25 Best Vegan Quinoa Recipes (2024)

FAQs

How do you make quinoa not boring? ›

Serving suggestions: I love to stir a drizzle of olive oil and clove of garlic into warm quinoa for extra flavor. Other options include chopped fresh spinach or arugula, or massaged kale. Fresh herbs and/or dried spices are nice, as well as grated or crumbled cheese, sun-dried tomatoes, pitted and sliced olives, etc.

Higher in fiber than many grains

Another important benefit of quinoa is its high fiber content. A 1-cup (185-gram) serving of cooked quinoa contains 5.18 grams of fiber. That's about 18% of the current 28-gram DV ( 4 ). Quinoa contains more fiber than several other popular grains, like brown rice.

Quinoa (pronounced: KEEN-Wah) is a vegan favorite that's rich in protein and other nutrients. Along with buckwheat and amaranth, quinoa is considered a pseudocereal (or pseudograin.)

*Soaking grains helps to remove some of the naturally occurring phytic acid in the grain, which helps improve digestibility and speed cook time. To soak: Rinse quinoa thoroughly then add to a large mixing bowl or pot and cover with twice the amount of lukewarm water (2 cups water, 1 cup quinoa).

Lemon Herb Quinoa: This is one of my go-to side dishes to serve with meat. It is made by cooking quinoa with onion and garlic and then mixing it with lemon juice, lemon zest, and fresh parsley. Quinoa Lentil recipe: Cooking quinoa and green lentils together is a great way to flavor otherwise tasteless quinoa.

The Bottom Line

Quinoa is a great whole-grain source and has a high fiber content for optimal digestion, steady blood sugar and lower cholesterol, among other potential benefits. It is also an excellent grain option for people with celiac disease.

Oats contain macronutrients such as total carbohydrates, calcium, magnesium, total fat, proteins, saturated fats, iron, zinc, potassium, etc. Though both kinds of cereals are rich in nutrients, Quinoa is considered to be the healthier of the two.

Quinoa is rich in both fiber and protein, contains a much higher amount of other nutrients, and has a similar fluffy texture to the rice. A cup of quinoa contains twice more protein and about 5 g more fiber than white rice. Quinoa contains fewer calories and carbohydrates than white rice.

Significantly, we need nine essential amino acids to make up the protein that feeds our muscles. Eggs, quinoa, and soybeans fit the bill since they contain all the essential amino acids to make up a complete protein. A person could probably live on them for some time.

Quinoa is more expensive than rice and other grains due to several factors, including: Production costs: Quinoa is typically produced on a smaller scale compared to other grains, and it requires specialized equipment and labor-intensive harvesting and processing techniques, which can drive up production costs.

Why does my stomach hurt after quinoa? ›

But for some people, eating quinoa may cause stomachaches, itchy skin, hives, and other common symptoms of food allergies. The seed and its coating contain the compound saponin, which could cause these symptoms. If you're allergic to quinoa or sensitive to saponin, it doesn't mean you have to miss out on tasty recipes.

It wasn't a huge difference in texture, but definitely noticeable. Rinsing quinoa definitely starts to hydrate the seeds. Flavor – In terms of flavor, the unrinsed quinoa definitely had a nuttier, earthier flavor, but I didn't find it bitter at all. The rinsed quinoa was definitely milder and the flavors more muted.

For people who still find quinoa difficult to digest, soaking your quinoa can help release the phytic acid (which binds to certain vitamins and minerals and keeps us from absorbing them) and activating phytase, the enzyme that helps us digest them. What you'll need: Quinoa. Lemon juice or white or apple cider vinegar.

If you've ever cooked it and hated it, you can blame saponin, the naturally bitter plant-derived chemical coating.

Red quinoa can be softened and made fluffier by adding a few extra tablespoons of water and cooking an extra few minutes.

Quinoa's high fiber and protein content makes you feel satiated for longer. Those trying to lose weight may find quinoa an essential food source for healthy weight loss and weight management.