Nutritious Quinoa for Breakfast

It is considered a super food and is very high in protein, iron and manganese. It is also free of sodium and cholesterol and contains all 9 essential amino acids the body needs. Quinoa has a nutty, earthy flavor to it. It contains saponins that are released during cooking and will make it bitter therefore, quinoa must be washed and rinsed thoroughly


Quinoa 3/4 Cup (12 tbs)
Vegetable stock 1 1/2 Cup (24 tbs)
Salt 1 Teaspoon (to taste)
Olive oil 1 Tablespoon (as required)



1. Wash the quinoa very well, scrubbing it between the hands and rinsing often until water comes out clear. This will take 3 to 4 times.

2. Place quinoa in a fine sieve colander and allow the water to drain well.


3. Heat a skillet with some oil, over high heat, until very hot.

4. Add the quinoa and toast, stirring constantly, until quinoa turns golden and starts crackling, about 10 to 15 minutes.

5. Bring the low sodium vegetable stock or water to a boil in a separate pot.

6. Add the toasted quinoa.

7. Season with salt – if using stock use salt sparingly.

8. Cover and reduce heat to low and allow steaming for approximately 20 minutes.

9. The grains should be soft but not mushy. Add a little bit more water if necessary.

10. It is cooked when there is a translucent center with a ring on the outside.


11. Fluff with a fork and serve.

Recipe Summary

Difficulty Level: Easy
Cook Time: 15 Minutes
Ready In: 15 Minutes
Servings: 4

Nutrition Facts

Serving size

Calories 154Calories from Fat 51

 % Daily Value*

Total Fat 6 g9.2%

Saturated Fat %

Trans Fat 0 g


Sodium 655 mg27.29%

Total Carbohydrates 21 g7%

Dietary Fiber 2 g8%


Protein 5 g10%

Vitamin A % Vitamin C %

Calcium % Iron %

*Based on a 2000 Calorie diet