4 Simple Ways to Cook With Quinoa + Health Benefits
- cleangirliesclub
- Mar 28, 2025
- 9 min read
Updated: 3 days ago
Hey there! This post is all about quinoa, a superfood that is loved by many health nuts, vegetarians and vegans everywhere. Quinoa is an excellent protein source for vegetarians, because it contains all nine essential amino acids and is versatile enough to enhance a variety of different dishes. Quinoa is considered a complete protein and is a great addition to any diet, even if you're not a vegetarian or vegan. There is so much more you can do with it than eat it plain as a side. In this post, I'm sharing four creative and quick quinoa recipes, along with all of the great health perks that this grain has to offer.
Why Quinoa is Amazing for Your Health
Complete Protein: Quinoa has all nine essential amino acids, making it a popular protein choice for many vegetarians and vegans. The nine amino acids that allow quinoa to be a complete protein include histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. They each play a crucial role in immune function, nutrient absorption, and mood regulation. Our bodies lack the ability to create these amino acids, making it crucial that they are a part of our dietary intake. This is why quinoa is incorporated into a lot of vegetarians and vegans diets, because it allows them to obtain a complete protein, with all nine amino acids, which supports their overall health.
Nutrient-Rich: It's loaded with vitamins and minerals like magnesium, iron, vitamin B, and antioxidants. Magnesium plays an important role in muscle function and energy production. When our bodies are low in magnesium, it could decrease your appetite, lead to muscle cramps or weakness, an cause fatigue and/or issues with sleeping. Iron is needed to transport oxygen in our blood, which prevents fatigue. Vitamin B supports metabolism and brain health, and a deficiency of vitamin B can cause digestive issues, issues with memory, changes in mood, and/or fatigue. The antioxidants found in quinoa include polyphenols like quercetin and kaempferol. Red and black quinoa also contain betalains and anthocyanins and are rich in polyphenols like white quinoa. These antioxidants help combat oxidative stress, which lowers the risk of chronic diseases. These antioxidants also have anti-cancer properties and also enhance cardiovascular and protect cognitive health.
Fiber-Packed: Quinoa is also a full of dietary fiber, which helps with digestion and supports weight management. Since there is lots of fiber in quinoa, it promotes a sense of fullness, which helps with appetite control and can reduce calorie intake. The slow digestion of fiber-rich foods like quinoa helps stabilize blood sugar levels, and also plays a role in weight management. The fiber content found in quinoa also aids in promoting more regular bowel movements and prevents constipation, which also supports a healthy gut microbiome.
Heart-Friendly: Quinoa has approximately 2-4 grams of unsaturated fat per serving. Since quinoa has healthy fats and anti-inflammatory properties, it can improve heart health. Quinoa is also high in fiber, which helps lower cholesterol levels and improves overall cardiovascular function. Its high antioxidant content helps in reducing oxidative stress, which also protects our hearts. Quinoa also contains minerals like magnesium and potassium, which help regulate blood pressure and support healthy heart rhythm.
Gluten-Free: Quinoa is gluten-free, making it a perfect grain for anyone with gluten intolerance or celiac disease, and serves as a great substitute for rice, wheat, barley, and oats.
Now that we know more about how amazing quinoa is for our health, let's check out four delicious and quick recipes that make it easy to add this nutritious grain to your diet!
Dish #1: Mediterranean Quinoa Salad
Quinoa is not just a nutritious grain; it's a versatile ingredient that can be incorporated into a variety of flavorful dishes! My go-to dish I make with this superfood is not only quick and effortless but also perfect for meal prepping, which ensures that you have delicious and wholesome meals ready to go for the next few days. This vibrant and nutritious Mediterranean quinoa salad, bursts with lots of colors and flavors. This dish works perfect as a side dish or as a lighter main course, this salad combines fresh and bright ingredients to create a tasty and refreshing salad.
