cooked chickpeas
• Chopped onion
• Chopped tomato
• Chopped cucumber
• Chopped red bell pepper
• 2-3 tsp lemon juice
• Salt and pepper to taste

Recipe

• In a medium pan, combine the quinoa and water. Bring to a boil, then reduce heat to low, cover, and simmer for 15-20 minutes or until the quinoa is cooked and the liquid is absorbed.
• Once the quinoa is cooked, let it cool. Discard the excess water, if any.
• Combine all chopped vegetables, lemon juice and quinoa in a bowl.
• Sprinkle salt and pepper as per your taste. Toss until the mixture is thoroughly combined.
• You can also add a few drops of apple cider vinegar (ACV) for a tangy twist if you are a fan of its ACV.

Quinoa Khichdi

Ingredients

• 1 cup uncooked quinoa, soaked
• 1/2 cup soaked yellow lentils (moong dal)
• 2 tsp ghee
• 1 tsp cumin seeds or jeera
• 1 chopped onion
• 2 chopped green chillies
• 1 cup mixed vegetables (green peas, chopped carrots & green beans)
• 1/2 tsp turmeric and coriander powder each
• Salt to taste

Recipe

• In a pressure cooker, heat ghee over medium heat. Add cumin seeds and let them splutter.
• Add chopped onions, green chillies and sauté until light brown.
• Add all veggies and cook for a few minutes.
• Add soaked quinoa and lentils and mix them well with vegetables.
• Add dry spices and salt.
• Close the lid of the pressure cooker and cook for 2-3 min after the first whistle.
• Serve hot with a drizzle of ghee and a squeeze of fresh lemon juice if desired.

Quinoa Rice / Quinoa Pulao

Ingredients

• 1 cup cooked and cooled quinoa
• 2 tsp oil
• 1 tsp cumin seeds or jeera
• 1 chopped onion
• 2 chopped green chillies
• 1 cup mixed vegetables (green peas, chopped carrots & green beans)
• 1 tbsp ginger garlic paste
• 2 tsp soy sauce
• Salt and pepper to taste

Recipe

• In a pan, heat oil over medium heat. Add cumin seeds and let them splutter.
• Add chopped onions, green chillies, ginger garlic paste and sauté until light brown.
• Add all veggies and cook for a few minutes.
• Add quinoa and mix them well with vegetables.
• Add soy sauce, pepper and salt.
• Continue to cook for an additional 2-3 minutes, allowing the flavours to meld and the quinoa to get slightly crispy.
• Serve hot and garnish the quinoa fried rice with chopped coriander leaves and sesame seeds if desired.

Quinoa Dosa

Ingredients

• 1 cup uncooked quinoa
• 1/4 cup rice
• 1/4 urad dal
• Salt to taste
• 2 tsp oil

Recipe

• Soak quinoa, urad dal, and rice in enough water for 4-6 hours or overnight.
• Drain the excess water and grind all three together in a blender till you get a smooth paste.
• Can add water to adjust the consistency.
• Keep this batter for 6-8 hours to ferment.
• Heat a non-stick or cast-iron dosa pan on medium heat.
• Grease the pan using oil, pour a ladleful of batter onto the centre of the pan and spread it evenly in a circular motion to make a thin dosa.
• Serve with sambar and coconut or peanut chutney.

Quinoa Pasta

Ingredients

• 1 cup gluten-free quinoa pasta
• 1/2 chopped onion
• 1/2 chopped tomato
• 3 cloves minced garlic
• 2 tsp soy sauce
• 1 cup chopped mix vegetables (broccoli, mushrooms, red bell peppers, corns)
• 2-3 tsp oil
• salt and pepper to taste
• Dried oregano and basil to taste

Recipe

• Cook the pasta in a large pot of salted boiling water until soft. Drain and set aside.
• Heat oil in a pan, add minced garlic and chopped onion till light brown.
• Add all the vegetables and sauté for 5-7 minutes until tender but still crisp.
• Season the vegetables with salt, pepper, dried oregano, and dried basil. You can add them according to your taste.
• Add the cooked and drained pasta to the sautéed vegetables. Toss everything together until well combined.
• Your nutritious and colourful meal is ready.

