Quinoa is a nutritious whole grain that has become increasingly popular in recent years. It is gluten-free, high in protein, and rich in nutrients like fiber, magnesium, B vitamins, iron, potassium, calcium, antioxidants, and various beneficial plant compounds (1).
Quinoa is very versatile and can be used in a variety of dishes. It has a mild, nutty flavor that works well with both savory and sweet ingredients. While quinoa is tasty on its own, pairing it with other foods can take it to the next level and allow you to enjoy a more complex, satisfying meal. There are many delicious ingredients that complement quinoa’s flavor profile and nutritional content.
Vegetables
Adding vegetables is one of the best ways to boost the nutrition, taste, and texture of quinoa. Vegetables provide important vitamins, minerals, antioxidants, and fiber. They also add more volume and variety to the dish.
Some nutritious vegetables that pair nicely with quinoa include:
– Leafy greens like spinach, kale, chard, lettuce, arugula
– Bell peppers
– Tomatoes
– Carrots
– Broccoli
– Cauliflower
– Onions
– Zucchini
– Corn
– Peas
– Brussels sprouts
You can sauté, roast, or stir fry the vegetables first to bring out their flavors. Then mix them with cooked quinoa or add them raw for some crunch. Vegetables complement quinoa’s earthy flavor and can make it more hearty and filling.
Beans and Legumes
Beans and legumes are excellent sources of plant-based protein to go along with the protein in quinoa. Combining quinoa with beans creates a complete protein that contains all nine essential amino acids (2).
Some healthy bean options to pair with quinoa include:
– Black beans
– Kidney beans
– Garbanzo beans (chickpeas)
– Lentils
– Black-eyed peas
– Edamame
– Pinto beans
Beans add natural creaminess and hearty texture to quinoa dishes. They also provide fiber, magnesium, potassium, iron, and folate. Simply mix cooked beans with cooked quinoa or add them on top of quinoa bowls. The colors and textures of beans and quinoa are highly complementary.
Nuts and Seeds
Nuts and seeds are nutritious additions that bring crunch and flavor. They contain healthy fats, plant-based protein, fiber, vitamins, and minerals. Nuts and seeds go well in quinoa for extra nutrition and texture.
Some tasty nuts and seeds to use:
– Almonds
– Walnuts
– Pecans
– Pistachios
– Cashews
– Pumpkin seeds
– Sunflower seeds
– Flax seeds
– Chia seeds
– Hemp seeds
Try toasted nuts and seeds sprinkled on top of quinoa or stir them into quinoa pilafs and salads. You can also make quinoa bars and energy bites using nuts, seeds, and dried fruit.
Avocado
Avocado is a nutrition all-star that complements quinoa wonderfully. It provides healthy monounsaturated fats, fiber, vitamin K, folate, vitamin C, potassium, and various antioxidants (3).
The rich, creamy texture of avocado contrasts with quinoa’s fluffiness. And its mild flavor combines well with quinoa’s nuttiness. Simply dice or mash some avocado and mix it into cooked quinoa. Or add avocado slices on top of quinoa bowls.
Eggs
Eggs are an excellent source of protein and various vitamins and minerals like selenium, vitamin A, B vitamins, and choline (4). Adding eggs is an easy way to increase the protein content of quinoa for a well-balanced meal.
Some simple ways to include eggs are:
– Cook quinoa in egg broth for extra flavor
– Top quinoa bowls with a fried, poached, or boiled egg
– Make mini quinoa frittatas by baking quinoa and eggs in a muffin tin
– Add scrambled eggs to quinoa hash
– Mix diced hard boiled eggs into quinoa salad
The egg flavors complement the nuttiness of quinoa nicely.
Cheese
Cheese contains protein, calcium, vitamins A and B12, phosphorus, and zinc (5). Its creamy, savory flavor pairs wonderfully with quinoa’s fluffiness. Cheese adds richness and brings everything together.
Some cheese varieties that go well with quinoa:
– Feta
– Goat cheese
– Parmesan
– Mozzarella
– Cheddar
– Monterey Jack
– Swiss
– Cotija
Try sprinkling cheese over cooked quinoa or mixing it into quinoa salads, bakes, and risottos. The contrasting flavors and textures are highly satisfying.
Herbs and Spices
Fresh herbs and dried spices allow you to add lots of extra flavor to quinoa without many additional calories. They contain antioxidants and help highlight quinoa’s tasty, nutty flavor.
Some herb and spice ideas:
– Cilantro
– Basil
– Mint
– Thyme
– Oregano
– Rosemary
– Curry powder
– Cumin
– Chili powder
– Paprika
– Cayenne pepper
– Black pepper
– Lemon or lime juice
– Garlic
– Ginger
– Onion
– Sesame oil/seeds
Use herbs and spices generously when cooking quinoa to infuse it with flavor. You can also add fresh herbs at the end. Combining quinoa with zesty seasonings makes it more exciting to eat.
Healthy Fats
Incorporating healthy fats improves the taste of quinoa and helps you absorb its fat-soluble vitamins A, D, E and K (6). Fats also promote satiety and sustained energy levels.