Ingredients
1 cup quinoa, rinsed
2 cups water or vegetable broth
1 cup cherry tomatoes, halved
1 cucumber, diced
1 bell pepper (red or yellow), diced
1/2 red onion, finely chopped
handful of olives of your choice, halved or left whole
1 cup marinated artichoke hearts, halved or quartered (based on preference)
1 cup feta cheese, crumbled
1/4 cup fresh dill, chopped
For the Dressing
1/4 cup olive oil
3 tablespoons red wine vinegar
3 tablespoons lemon juice
1/4 teaspoon dijon mustard
2 garlic cloves, minced
2 teaspoons garlic powder
2 teaspoons onion powder
1 teaspoon dried oregano
Salt and pepper to taste
Instructions
Cook the Quinoa: Rinse the quinoa under cold water to remove any bitterness. In a medium saucepan, combine the rinsed quinoa and water or vegetable broth. Bring to a boil, then reduce heat, cover, and simmer for about 15 minutes or until the quinoa is fluffy and the liquid is absorbed. Remove from heat and let it cool.
Prepare the Vegetables: While the quinoa cools, chop the cherry tomatoes, cucumber, bell pepper, artichoke hearts, and red onion. Place them in a large mixing bowl.
Add Olives and Feta: Stir in the olives and crumbled feta cheese into the bowl with the other vegetables.
Mix the Dressing: In a small bowl, whisk together the olive oil, red wine vinegar, lemon juice, dijon mustard, minced garlic, dried oregano, garlic and onion powder, and salt and pepper until well combined.
Combine Everything: Once the quinoa has cooled, fluff it with a fork and add it to the vegetable mixture. Pour the dressing over the salad and gently toss everything together.
Garnish and Serve: Finish by adding the chopped dill for a fresh burst of flavor. Serve immediately or refrigerate for an hour or two to allow the flavors to marinate.
Dish #2: Quinoa Power Bowl
Quinoa power bowls are an easy meal to make and customizable for any personal or dietary preference. Whether you're a meat lover or vegetarian, the options are endless. Add your choice of additional protein, like grilled chicken or roasted chickpeas, along with oven-roasted vegetables and a dressing or sauce for a simple, nutritious, and tasty meal. Quinoa power bowls are the perfect healthy throw together meal because they really are that easy!
Ingredients
1 cup quinoa
2 cups water or vegetable broth
handful of brussels sprouts, halved
1/2 head cauliflower, chopped
1 squash, diced
1/2 sweet potato, diced
chickpeas or any other protein, if desired
1/4 cup oil of your choice
garlic cloves, minced (cook with your heart)
2 teaspoons garlic powder
2 teaspoons onion powder
1 teaspoon paprika
1 teaspoon lemon pepper
1/2 teaspoon seasoned salt
1 avocado, sliced
dressing or sauce of choice
Garlic Tahini Sauce (optional)
1/4 cup tahini
1/4 cup olive oil
2 tablespoons dijon mustard
juice of one lemon
1 garlic clove, minced
2 teaspoons garlic powder
2 teaspoons onion powder
Salt and pepper to taste
Instructions
In a large mixing bowl, combine the brussels sprouts, cauliflower, squash, sweet potato, and chickpeas (if using chicken or any other protein, cook separately based on preference). Add in minced garlic, seasonings, and oil and mix everything is evenly coated. ***you can also replace any of these vegetables with the vegetables of your choice.
Line a baking sheet with foil and/or oil or spray of your choice. Spread vegetable mixture evenly on baking sheet and cook on 350°F until cooked.
Rinse the quinoa under cold water to remove any bitterness.
In a medium saucepan, combine quinoa and water or vegetable broth. Bring to a boil over medium-high heat.
Once boiling, reduce the heat to low, cover, and simmer for about 15 minutes, or until the quinoa is fluffy and the liquid is absorbed. Remove from heat and let it sit covered for 5 minutes.
Fluff the quinoa with a fork and let it cool slightly.
In a small bowl, whisk together the sauce, if making.
To assemble the bowls, start by adding the desired amount of quinoa to a bowl. Layer the vegetable mixture on top. If you're including chicken or another protein besides chickpeas, cut it as desired and place it over the vegetable mixture.
Top with the sauce or dressing of your choice. Serve the quinoa power bowl topped with sliced avocado, if desired.
Dish #3: Quinoa Stuffed Bell Peppers
In the mood to try out something a little different? Try out these delicious quinoa-stuffed bell peppers! This colorful meal isn't just eye-catching; it's also packed with lots of nutrition and flavor. Each pepper is loaded with a mix of quinoa, fresh veggies, and aromatic spices, making every bite delicious.
