Quinoa (read:’KEEN-wah’) - is often referred to as the ‘king of grains’. Also, more recently quinoa was identified as a ‘pseudo-grain’. It contains 16.2g of protein per half cup serving, which is higher than all other grains we usually eat. It is also naturally gluten free, dairy free and very high in fibre. Quinoa is also super easy to cook - simply cook it in the usual way you would cook rice. There are more than 100 different varieties available on the market with red, black and white being the most common.

At Half Human we have crafted some delicious recipes built around quinoa, all of them demonstrating just how versatile this grain is. Check out our 5 exciting ways to enjoy this super pseudo-grain below! 

1) Zesty Quinoa Breakfast Crunch (Vegan. Dairy + Gluten Free)

Yield: 3-4 meals

Ingredients: (organic where possible)

• 2 cups quinoa (rinsed // drained)
• 1 cup almonds (raw // sliced or whole)
• 2 tablespoons sesame seeds (raw)
• 2 tablespoons maple syrup
• 2 tablespoons extra virgin coconut oil (melted)
• 2 tablespoons fresh orange juice
• orange zest

Instructions:

1. Ensure the quinoa is well dried (as much as possible).
2. Preheat the oven to 180 degrees centigrade.
3. Whilst the oven is warming up, place all ingredients in a bowl and give them a good mix. Set to one side.
4. Spread the quinoa mix onto a baking tray that is pre-lined with non-stick baking paper.
5. Bake for 10 minutes, turning the entire tray to ensure even cooking, after 5 minutes.
6. Once the mixture has turned slightly golden take out immediately, as the quinoa crunch can burn very easily.
7. Enjoy on its own or topped with dairy free milk.

Nutritional Information Per Entire Dish:

Carbohydrate - 112.99 g

Protein - 20.17 g

Total lipid (fat) - 44.79 g

Iron, Fe - 6.76 mg

Calcium, Ca - 127 mg

2) Quinoa Buddha Bowl (Vegan. Gluten + Dairy Free)

Yield: 1-2 servings

Bowl Ingredients: (organic where possible)

• 1 small sweet potato (sliced into thin rounds)
• mushroom mix - we used enoki and porcini (sliced)
• ½ red pepper (sliced)
• ½ cup snap peas
• 1 cup quinoa (rinsed // cooked)
• fresh coriander (roughly chopped)

Dressing Ingredients:

• avocado oil
• tahini paste
• sesame oil
• coconut aminos
• rice vinegar
• 2 garlic cloves (crushed // chopped)
• 1 tablespoon maple syrup

Instructions:

1. Preheat the oven to 200 degrees centigrade. Add the sweet potato to a pan covered with water and cook until slightly softened - approximately 5 minutes. Drain, then carefully once cooled, lay on to a baking tray already pre-greased with avocado oil (or another oil that is able to withstand high heat like coconut oil). Put in the oven for 5-10 minutes, until the sweet potato has started to crisp on the outside.
2. Whilst the sweet potato is roasting, cook the mushrooms by adding them to a pan with a little avocado oil drizzled in the bottom. Once slightly browned, remove from the heat and set aside.
3. Remove the sweet potato from the oven and also let this cool down.
4. Begin assembling the Buddha bowl by lining the bottom with the pre-cooked quinoa and adding the snap peas, red pepper, mushrooms and sweet potato slices.
5. To make the dressing simply add all ingredients to a food processor and mix until smooth.
6. Add the dressing to the Buddha bowl and enjoy.

Nutritional Information Per Entire Dish:

Carbohydrate - 94.23 g

Protein - 25.53 g

Total lipid (fat) - 71.67 g

Iron, Fe - 7.79 mg

Calcium, Ca - 254 mg

3) Quinoa Stuffed Peppers Mexican Style (Vegan. Gluten + Dairy Free)

Yield: 6-8 servings

Ingredients: (organic where possible)

• 2 medium sized red peppers (cut in half // seeds removed)
• 2 medium sized yellow peppers (cut in half // seeds removed)
• 1 avocado (peeled // destoned // sliced)
• 1 cup quinoa (rinsed)
• 1 tin black beans (rinsed // drained)
• 2 teaspoons garlic powder
• 2 teaspoons chili powder (optional)
• 2 cups water or vegetable stock