Some nutritious fats to use with quinoa:
– Extra virgin olive oil
– Avocado oil
– Walnut oil
– Flaxseed oil
– Nut butters
– Coconut oil
Try drizzling oil over cooked quinoa or dressing quinoa salads with it. The fats will add creaminess and bring everything together.
Olive Oil
Extra virgin olive oil deserves special mention. Its fruity flavor and antioxidants complement quinoa wonderfully. Sauté quinoa in olive oil or drizzle it over quinoa after cooking. Olive oil dressing also enhances quinoa salads.
Seafood
Seafood is rich in protein, omega-3 fatty acids, B vitamins, selenium, and iodine (7). It adds lots of flavor to quinoa too. The textures pair nicely together.
Some seafood options:
– Shrimp
– Salmon
– Tuna
– Scallops
– Crab
– Tilapia
– Cod
Try mixing cooked seafood with quinoa or serving seafood on top of quinoa bowls. You could also stuff seafood like shrimp or fish filets with quinoa.
Poultry
Like seafood, poultry is an excellent source of lean protein to complement plant-based quinoa. It also provides B vitamins, selenium, and other nutrients. Both white and dark meat options taste great with quinoa.
Some poultry ideas:
– Chicken
– Turkey
– Duck
Shredded poultry tossed with quinoa makes a hearty main dish salad. And sliced poultry pairs nicely on top of quinoa bowls. You can also stuff chicken breasts with quinoa mixtures.
Yogurt and Cream
Full-fat yogurt, sour cream, or heavy cream can be stirred into cooked quinoa to give it a creamy, smooth texture. This also boosts the protein content.
The cool tanginess of yogurt or sour cream complements quinoa’s warm flavor. A drizzle of cream adds indulgence and richness. Try using:
– Greek yogurt
– Plain yogurt
– Sour cream
– Heavy cream
Yogurt dressing is also delicious drizzled over quinoa salads.
Fruits
Fresh or dried fruits add natural sweetness, vitamins, antioxidants, and fiber to quinoa. Fruits with contrasting flavors or textures work best to balance the earthiness.
Some fruit choices:
– Berries like blueberries, strawberries, blackberries
– Apple
– Mango
– Peach
– Dried cranberries or raisins
– Cherries
– Pomegranate seeds
– Orange segments
– Fresh figs
Mix fruits into quinoa puddings, salads, or breakfast bowls. Roasted fruits like peaches also pair nicely with quinoa pilafs.
Sweet Potatoes
Cooked sweet potatoes lend natural sweetness, fiber, vitamin A, vitamin C, manganese, and antioxidants to quinoa (8). They have a complementary flavor and work well in both savory and sweet quinoa dishes.
Try dicing roasted sweet potatoes into quinoa or layering sweet potato fries over quinoa bowls. You can also blend cooked sweet potato into quinoa pancake batter.
Conclusion
Quinoa has a mild flavor that pairs well with many nutritious foods. Adding vegetables, proteins, healthy fats, herbs, spices, cheese, yogurt, fruits, and other ingredients can take your quinoa dishes to the next level.
Get creative and use quinoa as a base for flavorful bowls, salads, bakes, pilafs, frittatas, and more. Combining quinoa with a variety of foods allows you to enjoy balanced, satisfying meals full of taste and nutrition. With so many possibilities, you’ll never get bored eating quinoa!
Summary Table
| Food Group | Examples | Benefits |
|---|---|---|
| Vegetables | Leafy greens, bell peppers, carrots, broccoli, cauliflower, onions, corn, etc. | Vitamins, minerals, antioxidants, fiber |
| Beans & Legumes | Black beans, chickpeas, lentils, kidney beans, edamame | Plant-based protein, fiber, vitamins, minerals |
| Nuts & Seeds | Almonds, walnuts, pumpkin seeds, sunflower seeds, chia seeds | Healthy fats, plant-based protein, fiber, vitamins, minerals |
| Avocado | Fresh avocado | Healthy fats, fiber, vitamins C, K, folate, potassium |
| Eggs | Scrambled, fried, poached, boiled | High-quality protein, vitamins A, B, choline |
| Cheese | Feta, Parmesan, cheddar, goat cheese | Protein, calcium, vitamins A & B12 |
| Herbs & Spices | Cilantro, basil, cumin, curry powder, garlic, ginger | Antioxidants, flavor enhancement |
| Healthy Fats | Olive oil, avocado oil, walnut oil, coconut oil | Flavor enhancement, satiety, nutrient absorption |
| Seafood | Salmon, shrimp, tuna, tilapia | Lean protein, omega-3s, B vitamins, selenium |
| Poultry | Chicken, turkey | Lean protein, B vitamins, selenium |
| Yogurt & Cream | Greek yogurt, sour cream, heavy cream | Probiotics, calcium, protein |
| Fruits | Berries, mango, apple, pomegranate, figs | Fiber, vitamins, antioxidants, natural sweetness |
| Sweet Potatoes | Diced, roasted, mashed | Fiber, vitamin A, vitamin C, manganese |