Superfood: Quinoa

Often referred to as the supergrain, quinoa (KEEN-wah) is high in fiber and high-quality protein. In fact, it contains more protein than any other grain while also packing in iron and potassium. One half cup of quinoa has 14 grams of protein and 6 grams of fiber. This superfood is classified as a whole grain and is naturally gluten-free. Quinoa is a tiny grain that cooks up like rice and has a mild, nutty flavor and a light, fluffy texture similar to couscous. You can find it next to other grains in health-food stores and your supermarket.

When you make a risotto with quinoa instead of the traditional Arborio rice, you get 1 times more fiber. And for a side dish, this recipe, Quinoa and Onion Risotto with Créme Fraîche and Hazelnuts, quite high in fiber. The nutty grain is flavored with sautéed onions and crunchy, heart-healthy hazelnuts, making it a worthy partner for lean pork or roasted poultry.

 

This Indian-inspired dish features quinoa, a high-protein grain that cooks relatively quickly. We like the heat that Madras curry powder brings, but use regular curry powder, if you prefer.

Still-warm quinoa gives off just enough heat to barely wilt the spinach in this side-dish salad.

Once cooked, quinoa flakes are very similar in texture to cream of wheat.

Quinoa works just as well as the traditional bulgur, and it takes less time to cook. We prefer curly parsley here, but flat-leaf parsley or a mix of other herbs would also be delicious.

This nutrient-dense, springtime salad pairs well with fish like salmon or tuna. If fresh corn is out of season, substitute with frozen kernels.

Recipe: Quinoa, Corn, and Tomato Salad with Chive-Infused Oil

Parsley has its own spot on the seder plate, representing spring. Although quinoa is considered a whole grain, it is, in fact, a seed—making it a welcome addition to a Passover meal.

Protein-packed quinoa takes the place of ground beef in these meatless stuffed chiles. The bell peppers in the stuffing add an extra dose of vitamins A and C.

Recipe: Quinoa-Stuffed Poblano Chiles

Bulgur is the traditional grain in most Tabbouleh recipes but this version uses quinoa for extra protein, iron, and other grain products.

Recipe: Quinoa Tabbouleh

Save time making this recipe by preparing the potato while the quinoa cooks. Potatoes add additional vitamin C, fiber, and phytonutrients to the croquettes.

Recipe: Quinoa and Potato Croquettes

This meatless salad is loaded with an array of fresh and tasty ingredients such as quinoa, tofu, black beans, carrots, and tomatoes that provide fiber, protein, soy, iron, and phytonutrients. It's a heart-healthy one-dish meal.

Recipe: Black Bean-Quinoa Salad with Basil-Lemon Dressing

Pairing quinoa with fish gives you a double helping of heart-healthy protein. The light texture of the quinoa pared with hearty black beans and tart lemon juice complement the simplicity of the pan-seared fish.

Recipe: Tilapia with Quinoa & Black Beans

Crisp, colorful vegetables and high-protein quinoa serve as the base of this meatless Mediterranean dish.

Recipe: Colorful Quick Quinoa Grecian Salad

For added flavor, double the dressing and use half of it to marinate the tofu while the quinoa cooks. Feel free to throw in other low-calorie veggies like broccoli, water chestnuts, or tomatoes for added nutrients.

Recipe: Tofu, Asparagus, and Red Pepper Stir-Fry with Quinoa