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Basic Quinoa
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Authored By: Ellen Sue Spicer of Hands on Nutrition
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Try substituting this nutritious, versatile, wheat free grain for cooked rice or bulgar wheat.
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Diet Types: Dairy Free, Low Fat, Vegan, Vegetarian, Low Sodium, Sugar Free, Wheat Free
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Ingredients:
1 cup uncooked Quinoa2 cups water
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Serves: 6
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Cooking Time: Under 30 minutes |
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| 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. |
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Nutrition Facts
Serving Size: 1
Servings per Recipe: 6
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| Amount Per Serving |
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Calories 106
Calories from Fat 14
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% Daily Value*
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| | 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% |
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* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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