Breakfast Quinoa

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
93%
Breakfast Quinoa
15 min.
4
279kcal

Suggestions


Start your day on a nutritious note with our delightful Breakfast Quinoa! This vibrant and wholesome dish is not only packed with flavor but also boasts an impressive health score of 93, making it a perfect choice for anyone looking to fuel their morning with something truly beneficial. Whether you're a vegetarian, vegan, or simply someone who appreciates a gluten-free meal, this recipe caters to all dietary preferences.

In just 15 minutes, you can whip up a satisfying breakfast that serves four, ensuring that everyone at the table can enjoy a hearty and healthy start to their day. With only 279 calories per serving, this breakfast is light yet filling, allowing you to power through your morning without feeling weighed down.

The combination of fluffy quinoa, sweet blueberries, and crunchy toasted nuts creates a delightful texture and flavor profile that will leave your taste buds dancing. A hint of ground cinnamon adds warmth and depth, while a drizzle of maple syrup can elevate the sweetness to your liking. This Breakfast Quinoa is not just a meal; it's a celebration of wholesome ingredients that nourish your body and soul. So why not treat yourself and your loved ones to this deliciously healthy breakfast? Your mornings will never be the same!

Ingredients

  • cups soymilk 
  • cup quinoa rinsed
  • 0.3 teaspoon ground cinnamon 
  • cup blueberries fresh thawed ()
  • 0.3 cup walnuts toasted

Equipment

  • bowl
  • sauce pan

Directions

  1. In a small saucepan, heat water to boiling over high heat.
  2. Add quinoa; return to boiling. Reduce heat to low; cover and cook for 15 minutes or until liquid is absorbed (mixture will still be moist).
  3. Stir in cinnamon. Spoon quinoa into bowls. Top with blueberries, nuts, and sweeten to taste with a drizzle of maple syrup.

Nutrition Facts

Calories279kcal
Protein15.35%
Fat31.22%
Carbs53.43%

Properties

Glycemic Index
24.6
Glycemic Load
3.1
Inflammation Score
-7
Nutrition Score
19.352173908897%

Flavonoids

Cyanidin
3.33mg
Petunidin
11.67mg
Delphinidin
13.11mg
Malvidin
25.01mg
Peonidin
7.51mg
Catechin
1.96mg
Epigallocatechin
0.24mg
Epicatechin
0.23mg
Luteolin
0.07mg
Kaempferol
0.61mg
Myricetin
0.48mg
Quercetin
2.84mg
Gallocatechin
0.04mg

Nutrients percent of daily need

Calories:278.72kcal
13.94%
Fat:9.82g
15.11%
Saturated Fat:1g
6.26%
Carbohydrates:37.81g
12.6%
Net Carbohydrates:32.92g
11.97%
Sugar:6.86g
7.63%
Cholesterol:0mg
0%
Sodium:61.65mg
2.68%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.86g
21.72%
Manganese:1.26mg
62.99%
Folate:125.35µg
31.34%
Vitamin E:4.28mg
28.5%
Vitamin B6:0.54mg
27.03%
Copper:0.53mg
26.68%
Magnesium:97.57mg
24.39%
Vitamin B3:4.77mg
23.84%
Vitamin B2:0.4mg
23.3%
Phosphorus:224.05mg
22.4%
Vitamin B12:1.27µg
21.24%
Calcium:195.81mg
19.58%
Fiber:4.89g
19.57%
Vitamin B1:0.26mg
17.65%
Iron:2.85mg
15.82%
Vitamin C:12.18mg
14.77%
Potassium:466.93mg
13.34%
Zinc:1.89mg
12.59%
Vitamin A:491.5IU
9.83%
Selenium:6.73µg
9.61%
Vitamin D:1.42µg
9.44%
Vitamin K:7.38µg
7.03%
Vitamin B5:0.42mg
4.16%