In a 100 g (3.5 oz) serving, cooked quinoa provides 120 calories and is an excellent source of manganese and phosphorus, and a moderate source of dietary fiber, folate, iron, zinc and magnesium.

Quinoa is high in protein compared to most plant foods, but compared to other protein sources such as meat and tofu, its protein content is considerably lower. A cup of cooked quinoa provides 4% protein and contains all nine essential amino acids which our body can’t produce itself. Also, it’s high in potent plant antioxidants, whose activity is further increased with sprouting.

You can buy quinoa in most health food stores and many supermarkets. In this recipe, I used a mixed cereal that contains red and black quinoa and amaranth. I served it with kale, sweet potatoes and sprouted mung bean. To make this dish more substantial, add in roasted diced pumpkin or sweet potatoes.

Serves 4

Ingredients:

1 C raw mixed quinoa/amaranth

1 can of tuna in spring water

1 C mixed fresh parsley and mint leaves

1 capsicum

3 tbsp. sweet chilli sauce

2 tbsp. light olive oil

Small piece of ginger, grated

1/2 lemon

Salt and pepper

Chili flakes (optional)

Method:

1. Rinse quinoa mixture. Cook with 1.5 C boiling water for 15-20 minutes. Add in a pinch of salt. Fluff and cool.
2. Chop the herbs. Dice the capsicum into big cubes.
3. In a medium bowl, add all of the ingredients. Squeeze 1/2 lemon. Season with salt, pepper and chilli flakes if used.

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