Get your gut back on track with this prebiotic bowl of fiber goodness - because you don’t have to be Gordon Ramsay to eat well every day!
Quinoa or “Gold of the Incas” was first domesticated in South America by the peoples of the Andes thousands of years ago. It's a nutritious, gluten-free seed (not a grain) whose subtle, nutty flavor makes it a versatile ingredient in main dishes, salads, poke bowls, and deserts.
Indeed, diversity in your diet is essential, especially when it comes to plant-based foods, because they contain lots of important nutrients like vitamins and antioxidants, as well as prebiotic fibers that nourish the good bacteria in your gut.
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Quinoa nutrition
These precious tiny seeds are rich in protein, starches, fiber, prebiotic fibers (for your gut bacteria), and essential nutrients.
| Quinoa nutrition facts | per 100g, cooked |
|---|---|
| Calories | 120 |
| Protein | 4.4g |
| Carbs | 21.3g |
| Sugar | 0.9g |
| Fiber | 2.8 |
| Fat | 1.9g |
As you can see, quinoa is no joke. Not only can this food help you diversify your diet as a healthy alternative to pasta and white rice, its high protein content makes it perfect for vegans and vegetarians who want to boost their protein intake with plants.
How to choose quinoa
Quinoa is usually located in the grains section along with rice and wheat. White and yellow quinoa have the mildest flavor, while red and black quinoa have slightly stronger, earthier flavors and tend to hold their shape better. To get the best of both worlds, get a quinoa mix.
Prebiotic quinoa bowl recipe
This filling meal is perfect for work lunches or a lazy Sunday brunch with quinoa, beans, vegetables and plant-based protein. There’s also lots of fiber to keep you regular and nourish your gut microbes, as well as healthy fats and nutrients.
- quinoa
- chickpeas and red beans (or any other beans you have)
- sliced tempeh and tofu (baked or cooked in airfryer)
- arugula, spinach and/or other greens
- sliced avocado
- diced tomato
Step 1 Drain the tofu (if you’re using it). Slice and marinate the tofu or tempeh in some lemon juice and soy sauce (or your preferred marinade) and heat your oven to 200C.
Step 2 Cook the quinoa. If you don’t know how, then read the instructions. While that’s happening, bake the tofu or tempeh for 20 minutes.
Step 3 Drain and rinse your beans. Dice your tomatoes then slice your avocado and drizzle with lemon juice to stop it from turning brown.
Step 4 Make a simple dressing with lemon juice or apple cider vinegar (25%), mustard (25%), olive oil (50%).
Step 5 Serve and enjoy. You can dress it up nicely, or you can throw it all into a bowl and mix it up so you get a perfect mouthful at every bite. Just remember that if you’re new to the plant-based gig, take it easy on the beans at first so you don’t get too gassy.
- Angeli, V., Miguel Silva, P., Crispim Massuela, D., Khan, M.W., Hamar, A., Khajehei, F., Graeff-Hönninger, S. & Piatti, C. 2020, "Quinoa Chenopodium quinoa Willd.: An Overview of the Potentials of the “Golden Grain” and Socio-Economic and Environmental Aspects of Its Cultivation and Marketization", Foods, vol. 9, no. 2.
- Graf, B.L., Rojas-Silva, P., Rojo, L.E., Delatorre-Herrera, J., Baldeón, M.E. & Raskin, I. 2015, "Innovations in Health Value and Functional Food Development of Quinoa Chenopodium quinoa Willd.", Comprehensive reviews in food science and food safety, vol. 14, no. 4, pp. 431-445.
- Lamothe, L.M., Srichuwong, S., Reuhs, B.L. & Hamaker, B.R. 2015, "Quinoa Chenopodium quinoa W. and amaranth Amaranthus caudatus L. provide dietary fibres high in pectic substances and xyloglucans", Food Chemistry, vol. 167, pp. 490-496.
- USDA Food Data Central