Instructions:

1. Cook the quinoa with 2 cups of water or vegetable stock.
2. Once the quinoa is ready, mix with the black beans, garlic powder and chili powder (if using).
3. Preheat the oven at 180 degrees centigrade.
4. Fill up the pepper halves with quinoa mix.
5. Place on a baking tray and cook in the oven for 10-15 minutes, until the peppers are slightly brown on the outside and the

Nutritional Information Per Entire Dish:

Carbohydrate - 234.61 g

Protein - 54.47 g

Total lipid (fat) - 46.6 g

Iron, Fe - 19.57 mg

Calcium, Ca - 317 mg

4) Chicken, Pepper and Cashew Quinoa Bake (Gluten + Dairy Free)

Yield: 4 servings

Ingredients: (organic where possible)

• 1 red pepper (deseeded // sliced)
• ½ an onion (peeled // chopped)
• 1 cup quinoa (rinsed)
• 4 free range, organic chicken breasts (cut into small pieces)
• 1 teaspoon fresh ginger (peeled // grated)
• ½ cup coconut aminos
• 2 garlic cloves (peeled // crushed)
• 1 cup water
• chives (roughly chopped)
• 1 cup cashew nuts (raw)

Instructions:

1. Preheat the oven to 200 degrees centigrade.
2. In a baking dish, place the quinoa layer on the bottom, then adding the pepper, the chicken and then the onions. Scattering each over the entire dish.
3. Mix together the coconut aminos, water, ginger and garlic. Pour the mixture over the quinoa bake. Bake for 35 minutes.
4. Remove from the oven, top with cashew nuts and chopped chives and enjoy.

Nutritional Information Per Entire Dish:

Carbohydrate - 162.4 g

Protein - 290.3 g

Total lipid (fat) - 179.82 g

Iron, Fe - 25.34 mg

Calcium, Ca - 347 mg

 

5) Quinoa & Jack Fruit Cacciatore (Vegan + Gluten Free)

Yield: 4 servings

Ingredients: (organic where possible)

• 1 tin of jack fruit (drained // chopped)
• 1 tin crushed tomatoes
• 1 500ml jar sugar free marinara sauce
• ½ cup fresh rosemary (chopped)
• ½ cup fresh thyme (chopped)
• 2 teaspoons garlic powder
• pinch of Himilayan salt
• ½ teaspoon dried oregano
• 1 cup quinoa (uncooked)
• ⅓ cup black olives (destoned // sliced)
• 2 cups water
• 1 red pepper (deseeded // chopped)
• 1 yellow pepper (deseeded // chopped)
• ½ yellow onion (peeled // chopped)
• dairy free parmesan (optional)

Instructions:

1. Preheat the oven to 200 degrees centigrade.
2. Combine all the ingredients except the jack fruit and parmesan in a mixing bowl.
3. Line the bottom of a baking dish with the jackfruit slices, and then pour the sauce mixture into the baking dish.
4. Bake for 25-30 minutes. Stirring, and then baking for a further 20 minutes.
5. Remove from the oven and then top with parmesan. Serve and enjoy.

Nutritional Information Per Entire Dish:

Carbohydrate - 245.86 g

Protein - 53.89 g

Total lipid (fat) - 21.78 g

Iron, Fe - 31.29 mg

Calcium, Ca - 541 mg

The Quinoa Nutrition Powerhouse

Quinoa is a total powerhouse of nutrients. Not only does quinoa contain high levels of magnesium, iron, potassium and calcium to name a few, but it is also a complete protein. For a food to be considered a ‘complete protein’ means it contains adequate levels of the nine essential amino acids our body needs to function properly. This is why it is totally possible for a person to thrive on a vegan diet so long as they are including sources of complete protein from sources such as quinoa.

Anyone, vegan or not, that isn’t getting in enough complete protein daily can open themselves up for health issues relating to not just the muscles, but also cartilage, skin, blood and bones.