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3 recipes with quinoa for your diet

Quinoa goes beyond a fashion. This is a very versatile food with multiple nutritional properties and benefits. It contains a high contribution of proteins and fatty acids, omega 6 and 3, calcium, phosphorus, iron, zinc and many more properties that you should add to your diet.
Best of all, it is very easy to cook and is perfect to add to sweet or savory recipes, thus increasing the nutritional value of the dishes; in addition, it is digested very easily.
If you have not tried it yet, in the following article we will show you 3 recipes with quinoa, perfect to complement your diet.

1. Quinoa stir fry with broccoli and vegetables

This delicious quinoa and broccoli stir fry is the perfect recipe to start a diet, it is very easy and fast to make, with only 6 ingredients.

Ingredients:
1 broccoli
1 cup quinoa
3 garlic
Extra virgin olive oil
1 splash of soy sauce
1 jet of water

Preparation:
First of all, it is to wash the quinoa well with water. Then, in a container we put to heat a splash of extra virgin olive oil and sauté the quinoa. Add twice as much water as quinoa and cook for 12 to 15 minutes until the water evaporates over medium heat. We remove the quinoa from the heat and cover it with a cloth, letting it rest for 5 minutes.
While the quinoa is cooking, we are preparing the broccoli. For that, we cut the large stem, separating the flowers from the broccoli. Then, we wash the garlic well, peel it, finely chop it and sauté it in a pan with a drizzle of olive oil. When they are ready, add the broccoli and sauté for 2 minutes over high heat. Add a jet of water and cover it until it is consumed, approximately for about 3 minutes.
Finally we mix the broccoli with the quinoa, add a splash of soy sauce to taste, and sauté for another 3 minutes. And it’s ready!

2. Quinoa burger with avocado

The veggie burger! Perfect for not breaking diet. Prepare it with quinoa and avocado. You won’t miss the traditional ones, because the mix of textures and flavors are great.

Ingredients:
50 g quinoa
1 onion
1 carrot
1 clove garlic
½ lemon
4 tbsp oats
1 sprig of parsley
Dried provencal herbs
1 sprig coriander
4 tbsp breadcrumbs
1 tomato
2 avocados
Lettuce
4 pita bread
Olive oil
Salt
Pepper

Preparation:
First, wash the fresh herbs and chop them. Peel the avocados and mash the pulp with a fork. Add the onion, peeled and chopped, the tomato washed and cut into small squares, the squeezed lemon, a drizzle of oil, the coriander and salt.
Then, cook the quinoa in salt water for the time indicated on the package. Drain and mix with the rolled oats and grated carrot. Add beaten egg, bread, 1 teaspoon herbs, parsley, minced garlic, salt, and pepper. Knead the mixture and form 4 patties of the size you want. Once ready, place them on the grill or in a pan with a few drops of oil, let them cook for 2 minutes on each side.
Finally, open the buns, fill them with lettuce, the delicious quinoa burgers, and of course, the avocado. Ready to enjoy!

3. Quinoa stir fry with chicken and vegetables

Finally, we propose the recipe for the quinoa stir fry with chicken and vegetables, perfect to complement your diet. Quinoa with chicken is a very complete and nutritious dish that you can easily prepare and that is ideal to eat as lunch or dinner.

Ingredients:
250 g quinoa
2 eggs
500 ml vegetable broth
30 g peas
Parsley
2 chicken breasts
2 carrots
1 onion
1 clove garlic
1 piece kion
11 tbsp soy sauce
Salt
Pepper
Olive oil

Preparation:
Wash the quinoa and cook it in the boiling broth with the peas for 15 minutes or until the cereal has completely absorbed the broth.
Then, beat the eggs, add salt and pepper, and make a fine omelette. Once ready, cut it into thin strips. Clean the chicken and cut it into strips as well. Place these in a container and sauté them with 1 tablespoon of oil and let them rest for 4 minutes. Then, peel the onion and cut it into thin slices and soak it in 3 tablespoons of oil for about 5 minutes.
Peel the garlic and chop it into small pieces, also peel the kion and grate it.
Scrape the carrots and cut it into small strips. Add the onion and cook for about 5 minutes. Finally add the quinoa, soybeans, 2 tablespoons of water, the chicken and the tortilla. Stir everything together and serve by adding a little parsley.
Remember: Quinoa takes about 15 minutes to cook. It will be at its peak when the grain doubles in volume.

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alimentos de verano

19 de May 2022 - 10:51