Hawaiian Quinoa
This Hawaiian Quinoa recipe is a light and nutritious option that fits into various dietary plans while offering a refreshing taste of the tropics. It’s quick to prepare, making it an ideal choice for a healthy, flavorful meal.
Ingredients
- 1 cup Quinoa
- 2 cups veggie broth (plus 1/4 c more for stir fry)
- 1 cup pineapple chunks or crushed (fresh or canned in juice)
- 1 small red bell pepper, diced
- 1 small onion, diced
- ½ cup frozen peas
- 2 tablespoons low-sodium soy sauce or tamari
- 1 tablespoon maple syrup
- 1 tablespoon rice vinegar
- 1 teaspoon garlic powder
- ¼ teaspoon ginger powder
Optional toppings:
- chopped green onions
- toasted sesame seeds
Instructions
- Cook the Quinoa according to the package instructions (substitute veggie broth instead of water for more flavor). Set aside.
- In a large non-stick skillet or wok, sauté (in about 1/4 c veggie broth) the diced onion and red bell pepper over medium heat until softened.
- Add the frozen peas and cook for another 2-3 minutes until they are heated through.
- In a small bowl, whisk together the soy sauce (or tamari), maple syrup, rice vinegar, garlic powder, and ginger powder.
- Push the vegetables to one side of the skillet and pour the sauce mixture into the empty space. Let it cook for 1 minute until it starts to bubble.
- Add the cooked quinoa and pineapple to the skillet. Stir everything together until well combined and heated through.
- Taste and adjust the seasoning if needed. (I like to add black pepper)
- Serve the Hawaiian Quinoa hot, garnished with chopped green onions and toasted sesame seeds if desired.
Notes
This dish is great to take for lunch the next day. Taste good even cold!
Now, let’s talk about why quinoa is a good substitute for rice:
1. Nutritional Benefits: Quinoa is a complete protein, containing all nine essential amino acids. It is also high in fiber, vitamins, and minerals, making it a nutritious choice.
2. Gluten-Free: Quinoa is naturally gluten-free, making it suitable for individuals with gluten sensitivities or celiac disease.
3. Low Glycemic Index: Quinoa has a low glycemic index, which means it doesn’t cause a rapid spike in blood sugar levels. This makes it a great option for those watching their blood sugar levels.
4. Versatility: Quinoa can be used in various dishes, from salads to stir-fries and even as a substitute for rice in traditional recipes. Its neutral flavor allows it to adapt well to different flavors and cuisines.
5. Easy to Cook: Quinoa cooks faster than rice and requires less water. It’s a convenient option for quick and healthy meals.
Notes:
– Feel free to add other vegetables or ingredients of your choice to customize the stir-fry according to your taste preferences.
– For substitution ideas, you can replace the vegetables with ones that you prefer or have on hand.
Nutrition
Serving: 4gCalories: 200kcalCarbohydrates: 38gProtein: 6gFat: 3gFiber: 3gSugar: 6g
Tried this recipe?Let us know how it was!
