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Quinoa

Ok...I know how to pronounce it!

I found this definition on BBC Good Food:

With twice the protein content of rice or barley, quinoa is also a very good source of calcium, magnesium and manganese. ... Like buckwheat, quinoa has an excellent amino acid profile, as it contains all nine essential amino acids making it a complete-protein source.

Any tips, thoughts or recipes to share?! I would love to know your ideas!

Thank you! x

11 Replies
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I’ve not tried it as it’s quite expensive, but I have made a ‘risotto’ from barley, and had green puy lentils as a base for chicken in place of rice . . . I think it tastes of what you put with it . . . I’ll be interested to see what others think 😊

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It is expensive, but a little goes a long way as it swells up when you cook it. You can also buy it much cheaper at the shop that begins with an "A" (blue one!)

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Quinoa is a staple in our house :D (we're having it tonight!) I boil it (like rice) and then we make quinoa salads. Basically just mix in whatever leftovers we have! Leafy greens, shredded cabbage, we usually roast veg to add, as its nicer hot! Then things like olives, gherkins, anchovies, sometimes a bit of cod or salmon. I dress it all in balsamic vinegar, lemon juice etc.

It's such a great way to make a meal when you don't really have any food in the house!

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I have several of my own recipes I can share with you:

Quinoa and carrot salad with hazelnuts

Quinoa and carrot coleslaw

Quinoa salad with mint, cucumber, tomato and pecans or walnuts)

Quinoa pilau rice with dill and roasted tomatoes

Let me know which of those you like the sound of, and I'll post them!

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Great, thank you. Can you post the pilau with dill and tomatoes please! xx

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The Quinoa coleslaw is already posted here: healthunlocked.com/nhsweigh...

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Found these links which may be of interest

bbcgoodfood.com/howto/guide...

bbcgoodfood.com/recipes/col...

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Quinoa Salad with mint, cucumber, tomato and pecans:

Preparation Time:15 mins

Cooking Time:20 mins

Serves:4

Calories per serving:107.2

Ingredients

Quinoa, Dry Weight, Average-50g

Cucumber, Average-66g

Baby Tomatoes, finely diced - 80g

Mint, Fresh, Average-2 Tbsp/3.2g

Lemon Juice -20ml

Pecan Nuts -30g

Shallots, finely chopped -5g

Method

Cook the quinoa according to the instructions, drain and leave to cool. Squeeze out as much of the cooking water as possible (I cook mine in a microwave rice steamer which has an integral basket/strainer).

Remove the soft seeded core from the cucumber. Finely dice shallot (you can use a spring onion), mint and cucumber. Finely chop mint. Roughly chop the pecans.

Mix together all the ingredients and add a squeeze of lemon juice.

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Mediterranean Vegetable & Quinoa Bake

Preparation Time: 45 mins

Cooking Time: 40 mins

Serves: 2

Calories per serving: 437.8

Ingredients

Red onion – 50g

Garlic, raw – 2 Cloves/6g

Cherry tomatoes on the vine – 450g

Extra virgin olive oil – 3 Tsps/15ml

Aubergine, medium – 1 Med/375g

Courgette – 316g

Mixed Herbs – 2 Tsps/10g

Quinoa, red & white, with bulgar wheat (Tesco) – 100g

Panko Breadcrumbs – 40g

Mozzarella cheese, grated – 60g

Coriander leaves, fresh – 20g

Preparation

Pre-heat oven to 200 degrees. Cut the aubergine into 5cm slices lengthwise. Cut the courgettes into diagonal or lengthwise sides. Peel and finely dice the red onion and garlic. Grate the cheese and mix with the breadcrumbs. Roughly chop the coriander leaves.

Cook the quinoa mixture (100g) as directed on the packet and set aside to cool.

Method

Lay aubergine and courgette slices on a baking tray and drizzle with 2tsp of the olive oil and half the herbs.

Halve the tomatoes and place on a baking sheet cut side uppermost, drizzle with 1 tsp of the olive oil and sprinkle the remainder of the herbs over the top.

Place both baking sheets into the oven for about 25 – 30 minutes (aubergine tray) and 15 mins (tomatoes).

In the meantime, heat 1tsp of oil in a small frying pan over a medium heat and fry the onions. Do not allow to brown. Once they are translucent, add the garlic and continue to cook for about 2 – 3 minutes.

In a shallow medium sized oven proof dish, layer first the slices of aubergine, then the slices of courgette. Then sprinkle the onion and garlic mixture over and finally the cooked tomatoes.

Once the quinoa mixture is cooled, fluff up the grains with a fork and place in a layer of the vegetables, ensuring it is evenly spread. Sprinkle the chopped coriander leaves evenly on the top.

Sprinkle the breadcrumbs and grated cheese mixture over the top of the quinoa and place the dish into the oven, reducing the heat to 180 degrees, for about 20 – 25 minutes or until cheese is golden and bubbling.

Nutrition Data Per Serving

Calories (kcal) 437.8

Protein (g) 20.8

Sugars (g) 15.9

Fibre (g) 10.9

Fruit & Veg 7.9

Carbohydrate (g) 47.0

Fat (g) 18.8

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Quinoa rice pilau with dill & roasted tomatoes

Preparation Time:15 mins Cooking Time:30 mins

Serves:5

Calories per serving:344.3

Ingredients

Tomatoes, Cherry, Average-250g

Oil, Olive, Extra Virgin, Tesco-4 Tbsps/40g

Onions, British, Tesco-1 Onion/100g

Celery -3 Sticks/120g

Cumin, Seeds, Whole -½ Tsp/1g

Garlic, Raw -2 Cloves/6g

Quinoa, Dry Weight, Average-140g

Rice, Basmati, Dry Weight -100g

Pine Nuts -½ Pack/50g

Dill, Fresh, Average-40g

Chicken Stock Cubes made up with 500ml of boiling water

Method

(1) Heat oven to 180C/fan 160C/gas 4. Put the tomatoes on a baking sheet and drizzle with 2 tbsp olive oil and some seasoning. Roast for 15 mins, remove and set aside.

(2) Heat the remaining olive oil in a large pan. Add the onion, celery, cumin and garlic, then season to taste. Fry on a medium heat for 10 mins until golden.

(3) Add the rice, quinoa, dill and stock. Cover with a lid and cook for 12-15 mins or until the rice is soft.

(4) Add the tomatoes and pine nuts, and gently stir through. Serve with white fish or a green salad.

Nutrition Data Per Serving

Calories (kcal)344.3

Carbohydrate (g)38.0

Fat (g)17.4

Fibre (g)3.4

Sodium (g)0.348

Fruit & Veg1.4

Protein (g)8.8

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Thank you! :-)

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