Breakfast quinoa for two
Prep Time:
5 minutes
Cook Time:
15 minutes
Serves:
2 Servings
Serving Size:
1½ cups (375 mL)
Breakfast
Add variety to your breakfast routine! Quinoa provides protein, carbohydrates and fibre. The blueberries and banana add natural sweetness.
Ingredients
Serves: 2
- ½ cup (125 mL) quinoa, rinsed (all types of quinoa work – ivory, red, black or mixed)
- 1 cup (250 mL) water
- 1 cup (250 mL) 1% milk
- 1 tsp (5 mL) vanilla extract
- ½ tsp (2.5 mL) cinnamon
- 1 cup (250 mL) blueberries, fresh or frozen, thawed
- 1 small banana, sliced
- ¼ cup (60 mL) walnuts, chopped
Instructions
- Combine quinoa and water in a medium saucepan. Bring to a boil over high heat; cover, reduce heat to low and lightly simmer for 10 to 12 minutes or until all the water has been absorbed.
- Gradually stir in milk, vanilla and cinnamon. Over low heat, continue to cook, stirring gently for about 5 minutes to warm milk and allow some of it to be absorbed. The mixture will still be milky and slightly liquidy.
- Divide between two bowls and top with blueberries, banana slices and walnuts. Serve hot.
Tips
- Nutrition know-how: Quinoa is a lower-glycemic index source of carbohydrate and is naturally higher in protein than other starchy foods.
- Cooking know-how: Rinsing quinoa before cooking helps to reduce compounds called saponins that contribute to its bitter taste.
| Amount | % Daily Value | ||
|---|---|---|---|
| Calories 400 | |||
| Fat 14 g | 19 % | ||
| Saturated Fat 2 g + Trans Fat 0.1 g | 11 % | ||
| Cholesterol 5 mg | |||
| Sodium 60 mg | 3 % | ||
| Carbohydrate 58 g | |||
| Fibre 7 g | 25 % | ||
| Sugars 21 g | 21 % | ||
| Protein 13 g | |||
