Recipe

Mediterranean Quinoa

A Complete Protein Dish Without the Meat! 

Quinoa contains all the essential amino acids to make protein, so it’s great for a vegan meal or to rotate in for a meatless day. It is actually a seed and not a grain and doesn’t need to be soaked before cooking. However, you do want to rinse the quinoa well to remove the saponin, it’s natural protective coating.

You can find different colors of quinoa from white, black, red and the mixed tri-color. The tri-color quinoa is more flavorful for this dish. If you don’t like plain quinoa, you can cook it in a chicken or vegetable broth instead of water or try out different flavorings that you like. I created a Mediterranean flavor for this quinoa using Low FODMAP ingredients.

Quinoa is Low FODMAP, but if you’re dealing with SIBO or IBS you may want to start with 1/4 cup serving size to see how you tolerate it. For Low FODMAP, use Garlic Gold Garlic Infused Olive Oil  or Mediterranean Organic Sundried Tomatoes as they don’t contain garlic or onions in them.

To make this a meal instead of a side dish, top with avocado and steamed broccoli or roasted butternut squash.

Mediterranean Quinoa

Whole grains, fiber and protein

  • Prep Time10 min
  • Cook Time15 min
  • Total Time25 min
  • Ready in35 min
  • Serving Size4

Ingredients

  • 1/2 cup organic tri-color quinoa
  • 1 cup filtered water
  • 3-4 garlic cloves, chopped fine or 1 tsp organic garlic infused olive oil (low fodmap option)
  • 3 tsp organic olive oil
  • 1 cup organic spinach
  • 6 organic sundried tomatoes
  • 1 small can sliced black olives
  • salt/pepper, to taste

Instructions

1

Rinse quinoa under water using a fine mesh strainer. Add to pot with 1 cup filtered water. Cook on medium heat until boiling.

2

When it comes to a boil, reduce heat to low, cover with lid and simmer for 15 minutes.

3

When done, remove from heat and let sit with lid on for 10 minutes. Prepare the seasonings.

4

In a skillet or fry pan, add 1 tsp Garlic Infused Olive Oil or your chopped garlic and 3 tsp regular Olive Oil.

5

Chop the 6 sundried tomatoes into small pieces using a Chef’s knife and add to skillet. Add 1 cup spinach to skillet.

6

Drain the can of sliced black olives and rinse in water using a strainer. Add to skillet.

7

Add salt/pepper to taste to the skillet.

8

Cook on low-medium heat for about 5-8 minutes stirring frequently.

9

Add the cooked seasonings to the cooked quinoa and mix together with a fork. Serve warm.

10

Top with avocado or steamed broccoli and serve over a bed of sauteed leafy greens to make it a meal instead of a side dish.

Print
Mediterranean Quinoa
A complete protein dish!
Course Side Dish
Prep Time 10 min
Cook Time 15 min
Passive Time 10 min
Servings
Ingredients
  • 1/2 cup Organic Tri-Color Quinoa
  • 1 cup Filtered Water
  • 1 tsp Organic Garlic Infused Olive Oil
  • 3 tsp Organic Olive Oil
  • 1 cup Organic Spinach
  • 6 Organic Sundried Tomatoes Mediterranean Organic brand
  • 1 small can Sliced Black Olives
  • Salt & Pepper to taste
Course Side Dish
Prep Time 10 min
Cook Time 15 min
Passive Time 10 min
Servings
Ingredients
  • 1/2 cup Organic Tri-Color Quinoa
  • 1 cup Filtered Water
  • 1 tsp Organic Garlic Infused Olive Oil
  • 3 tsp Organic Olive Oil
  • 1 cup Organic Spinach
  • 6 Organic Sundried Tomatoes Mediterranean Organic brand
  • 1 small can Sliced Black Olives
  • Salt & Pepper to taste
Instructions
  1. Rinse quinoa under water using a fine mesh strainer. Add to pot with 1 cup filtered water. Cook on medium heat until boiling.
  2. When it comes to a boil, reduce heat to low, cover with lid and simmer for 15 minutes.
  3. When done, remove from heat and let sit with lid on for 10 minutes. Prepare the seasonings.
  4. In a skillet or fry pan, add 1 tsp Garlic Infused Olive Oil and 3 tsp regular Olive Oil.
  5. Chop the 6 sundried tomatoes into small pieces using a Chef's knife and add to skillet. Add 1 cup spinach to skillet.
  6. Drain the can of sliced black olives and rinse in water using a strainer. Add to skillet.
  7. Add salt/pepper to taste to the skillet.
  8. Cook on low-medium heat for about 5-8 minutes stirring frequently.
  9. Add the cooked seasonings to the cooked quinoa and mix together with a fork. Serve warm.
  10. Top with avocado or steamed broccoli and serve over a bed of sauteed leafy greens to make it a meal instead of a side dish.
Recipe Notes

For Low FODMAP I like using garlic infused olive oil and Mediterranean Organic brand sundried tomatoes that don't have any garlic or onion in them.

You can add additional toppings such as avocado, steamed broccoli and sauteed leafy greens to make it a meal.

 

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Kristina Cegla, INHC

Certified Holistic Health & Nutrition Coach and Creator of Mindful Thyroid - Create Your Healthy Life Blog & Health Coaching Program for Women with Hashimoto's and Other Thyroid Conditions.

This post may include affiliate links. I only recommend products I find beneficial for a healthy life.

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