Ingredients
4 large bell peppers (any color)
1 cup quinoa, rinsed
2 cups vegetable broth or water
1 can (15 oz) black beans, rinsed and drained
1 cup corn (fresh, frozen, or canned)
1 cup diced tomatoes (fresh or canned)
juice from one lime
garlic, minced (cook with your heart)
2 teaspoons garlic powder
2 teaspoons onion powder
1 teaspoon paprika
1 teaspoon chili powder
1 teaspoon cumin
Salt and pepper to taste
1 cup shredded cheese of your choice (optional)
Fresh cilantro for garnish (optional)
Instructions
Preheat the oven to 375°F.
Cut the tops off of the bell peppers and remove the seeds and membranes, then place them upright in a baking dish.
In a medium saucepan, combine the quinoa and vegetable broth (or water). Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes, or until the quinoa is fluffy and the liquid is absorbed.
In a large bowl, combine the cooked quinoa, black beans, corn, diced tomatoes, minced garlic, cumin, chili powder, paprika, garlic and onion powder, lime juice, salt, and pepper. Mix until thoroughly incorporated.
Stuff the quinoa mixture into each bell pepper, packing it down gently. If using, top each filled pepper with shredded cheese.
Cover the baking dish with aluminum foil and bake for 30 minutes. Remove the foil and bake for an additional 10-15 minutes, or until the peppers are tender and the cheese is melted and bubbly.
Remove from the oven and let cool slightly. Garnish with fresh cilantro if desired. Serve warm and enjoy!
Dish #4: Chicken, Quinoa, & Black Bean Chili
Try out this yummy chicken, quinoa, and black bean chili—a hearty dish that is loaded with protein and has a spicy kick that will warm you right up. In addition to quinoa, this meal includes black beans and minced garlic, which also promote heart health, enhanced immune function, and are another source of fiber and antioxidants. This chili is perfect for fall and winter because it is warm, comforting, and filled with nutrients and flavor in every bite.
Ingredients
1 lb boneless, skinless chicken breasts, diced or shredded
if vegetarian, substitute for chickpeas or skip.
1 cup quinoa, rinsed
1 can (15 oz) black beans, rinsed and drained
1 can (14.5 oz) diced tomatoes (with juices)
1 medium onion, chopped
garlic, minced (cook with your heart)
1 bell pepper, chopped (any color)
2 cups chicken broth
1 jar of salsa verde
1 tablespoon garlic powder
1 tablespoon onion powder
1 tablespoon chili powder
1 teaspoon cumin
1 teaspoon paprika
Salt and pepper to taste
2 tablespoons olive oil
Optional toppings: avocado, cilantro, shredded cheese, sour cream
Instructions
In a large pot, heat the olive oil over medium heat. Add the chopped onion and bell pepper, and sauté until softened, usually about 5 minutes.
Add the minced garlic to the pot and cook for another minute until fragrant.
Add the diced chicken to the pot and cook until browned, about 5-7 minutes (if you're not using chicken, skip this step).
Stir in the garlic powder, onion powder, chili powder, cumin, paprika, salt, and pepper, cooking for an additional minute to toast the spices.
Add the quinoa, black beans, diced tomatoes, salsa verde, chickpeas (if using), and chicken broth to the pot. Stir to combine.
Bring the mixture to a boil, then reduce the heat to low. Cover and simmer for about 20-25 minutes, or until the quinoa is cooked and the chicken is tender (if using chicken).
Taste and adjust seasoning as needed.
Serve hot, topped with your choice of toppings like avocado, cilantro, shredded cheese, and/or sour cream.
As you can see, quinoa is a versatile and nutritious ingredient that can elevate your meals in a variety of ways. Quinoa doesn't just have to be enjoyed plain, there are so many creative ways that quinoa can be incorporated into a variety of dishes. With its unique texture and flavor, quinoa can easily become a staple in your dishes. If you do give any of these recipes a try, please share how you liked the recipes and if you made any modifications!
Check out more tasty recipes on our website! If you're looking for more healthy recipes to spice up your cooking, check out our Clean Food section and keep an eye out for new recipes that will be shared soon!
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