|
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 Quinoa2 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. |
 |
|
Nutrition Facts

Serving Size: 1 Servings per Recipe: 6
|
Amount Per Serving |
 |
Calories 106 Calories from Fat 14
|
 |
% Daily Value*
|
 | Total Fat 2g | 2% |  | Saturated Fat 0g | 1% |  | Mono Fat 0g | |  | Sodium 6mg | 0% |  | Total Carbs 20g | 6% |  | Dietary Fiber 2g | 7% |  | Protein 4g | |  | Iron | 17% |  | Vitamin B-6 | 5% |  | Calcium | 2% |  | Potassium | 6% |  | Niacin | 4% |  | Magnesium | 15% |  | Phosphorus | 12% |  | Copper | 10% |  | Riboflavin | 6% |  | Manganese | 30% |  | Thiamin | 7% |  | Pantothenic acid | 3% |  | Zinc | 6% |  | Folate | 3% |
 |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
|
|
|
|