Healthy Benefits of Quinoa
Quinoa is pretty incredible. As a Registered Dietitian, I can’t recommend it enough. Even though it’s actually a seed, we cook and eat it like a grain. What sets quinoa apart is that it’s a complete protein, providing ALL nine essential amino acids our bodies need. Most plant foods lack one or more essential amino acids, so you typically need to pair them with other foods to get a complete set. These pairs are known as “complementary proteins.” For example:
Legumes with grains, seeds, nuts, or dairy: Grains with dairy: Dairy with nuts/seeds or legumes:
Now you don’t need to focus on pairing these foods at every meal. Eating a variety of plant foods throughout the day will usually provide all the essential amino acids you need. Quinoa also offers several other important nutrients:
Iron: and arguably THE most important nutrient for babies (here are the top iron-rich foods for babies) Magnesium: Helps relax muscles and blood vessels Fiber: Promotes healthy digestion. Omega-3 and Omega-6 fatty acids: Crucial for brain development. Manganese: Supports metabolism and has antioxidant benefits Phosphorus and Copper: Important for strong bones.
All this to say, quinoa is not only tasty and versatile, it is a nutritional powerhouse!
How to Cook Quinoa
First, you’ll need to rinse the quinoa to remove its natural coating, called saponins, which can make it taste bitter. And I’ve found that the perfect ratio is 1 cup of dry quinoa to 2 cups of water. This will yield about 3 cups of cooked quinoa. If you want to cook more than 1 cup of quinoa to have leftovers for the week or to freeze, cook it in batches to avoid overcooking and getting mushy quinoa. And in this quinoa for babies post, I’m sharing ALL the details on how to cook quinoa perfectly every time, whether on the stove or in a rice cooker.
Quinoa Dinner Recipes
This collection of dinner recipes features quinoa in a variety of flavorful dishes that are both nutritious and easy to prepare. Whether you’re looking for a quick weeknight option or a one-pot meal, these recipes show off quinoa’s versatility and ability to create satisfying family dinners.
Chicken quinoa casserole – This casserole with spinach and black beans is an easy-to-make, iron-rich meal perfect for babies and kids. With a bit of prep work, you’ll have a highly customizable dish that makes plenty of leftovers to enjoy or freeze for later. Loaded southwestern quinoa sweet potatoes – Sweet potatoes are baked to perfection and generously filled with a vibrant Southwestern Quinoa mix of white and red quinoa, chicken, corn, beans, then topped with melted cheese and fresh cilantro. Vegetarian sweet potato lasagna with quinoa – An easy and quick healthy take on a comfort food classic that is perfect for babies and kids. It’s packed with protein, iron, and essential nutrients, requires no boiling of noodles, and can be easily assembled with pre-roasted veggies and cooked quinoa. Parmesan pumpkin quinoa – A one-pot comfort meal that is easy to make, healthy, and delicious! Naturally gluten-free and vegetarian, it’s perfect for a quick weeknight dinner that the whole family will love, plus you can use whatever veggies you have on hand. Quinoa risotto with mushrooms – Perfect for busy evenings, this is a quicker, stir-free alternative to traditional risotto. Packed with protein, fiber, and a hearty texture from mushrooms, it’s a nutritious twist on a classic dish that’s both satisfying and family-friendly. Korean beef and broccoli quinoa – A convenient twist on Korean beef by using ground beef and quinoa instead of rice, making it a healthier, one-pot meal that’s also kid-friendly. It’s a versatile dish that accommodates various preferences and pantry items! Easy skillet cabbage lasagna – Made with chopped cabbage instead of noodles, cooked entirely on the stovetop in just 15 minutes! It’s a hearty, comforting meal with ground meat, vegetables, and quinoa, topped with creamy ricotta and mozzarella making it a satisfying meal loved by all, with even tastier leftovers.
Quinoa Salads
These quinoa salad recipes are perfect for busy families looking for wholesome and tasty meals. With their vibrant flavors and versatility, these salads are sure to please both kids and adults alike, whether served warm or chilled.
Mango quinoa salad – A great make-ahead meal that toddlers and older children love. Its flavors meld beautifully overnight in the fridge, making it a convenient and delicious option for any time of day. Sweet potato quinoa salad – A winner for family meals, featuring roasted veggies and a tangy dressing that only gets better with time. Prep ahead by cooking quinoa and roasting vegetables for a quick toss together later—it’s a tasty, nutritious option whether served warm or chilled! Strawberry quinoa salad – Both simple to prepare and visually appealing, with flavors that meld beautifully over time, this salad is an ideal make-ahead dish. One of the great things is its versatility—you can easily customize it to your liking, especially when it comes to the amount of dressing you prefer to use.
Easy Quinoa Snacks
These quinoa-based snack recipes offer a nutritious selection with each dish combining health benefits with delicious flavors. These snacks are ideal for any time of day, providing a satisfying and wholesome option for any occasion.
Vegan vegetable quinoa muffins – Packed with healthy ingredients like broccoli and carrots, these muffins are ideal for baby led weaning or school lunchboxes. They offer a textured alternative to traditional muffins, perfect for introducing babies to varied tastes and for older kids to enjoy as a nutritious snack or side dish. Quinoa wraps – A simple and healthy addition to any meal, made with just 2 ingredients! They’re easy to prepare—blend, cook like a crepe, and enjoy their mild, nutty flavor that’s perfect for tacos, burritos, or even on its own for kids and picky eaters alike. Beef quinoa meatballs – Packed with flavor and nutrition, these are a fantastic option for snacks, lunch boxes, or any family meal. Almond butter protein balls – Nourishing and a convenient snack, these are ideal for staying energized on the go. Whether you prefer a crunchy texture or a smooth, chewy bite, both options are delicious and satisfying! Sweet potato patties – A tasty and wholesome choice for any meal—from breakfast to a snack, or a school lunchbox addition. Chickpea patties – These are packed with iron, protein, and fiber, and one of my kids’ favorites!
Breakfast Quinoa
Breakfast quinoa adds variety and ensures a healthy start to your day. Packed with essential nutrients, these customizable dishes can be topped with fruits, nuts, seeds, or sweeteners.
Breakfast quinoa porridge – Start your day off right with this quick 15-minute quinoa porridge! It’s a creamy and delicious alternative to the usual oatmeal and easily customizable with your favorite toppings like fruits, nuts, seeds, or sweeteners. Baked breakfast quinoa with zucchini. A delightful way to introduce variety to your baby’s or child’s meals, offering a versatile and fun option that can be enjoyed with various toppings, warm or cold. It’s a perfect dish to help develop an adventurous palate while providing essential nutrients like iron, protein, and fiber. Quinoa baby cereal. Homemade baby cereal is easy and affordable, and this iron-rich quinoa baby cereal adds variety and nutrition to your baby’s diet. Its nutty flavor pairs well with fruits, vegetables, and nut butters, making family meals more enjoyable and less messy. Overnight quinoa oats. A no-cook, make-ahead breakfast where oats and quinoa are soaked in milk or yogurt overnight, resulting in a creamy, protein-rich meal that’s perfect for busy mornings and great for kids. It’s an easy way to use up leftover quinoa.
