Breakfast Quinoa

Vegetarian
Vegan
Gluten Free
Dairy Free
Low Fod Map
Health score
9%
Breakfast Quinoa
22 min.
4
201kcal

Suggestions


Start your day on a deliciously wholesome note with our Breakfast Quinoa recipe! This vibrant and nutritious dish is perfect for anyone looking to enjoy a healthy morning meal that caters to various dietary preferences. Whether you're vegetarian, vegan, gluten-free, or following a low FODMAP diet, this recipe has you covered.

Imagine a warm bowl of fluffy quinoa, infused with creamy coconut milk and sweetened just right with light brown sugar. Topped with fresh, juicy slices of banana and strawberries, this breakfast is not only visually appealing but also packed with essential nutrients. The addition of toasted coconut flakes adds a delightful crunch, making each bite a delightful experience.

In just 22 minutes, you can whip up this satisfying dish that serves four, making it ideal for a family brunch or a cozy breakfast with friends. With only 201 calories per serving, you can indulge without the guilt. The balance of protein, healthy fats, and carbohydrates ensures you’ll feel energized and ready to tackle the day ahead.

So, why not treat yourself to a bowl of this Breakfast Quinoa? It’s a simple yet elegant way to elevate your morning routine and enjoy the benefits of wholesome ingredients. Dive into this delightful recipe and savor the flavors of a healthy start!

Ingredients

  • cup banana sliced
  • tablespoon brown sugar light
  • 0.8 cup lite coconut milk light
  • 0.5 cup quinoa uncooked
  • 0.1 teaspoon salt 
  • cup strawberries sliced
  • 0.3 cup coconut flakes unsweetened flaked
  • tablespoons water 

Equipment

  • bowl
  • baking sheet
  • sauce pan
  • oven
  • sieve

Directions

  1. Preheat oven to 40
  2. Place quinoa in a fine sieve, and place the sieve in a large bowl. Cover quinoa with water. Using your hands, rub the grains together for 30 seconds; rinse and drain quinoa. Repeat the procedure twice.
  3. Drain well.
  4. Combine quinoa, coconut milk, 2 tablespoons water, brown sugar, and salt in a medium saucepan, and bring to a boil. Reduce heat, and simmer 15 minutes or until liquid is absorbed, stirring occasionally. Stir mixture constantly during the last 2 minutes of cooking.
  5. While quinoa cooks, spread flaked coconut in a single layer on a baking sheet.
  6. Bake at 400 for 5 minutes or until golden brown. Cool slightly.
  7. Place about 1/2 cup quinoa mixture in each of 4 bowls. Top each serving with 1/4 cup strawberry slices, 1/4 cup banana slices, and 1 tablespoon toasted coconut.
  8. Serve warm.

Nutrition Facts

Calories201kcal
Protein7.85%
Fat32.74%
Carbs59.41%

Properties

Glycemic Index
23.69
Glycemic Load
4.97
Inflammation Score
-4
Nutrition Score
9.153478200021%

Flavonoids

Cyanidin
0.6mg
Petunidin
0.04mg
Delphinidin
0.11mg
Pelargonidin
8.95mg
Peonidin
0.02mg
Catechin
3.41mg
Epigallocatechin
0.28mg
Epicatechin
0.16mg
Epicatechin 3-gallate
0.05mg
Epigallocatechin 3-gallate
0.04mg
Naringenin
0.09mg
Kaempferol
0.22mg
Myricetin
0.02mg
Quercetin
0.42mg
Gallocatechin
0.01mg

Nutrients percent of daily need

Calories:200.81kcal
10.04%
Fat:7.45g
11.46%
Saturated Fat:5.73g
35.84%
Carbohydrates:30.4g
10.13%
Net Carbohydrates:26.35g
9.58%
Sugar:9.64g
10.71%
Cholesterol:0mg
0%
Sodium:108.9mg
4.73%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.02g
8.04%
Manganese:0.82mg
41.01%
Vitamin C:24.51mg
29.71%
Fiber:4.05g
16.19%
Magnesium:61.8mg
15.45%
Folate:55.75µg
13.94%
Vitamin B6:0.28mg
13.76%
Phosphorus:125.07mg
12.51%
Copper:0.22mg
10.84%
Potassium:341.82mg
9.77%
Iron:1.41mg
7.86%
Vitamin B1:0.1mg
6.66%
Vitamin B2:0.11mg
6.36%
Zinc:0.87mg
5.83%
Selenium:3.34µg
4.78%
Vitamin E:0.68mg
4.56%
Vitamin B5:0.38mg
3.81%
Vitamin B3:0.75mg
3.73%
Calcium:21.76mg
2.18%
Source:My Recipes