If you’re looking for a wholesome, nutrient-packed ingredient to add variety to your meals, quinoa may be just what you need.
Quinoa (pronounced KEEN-wah) is an ancient superfood that has been cultivated in South America for thousands of years. While often thought of as a grain, quinoa is actually a seed from the amaranth plant. It cooks much like rice or other grains, but its nutritional profile sets it apart.
Health Benefits of Quinoa
A Complete Protein
Quinoa contains all nine essential amino acids, making it one of the only plant-based sources of complete protein. One cup of cooked quinoa provides about 8 grams of protein.
High in Fiber
With 5 grams of fiber per cup, quinoa supports healthy digestion, helps manage cholesterol and blood sugar, and keeps you feeling full longer—an important factor in weight management.
Naturally Gluten-Free
Quinoa is naturally gluten-free, making it a smart choice for those with gluten sensitivities or anyone looking to cut back on gluten. It’s quick to prepare and works beautifully in both savory and sweet recipes.
Rich in Nutrients
Packed with iron, zinc, magnesium, phosphorus, folate, copper, thiamin, and manganese, quinoa supports energy, metabolism, and bone health.
Easy Ways to Use Quinoa
Soups & Stews – Use quinoa instead of rice, pasta, or noodles.
Stir-Fries & Side Dishes – Swap in quinoa for rice to give your dish a protein boost. Or serve quinoa seasoned with salt, pepper, and fresh herbs as a nutritious alternative to rice.
Salads – Toss cooked quinoa with roasted vegetables, leafy greens, and your favorite dressing for a hearty, nutrient-rich salad.
Breakfast – Simmer quinoa with water or milk, add cinnamon, then top with berries and nuts for a warm, energizing start to your day.
Chocolate Peanut Butter Quinoa Breakfast Bowl
Now that you know the benefits of quinoa, try this recipe for yourself! This hearty bowl is a delicious way to start the day and will keep you fueled all morning long.
INGREDIENTS:
½ cup quinoa
1 cup milk of your choice
¼ cup peanut butter
2 Tbsp cocoa powder
1 Tbsp honey or maple syrup
1 tsp vanilla extract
¼ cup mini chocolate chips
¼ cup chopped almonds
- Rinse and drain quinoa. Place in a small saucepan over medium heat and toast until golden, about 3–4 minutes.
- Add milk and bring to a boil. Reduce heat to low and simmer uncovered until liquid is absorbed, about 20 minutes.
- Remove from heat. Stir in peanut butter, cocoa powder, honey, and vanilla extract.
- Divide between two bowls and sprinkle with chocolate chips and almonds.
Looking to improve your nutrition? Our Registered Dietitian offers personalized guidance to help you reach your goals and answer all your questions.