Plant-based proteins have become a popular part of many diets, especially for those looking to get more protein and fiber into their diet without eating animal-sourced protein. One that has become quite popular and commonly used in meals is quinoa (pronounced KEEN-wa). Many think of quinoa as a grain, but it is a seed in the spinach and beet family.

Quinoa is native to the Andes Mountains of Bolivia and Peru.

What is Quinoa?

Quinoa is gluten-free and low in carbohydrates and calories. For patients with Crohn's disease or IBS, it is also suitable for those following a low FODMAP diet. 

Quinoa Nutrition

One cup of quinoa is high in fiber (5 grams) and protein (8 grams) and low in sugar (2 grams). Because of its fiber and protein, quinoa is a nutritious replacement for refined grains and is a powerhouse in terms of nutrient content. It also contains iron, magnesium, phosphorous, zinc, calcium, and potassium. Quinoa has antioxidant properties that can repair cell damage and reduce inflammation.

Tips for Making Quinoa

Quinoa is really easy and quick to make, however, it is also very easy to overcook. There is a fine line between perfectly fluffy quinoa and a chewy, yet "mushy" texture, making it inedible. Here are a few tips on how to cook quinoa:

  • Rinse quinoa before using. It has a natural coating called saponin that can cause it to taste bitter if not rinsed off with water.
  • Use a 1:2 ratio of quinoa to water. Different packages of quinoa may suggest other ratios, but our dietitians have found the best results when using 1 part quinoa, and 2 parts water.
  • Boil the water first. Always bring the water to a boil and then add quinoa.
  • Add quinoa and return to a boil. After the quinoa is added to the boiling water, make sure the water returns to a boil before reducing the heat (see below). This happens very quickly, so be careful to watch it so the water doesn't boil off.
  • Reduce heat to a simmer. If you try to rush the process and turn up the heat too high, the water boils off before the quinoa can fully cook, leaving it with an undesired soft texture.
  • Cook for 15 minutes.  
  • After 15 minutes all the water should be absorbed and the quinoa should be soft (not crunchy or hard). Take a fork or a wooden spoon and fluff the quinoa.
  • Cover and let it rest for 15 minutes. Letting the quinoa cook in the residual heat from the burner (turned off) and in its own steam finishes the process. 

If you are new to quinoa, try this easy and flavorful recipe that can be enjoyed as a side at your next meal. 

Balsamic Caprese Quinoa Salad Recipe

 

Salad Ingredients

¾ cup uncooked quinoa
1 ½ cups water
¼ tsp salt
1-pint cherry tomatoes cut in half
1/2 cup diced cucumber
8 oz pearl mozzarella
½ cup fresh basil

Balsamic Dressing Ingredients

¼ cup olive oil
¼ cup balsamic vinegar
1 Tbsp maple syrup
1Tbsp mustard
pinch of salt
1/8 tsp garlic powder

How to Make Balsamic Caprese Quinoa Salad

Cook the Quinoa

  1. Rinse quinoa before using it to remove saponin, a natural coating that can cause a bitter taste.
  2. Bring 1 ½ cups of water and ¼ tsp salt to a boil.
  3. Add quinoa and return to a boil.
  4. Once the water is boiling turn the heat down to a simmer.
  5. Simmer on low for 15 minutes.
  6. After 15 minutes turn off the heat, stir the quinoa, and return the lid to the pot. Let the quinoa sit covered for 15 more minutes.
  7. After 15 minutes, transfer the cooked quinoa to a large bowl to cool.

Make the Balsamic Dressing 

  1. Add dressing ingredients in a glass jar.
  2. Shake to combine, and set aside.

Putting It All Together

  1. Add tomatoes, mozzarella and basil to the cooled quinoa in a large bowl with a lid.
  2. Add dressing and stir to combine.
  3. Refrigerate for at least two hours or overnight.
  4. Garnish with fresh basil.
  5. Serve cold.
  6. Store leftovers in an airtight container in the refrigerator for up to 5 days. Do not freeze.

Balsamic Caprese Quinoa Nutritional Information

Serving: 0.5 Cup 
Calories: 107 kcal Carbohydrates: 10.6g Protein: 2.6g Fat: 6.3g Saturated Fat: 1.2g Polyunsaturated Fat: 0.7g Monounsaturated Fat: 3.4g Cholesterol: 3.3mg Sodium: 60mg Potassium: 71.4 mg Fiber: 1.1g Sugar: 2.4g Vitamin A: 335IU Vitamin C: 5 mg Calcium: 31mg Iron: 0.7mg