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Healthy Recipes Reference Library Store Specials About Us Friday, May 05, 2006
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Basic Quinoa
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%
    Vitamin B-65%
    Calcium2%
    Potassium6%
    Niacin4%
    Magnesium15%
    Phosphorus12%
    Copper10%
    Riboflavin6%
    Manganese30%
    Thiamin7%
    Pantothenic acid3%
    Zinc6%
    Folate3%
    * 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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