Sometimes I want something warm for breakfast, but different than my regular oatmeal. Fruited quinoa is unique and only takes about 15 minutes to prepare. No added sugar because the fruit is all the sweetener needed.
Quinoa is a highly nutritious grain that was a staple in the diet of the ancient Incas. It has a delicious flavor and a light, fluffy texture. It’s also packed with protein!
Nutrition in Quinoa
Quinoa is packed with essential nutrients — and has a high nutritional value, according to a 2009 review in “Advances in Food and Nutrition Research.”
Authors of this review point out that quinoa is a pseudograin that has an impressive protein content of 15 percent, and one of the few plant-based, complete protein foods.
Quinoa is packed with numerous essential vitamins and minerals, while being free from dietary cholesterol and low in sodium.
According to the USDA, vitamins and minerals abundant in quinoa are vitamin E, folate, B vitamins, zinc, potassium, phosphorous, magnesium, iron and even a small amount of calcium.
Vitamin E is a powerful antioxidant that protects your cells from becoming damaged, and potassium helps offset sodium’s negative effects on blood pressure, notes MedlinePlus.–LiveStrong
If you prefer a creamy warm breakfast, Use an immersion blender to puree for just a few seconds. A regular blender can also be used by simply transferring half the fruited quinoa to the blender, then returning to pan when done.
I used to do this but found over time that I prefer it unblended.
I love to make this with raisins and dried apricots. It can also be made with other delicious options like mango, peaches, and berries. They can be fresh or dried, whichever is your preference.
When we make this recipe in the Food for Life nutrition education and cooking classes, participants are always amazed by how sweet it taste without any added sugar or sweeteners.
This recipe from Physicians Committee, Food for Life classes.
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Nutritional information, per 1/2-cup serving:
- Calories: 106
- Fat: 1.4 g
- Saturated Fat: 0.1 g
- Calories from Fat: 12.3%
- Cholesterol: 0 mg
- Protein: 2.4 g
- Carbohydrates: 21.4 g
- Sugar: 8.3 g
- Fiber: 1.5 g
- Sodium: 26 mg
- Calcium: 90 mg
- Iron: 1.5 mg
- Vitamin C: 3.1 mg
- Beta Carotene: 302 mcg
- Vitamin E: 0.9 mg
Other Great Breakfast Options:
- Oatmeal, Breakfast of Champions
- English Breakfast Muffin
- Vegan Hash Brown Casserole
- Apple Sauce Cinnamon Muffins
- 1/2 cup dry quinoa
- 1-1/2 cups vanilla almond milk or any plant milk
- 2 Tbsp raisins
- 1 cup apricots fresh, dried, or canned
- 1/4 tsp vanilla extract
Slice apricots into bite-sized chunks.
Rinse uncooked quinoa well.
In medium saucepan, combine quinoa, plant milk, vanilla. Bring to a slow simmer.
Add raisins and apricots, cover, and cook for about 15 minutes.
This step is OPTIONAL. If you prefer a creamy warm breakfast, Use an immersion blender to puree for just a few seconds. A regular blender can also be used by simply transferring half the fruited quinoa to the blender, then returning to pan when done. Personally, I prefer to skip this step and just eat completely whole.
Spoon into bowl and serve warm.
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