Healthy Recipes
Authored By:  Ellen Sue Spicer of Hands on Nutrition
Try substituting this nutritious, versatile, wheat free grain for cooked rice or bulgar wheat.
Diet Types: Dairy Free, Low Fat, Vegan, Vegetarian, Low Sodium, Sugar Free, Wheat Free
Ingredients:
  • 1 cup uncooked Quinoa
  • 2 cups water
  • Serves: 6
    Cooking Time: Under 30 minutes
    Instructions:
    Thoroughly rinse 1 cup of Quinoa in a fine strainer. Bring 2 cups water to boil in a saucepan and add the rinsed Quinoa. Cover, lower the heat, and gently simmer for about 15 minutes until tender and transparent. One cup raw yields about 4 cups cooked.

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      Nutrition Facts

      Serving Size: 1
      Servings per Recipe: 6
      Amount Per Serving 
      Calories 106
      Calories from Fat 14
       % Daily Value*
      Total Fat 2g2%
        Saturated Fat 0g1%
        Mono Fat 0g 
      Sodium 6mg0%
      Total Carbs 20g6%
        Dietary Fiber 2g7%
      Protein 4g 
      Iron17%
      Calcium2%
      Vitamin B-65%
      Pantothenic acid3%
      Niacin4%
      Riboflavin6%
      Thiamin7%
      Manganese30%
      Copper10%
      Zinc6%
      Folate3%
      Potassium6%
      Phosphorus12%
      Magnesium15%
      * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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