Quinoa Upma

Ingredients

• 1 cup uncooked quinoa, soaked
• 1 tsp oil
• 1 tsp mustard seeds
• 3-4 curry leaves
• 1 chopped onion
• 2-3 chopped green chillies
• 1 tbsp roasted peanuts, unsalted
• 1/4 cup green peas
• 1/2 chopped carrot
• Salt and pepper to taste

Recipe

• Heat the oil in a pan, add mustard seeds and let them splutter.
• Add chopped green chillies, curry leaves and sauté for a minute.
• Add peanuts and sauté for a minute. Add chopped onion and cook until light brown.
• Add all the vegetables and sauté for a minute.
• Add quinoa, sauté for 2 minutes.
• Add salt and pepper to taste.
• Add 2 cups of water, mix well and cover the lid.
• Cook for 10-15 minutes and serve with chopped coriander leaves and lemon juice.

Quinoa Porridge

Ingredients

• 1/2 cup quinoa, soaked
• 1 cup dairy milk / almond milk
• 1 tsp vanilla extract (optional)
• 1 tbsp honey
• Dried fruits, seeds or nuts for garnishing

Recipe

• In a pan, mix quinoa, milk, and vanilla extract
• Bring the mixture to a boil, then reduce the heat to low, cover, and simmer for about 15-20 minutes or until the quinoa is cooked and the mixture has thickened.
• Add honey for sweetness.
• Remove the quinoa porridge from heat and let it rest for a minute.
• Serve hot and top with your favourite fruits, nuts, or seeds.

Quinoa and Lentil Soup

Ingredients

• 1/2 cup quinoa, soaked
• 1/2 cup red lentils / masoor dal
• 5-6 cups water
• 1 cup chopped mix vegetables (onion, bell peppers, carrot, green peas, spinach)
• 2-3 cloves minced garlic
• Dry spices like red chilli, turmeric, jeera and coriander powder
• 2 tsp oil
• Salt and pepper to taste

Recipe

• Rinse quinoa and lentils separately under cold water.
• In a large pan, heat oil over medium heat. Add chopped vegetables and garlic. Sauté until the vegetables are softened.
• Add dried spices and mix well with veggies.
• Add rinsed quinoa and lentils to the pot. Stir to combine with the vegetables and spices.
• Pour in water. Season with salt and pepper to taste.
• Bring the mixture to a boil, then reduce the heat to low, cover, and simmer for about 20-25 minutes or until the quinoa and lentils are cooked and tender.
• Serve hot with lemon and chopped coriander leaves.

Quinoa Energy Balls

Ingredients

• 1 cup cooked quinoa, cooled
• 1/2 cup peanut or almond butter
• 2 tsp sesame or til seeds
• 1/2 cup chopped nuts and dried fruits
• 1/2 cup chopped dates
• 1/2 cup shredded coconut

Recipe

• In a large bowl, combine all the ingredients together. Mix well until they are evenly distributed.
• Form dough into balls and place on a cookie sheet or small pan. Refrigerate for about an hour until firm.

Quinoa Kheer

Ingredients

• 1/2 cup quinoa, soaked
• 2 cup milk
• 2 tsp ghee
• 1 tbsp jaggery powder
• 1 tsp cardamom or elaichi powder
• Chopped nuts and raisins
• A pinch of saffron strands (soaked in warm milk)

Recipe

• In a pan, add ghee and quinoa. Cook for a minute and add milk.
• Cook quinoa in milk until the mix gets a creamy consistency.
• Add saffron strands and cardamom powder. Stir continuously to prevent the milk from sticking to the bottom of the pan.
• Remove from gas once it is cooked.
• Add jaggery powder and mix well for even sweetness.
• Serve hot and garnish with chopped nuts and raisins.

Frequently Asked Questions

Sources

1. Angeli, V., Silva, P. M. P., Massuela, D. C., Khan, M. W., Hamar, A., Khajehei, F., Graeff‐Hönninger, S., & Piatti, C. (2020). Quinoa (Chenopodium quinoa Willd.): An Overview of the Potentials of the “Golden Grain” and Socio-Economic and Environmental Aspects of Its Cultivation and Marketization. Foods, 9(2), 216. https://doi.org/10.3390/foods9020216 ↩︎
2. Navruz-Varli, S., & Şanlıer, N. (2016). Nutritional and health benefits of quinoa ( Chenopodium quinoa Willd.). Journal of Cereal Science, 69, 371–376. https://doi.org/10.1016/j.jcs.2016.05.004 ↩︎