Quick Quinoa Recipe
Smoked paprika is a delicious substitute, add more salt or other spices as you please.
If you have broth on hand (or have a pot/pan you can deglaze and reuse some flavor) it can also be a nice addition.
Ten years ago, I thought that quinoa was a bitter pearl of lesser-than-rice, and here I am propped in front of a computer at 6AM with the intent of mapping out how we buy it, cook it zero-waste, and why it is the perfect fuel to propel us through busy weeks.
Life is a dang wonder of growth and movement.
Here in Onondaga County you can find organic quinoa in the bulk section. If you bring in your own bag you can bring pounds of protein home without any wasteful packaging (woohoo!)
Here seen: a repurposed Trader Joe’s nut bag (handy because they can be sealed), but we also use cloth canvas bags as you’ll see in the next pic.
Quinoa is a lovely little superfood whose taste roams in a realm between rice and nut.
If you can’t find quinoa in your local bulk section, you’ll definitely be able to find it in your grain aisle (even though it is a seed), and package-and-all you’ll still be lowering your environmental footprint because plant-based protein sources are kinder to the earth and kinder to your body than the animal-based alternatives.
Why eat quinoa and why would I even consider it among those mighty, musclely, meat options?
Protein: You’ll get 8g of protein in a cup of cooked quinoa, and it is a plant-based “complete protein” (<—this means it has all the essential amino acids you need, and you need ‘em because your body doesn’t make these compounds —you need to find them in foods— and they do fun things like repair body tissue), and because it is plant-based you’ll avoid the inflammation and disease from animal products.
Fiber (critical for digestion and reduces your risk of heart disease, diabetes, and cancer)
Resistant Starch (an important fermentable fiber that goes through your stomach and small intestine undigested and then feeds good bacteria in the colon)
Minerals: it is packed with Manganese, Magnesium, Phosphorous, Zinc, Iron, Copper, and even has a little Calcium. (Those links will explain why your body wants each of those minerals.)
Antioxidants: including quercetin (boosts your immune system, attacks free radicals, prevents neurodegeneration, reduces cancer risk and inflammation) and kaempferol. What the heck is kaempferol? Boy Howdy you want to learn all about it and get more of it in you:
“At the molecular level, kaempferol has been reported to modulate a number of key elements in cellular signal transduction pathways linked to apoptosis, angiogenesis, inflammation, and metastasis. Significantly, kaempferol inhibits cancer cell growth and angiogenisis and induces cancer cell apoptosis, but on the other hand, kaempferol appears to preserve normal cell viability, in some case exerting a protective effect.”
Hopefully the above convinced you that you want this healthy food in your rotation; if so, here’s everything need for a batch of quick quinoa: quinoa, garlic, salt, bay leaf, paprika, water/broth (in this case, I used water to deglaze a pan used for roasting broccoli and squash).
Add it to the pot and bring to a boil, then let it simmer uncovered on medium low for 15 minutes or until the liquid has mostly absorbed, then cover it for 5 min, and fluff with a fork. Season to taste.
Enjoy immediately or store in a fridge and add to meals throughout the week.
Works well on its own, mixed with black rice, or mixed with kale and added to bowls of veggies.
In a busy week this is how we prepare quick meals that will give us power and not an inflammatory/refined-carb-crash.
Our lunch: kale & quinoa, black rice, avocado, and peanut sauce. Q’s is the one with an apple, mine is celebrating roasted carrots.
Power, Health, & Kindness <3
