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Quinoa, pronounced “keen-wah,”  is a protein-rich seed that looks like couscous. It can be eaten on its own or in a recipe.  Quinoa is usually found in the rice aisle in the grocery store.

Quinoa has a variety of powerful health benefits. It contains a low amount of sodium and is high in calcium, phosphorus, magnesium, potassium, iron, copper, manganese, and zinc. It is the only plant food that is a complete protein and it is gluten free.

How to cook quinoa

Cooking quinoa is similar to cooking rice. After rinsing quinoa with water, add quinoa and water to a saucepan and bring to a boil. Let simmer covered until water is absorbed (usually 15-20 minutes).

Ready to add more quinoa to your diet?

Here are some easy ways to add cooked quinoa to foods you are already eating:

  • Replace rice, pasta or couscous in meals with quinoa
  • Add ¼ cup to a salad
  • Mix into a soup
  • Use as base for stir-fries
  • Put it in an omelet


Warm roasted cauliflower and quinoa

½ large cauliflower

½ cup quinoa (uncooked)

1 tablespoon tomato paste

½ bunch chives, chopped

1 handful broccolini, torn into bite size pieces

Preheat oven to 350° F. Cut cauliflower into bitsize pieces. Place on baking sheet, drizzle with olive oil, season and cook. Stir occasionally until cauliflower is golden on edges and cooked thoroughly.

Rinse quinoa well and place in medium saucepan with 1 cup water and tomato paste. Simmer for 10-15 minutes or until quinoa is tender and water has been absorbed.

Divide cauliflower between two plates, cover with quinoa and add chives to top.


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