Considered an ancient “grain” (quinoa is actually more similar to a seed) native to South America, quinoa was once called “the gold of the Incas” who recognized its value in increasing the stamina of their warriors.
Not only is quinoa high in protein, but the protein it supplies is complete protein, meaning that it includes all nine essential amino acids. Quinoa’s amino acid profile is well balanced, making it a good choice for vegans and vegetarians concerned about adequate protein intake. It is especially well-endowed with the amino acid lysine, which is essential for tissue growth and repair.
In addition to protein, quinoa features a host of other health-building nutrients. Manganese, magnesium, foliate, and phosphorus are some examples. Quinoa has a fluffy, creamy, slightly crunchy texture and a somewhat nutty or earthy flavor when cooked.
-Quinoa, 2 cups dry (will expand when cooked)
-2 T lemon juice
-1 red bell pepper, diced
-1 yellow bell pepper, diced
-1 cucumber, diced
-1/3 of a red onion, diced
-1/3 jar roasted bell peppers
-4 oz -8 oz Feta Cheese (Optional, and amount depends on how much you like cheese!
-Salt and pepper to taste
-¼ cup Extra virgin olive oil
-1/8 cup balsamic vinegar
-Juice from one lemon
-Fresh herbs (we suggest ½ bunch parsley, washed and chopped, and some washed and snip mint leaves)
Rinse quinoa well. (Quinoa can have a coating of bitter-tasting saponins that you want to be sure to remove). For easier digestion, you can soak your grains. The method is to leave grains covered with non-chlorinated water, plus an acidic medium, for about 7-8 hours (a longer time is okay too). The amount of acidic medium is 1 tablespoon for every 1 cup of grains. Your best choices for an acidic medium are lemon juice or vinegar. Quinoa is one of the easier grains to digest (along with Amaranth, Brown Rice, Buckwheat, and Millet) because it contains less phytates than other grains. Cook the quinoa in a rice cooker or in an instant pot as the easiest cooking method.
Add all remaining ingredients except for the cheese, and stir to combine. Serve with feta sprinkled over the top. Enjoy!
Interested in how YOU can Make Nutrition Fun? Start our Make Nutrition Fun online course for FREE here.
This course includes simple yet actionable advice about how you can make healthier living fun AND within your reach (for the entire family).
You’ll receive helpful tools including the Meal Matrix, SEE food plan, and pantry setup guide.
And as another special gift for you, receive the #1 bestselling book, Make Nutrition Fun: End Food Fights and Find Family Peace in Just 30 Days for Free!
Here’s what Marci Shimoff, #1 New York Times Bestselling Author and Transformational Leader had to say about the book:
“Who knew nutrition could be so fun? Kathryn Kemp Guylay marries the practical with the hilarious. The result: A healthier and happier you. I loved this book!”