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Onion and spinach quinoa

January 23, 2013 by delane 2 Comments

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Onion and Spinach Quinoa Cooked 2

I’m all about whole grains and making them super tasty.  Add some healthy onions and spinach to some protein rich quinoa (okay it’s actually a chenopod, but I treat it like a grain) and you’ve got a super side dish in the making.

As you know the benefits of spinach include: 

  • flavonoids — the anti-cancer properties abundant
  • neoxanthin and violaxanthin which help regulate inflammation 
  • anti-oxidants including vitamin C, vitamin E, beta-carotene, manganese, zinc and seleniumne 
  • one cup of spinach contains over 337% of your daily vitamin A that helps fight acne and wrinkles
  • one cup of boiled spinach provides over 1000% of your daily vitamin K that helps strengthen the density of your bones.

 But did you know that eating onions have some great benefits?  Yes, they include:

  • phytochemicals which helps the working of Vitamin C in the body, thus gifting you with improved immunity.
  •  chromium which assists in regulating blood sugar.
  • reduce inflammation and heal infections.
  • encourages the production of good cholesterol (HDL)
Onion Spinach Quinoa Ingredients

Ingredients:

1 cup quinoa
2 cups beef broth
2 cups chopped spinach
2 medium onions (diced)
2 TBS butter (reduce to 1 TBS if you watching your cholesterol or calories, you can also substitute oil oil)
salt and pepper to taste

makes 4 servings

In a pot cook 1 cup of quinoa in 2 cups of beef broth.  While cooking, in in a pan melt butter and saute onions.  Then add shopped spinach.

Onion and Spinach Quinoa Sautee

Mix spinach in the onions until wilted.  Then mix in cooked quinoa.  Salt and pepper to taste.

Onion and Spinach Quinoa mix

This is an easy flavor, fiber and protein rich side dish.  It pairs well will grilled meat or as a base for beef stew or stir fry.

Onion and Spinach Quinoa Cooked

Enjoy!

Onion and Spinach Quinoa nutrition

Filed Under: Food, Recipes, Side Dishes, Vegetable Side Dish

Comments

  1. Lorena says

    January 23, 2013 at 9:41 am

    I have never had quinoa – however today i am having couscous.
    Been eating healthy following a nutritionist for 2 weeks and being such a junkie sometimes it’s difficult.
    WIth these recipes you make it look so easy, this looks quite good. Does eating healthy come natural to you ? or like me, does it take huge effort ?

    Reply
  2. Delane says

    January 23, 2013 at 12:45 pm

    You can sub any grain really.

    I try to eat heathy. I think it starts with grocery shopping and meal planning. When I’m prepared I eat well. When I’m not, I tend to eat stuff that is not so great. Veggies are key for me. I like to eat 4-6 servings a day. Adding them to grains helps get another serving into my diet.

    Reply

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A Well Fed Life chronicles my life philosophy of feeding life each day with healthy food, an active lifestyle and little indulgences.

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