Cook Once, Eat All Week: Quinoa Recipes (2024)

It’s long been hailed as the wonder-grain, but quinoa is actually a nutrient-rich seed. The pasta replacer is usually lumped in with whole grains, however, because it has many of the same healthy qualities (low in fat, high in fiber) and works well pretty much anywhere you might otherwise serve rice. Quinoa has a slightly nutty flavor and a good dose of protein; even without any meaty accompaniments, it can make a solid foundation for a meal. Just pair your bowl of quinoa with steamed veggies or a robust green salad.

PREP TIME: 15 minutes
TOTAL TIME: 40 minutes
SERVINGS: 4 (with leftovers)

½ c extra-virgin olive oil
3 c chopped green bell pepper
3 c chopped yellow onion
3 c chopped celery
1 tsp salt
6 c quinoa
12 c reduced-sodium fat-free chicken broth
12 scallions, sliced thinly

1. HEAT the olive oil in an extra large soup pot. Add the bell pepper, onion, celery, and salt.
2. COOK, stirring frequently, for 4 minutes, or until the pepper starts to soften. Add the quinoa. Stir to coat.
3. ADD the broth. Bring to a boil and cover, then reduce the heat to low. Simmer for 20 minutes, or until all the liquid is absorbed. Off heat, stir in the scallions.

NUTRITION (per serving) 249 cal, 7 g pro, 37 g carb, 4 g fiber, 8 g fat, 1 g sat fat, 566 mg sodium

PREP TIME: 15 minutes
TOTAL TIME: 25 minutes
SERVINGS: 4

1 Tbsp canola oil
1 red onion, cut into wedges
8 oz snow peas, trimmed
2 cloves garlic, minced
¼ c fat-free, low-sodium vegetable broth
2 Tbsp apricot all-fruit spread
1 Tbsp balsamic vinegar
1 bunch red Swiss chard (about 1 pound), cut crosswise into ½" strips
3 c leftover quinoa, warmed

1. HEAT the oil in a large nonstick skillet with cooking spray and heat over medium-high heat. Add the onion and cook, stirring, for 3 minutes, or until tender. Stir in the snow peas and garlic and cook for 2 minutes.
2. ADD the broth, apricot spread, and vinegar and stir for 1 minute to deglaze the pan. Add half of the chard, cover, and cook for 3 minutes.
3. ADD the remaining chard, cover, and cook for 2 minutes, stirring, or until the chard is wilted.
4. SERVE the vegetable mixture in individual bowls, each topped with one quarter of the quinoa.

NUTRITION (per serving) 265 cal, 10 g pro, 44 g carb, 7 g fiber, 6 g fat, 0.6 g sat fat, 249 mg sodium

1. HEAT the oil in a large nonstick skillet over medium heat. Add the garlic, ginger, and cumin seeds and cook, stirring, for 2 minutes, or until fragrant.
2. ADD the bell peppers and onion and cook, stirring, for 8 minutes, or until tender. Stir in the beans and broth and cook for 2 minutes.
3. FLUFF the quinoa with a fork and stir in the cilantro. Place in a serving bowl and top with the pepper mixture.

NUTRITION (per serving) 413 cal, 18 g pro, 64 g carb, 12 g fiber, 10 g fat, 1.5 g sat fat, 17 mg sodium

PREP TIME: 12 minutes
TOTAL TIME: 34 minutes
SERVINGS: 4

1 sweet potato (about 8 oz), peeled and cut into ½" cubes
4 tsp canola oil
12 oz boneless, skinless chicken breast, cut into ½" pieces
1 onion, chopped
1 jalapeno chile pepper, finely chopped
1 red bell pepper, chopped
1 clove garlic, minced
1 tsp ground cumin
1 c frozen peas
3 c leftover quinoa
3 Tbsp chopped fresh cilantro
¼ tsp salt
⅛ tsp black pepper

1. PLACE sweet potato in small saucepan with enough cold water to cover by 2". Bring to a boil over medium-high heat and cook until just tender, 3 to 4 minutes. Drain.

2. HEAT 2 teaspoons of the oil in large nonstick frying pan or cast-iron skillet over medium-high heat. Add chicken and cook, stirring occasionally, until starting to brown, about 4 minutes. Transfer to bowl.

3. RETURN pan to heat and add remaining 2 teaspoons oil. Stir in onion and jalapeno pepper. Cook, stirring occasionally, 1 minute. Add bell pepper, garlic, and cumin. Cook until vegetables start to soften, 2 to 3 minutes. Stir in peas and reserved chicken and cook 2 minutes.

4. ADD quinoa and sweet potato. Cook, stirring frequently, until heated through, 1 to 2 minutes. Remove from heat and stir in cilantro, salt, and black pepper.

NUTRITION (per serving) 310 cal, 24 g pro, 34 g carb, 6 g fiber, 9 g fat, 1 g sat fat, 290 mg sodium

PREP TIME: 15 minutes
TOTAL TIME: 60 minutes
SERVINGS: 4

4 bell peppers
1 tsp olive oil
1 onion, chopped
2 cloves garlic, minced
1 package (10 oz) fresh spinach, tough stems removed, torn into large pieces
½ c crumbled feta cheese
¼ c raisins
⅓ c slivered almonds, toasted
3 c leftover quinoa

1. PREHEAT the oven to 375°F.
2. BRING a large pot of water to a boil. Cut off and reserve the tops of the peppers. Remove the seeds and ribs. Add the peppers and tops to the boiling water and cook for 5 minutes. Drain. In the same pot, heat the oil over medium heat. Add the onion and cook, stirring occasionally, for 5 minutes, or until golden brown. Stir in the garlic.
3. ADD the spinach to the pot and cook, stirring frequently, for 5 minutes, or until wilted and any water evaporates. Remove the pot from the heat. Add the feta, raisins, almonds, and quinoa to the spinach mixture. Stir to combine.
4. ARRANGE the peppers in a shallow baking dish. Spoon in the stuffing, mounding to fill, and replace the tops. Add 1/2" water to the baking dish. Cover loosely with foil and bake for 40 to 45 minutes or until the peppers are tender.

NUTRITION (per serving) 357 cal, 14 g pro, 50 g carb, 10 g fiber, 12 g fat, 4 g sat fat, 275 mg sodium

PREP TIME: 15 minutes
TOTAL TIME: 15 minutes
SERVINGS: 4

¼ c balsamic vinegar
2 Tbsp honey
½ tsp pepper
¼ c olive oil
2 c cherry tomatoes, halved
2 c leftover quinoa
6 c mixed baby greens
14 oz pink salmon, flaked

1. WHISK together the vinegar, honey, and pepper in a large bowl. Whisk in the oil until well blended. Stir in the tomatoes and quinoa.
2. PLACE the greens or watercress on 2 salad plates. Top with the quinoa mixture and salmon.

NUTRITION (per serving) 357 cal, 16 g pro, 29 g carb, 3 g fiber, 21 g fat, 3 g sat fat, 37 mg sodium