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Healthy Quinoa Lunch

Quinoa (pronounced Keen-wah) is a high protein, gluten free grain from South America. I first came across it in Oxfam and after trying it once it is now a staple part of my diet.
This dish uses Fairtrade quinoa, fresh vegetables and garlic and hence is a healthy dish to have as a side dish or as a small snack in itself.


  • 1 cup Quinoa

  • 2 cups Vegetable Stock

  • 2 cloves Garlic

  • 1 Carrot

  • 1 Celery Stick

  • 5 Snow Peas

  • 50 g Peeled Pumpkin

  • 50 g Broccoli

  • 3 tablespoons of Olive Oil


  • 1.

    Place the Quinoa and vegetable stock into a non stick saucepan, bring to the boil, place the lid on the saucepan, lower the heat to simmer.

  • 2.

    Finely chop the garlic and gently cook it in 2 tbsp of olive oil in a wok or large saucepan, until it just starts to turn light brown. Remove from heat and keep the garlic and oil.

  • 3.

    Add 1 tbsp of olive oil in the same wok/saucepan and place on a low heat. Chop all the remaining vegetables into 1 cm pieces and toss in the oil. Place a lid on the pan and leave over a low heat.

  • 4.

    When the stock has almost all been absorbed into the Quinoa (around 15 minutes), add the garlic and oil previously set aside and stir in. Leave on the heat for the remainder of the stock to be absorbed.

  • 5.

    Once all the stock has been absorbed, add the Quinoa to the vegetables and mix.

  • 6.

    This is now ready to serve.


I typically make this dish on a Sunday evening and take it to work to have heated up for lunch for the next few days. I find this a healthy alternative to have in place of other lunch time choices.
Quinoa is becoming easier to buy now - I usually get mine in Oxfam but you can get it in larger supermarkets and health food shops - always look for the Fairtrade variety if you can.

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Posted by Su PingReport
It's a great, healthy recipe. I usually make it as an accompaniment to a meal with the family and have the leftover for lunch the next day.
Posted by LF42Report
Made this today using eggplant, capsicum, zucchini, mushroom, sweet potato, green beans and peas i also cooked the garlic with the vegetables as i didn't read the recipe properly absolutely delicious. When cold drizzle with combined olive oil and balsamic vinegar.
Posted by Report
I have had Quinoa in my cupboard for ages I had no idea you could use it as a staple, I thought you just put it with rice an ate it I am so excited to bring another healthy food staple into my diet thanks for the recipe :) it was quick, easy and delicious mmmmmm.
Posted by JenetteReport
I have just been dignosed with autoimmune disease PMR and also gluten intolerent and are looking for some ideas for recipes. Thanks Jenette
Posted by Report
hi Jenette have you ever see the Gerson dier. Its consist of eating organic vegetarian food. I know it all includes raw juicing. I have been told this diet reverses many diseases. If you need any more information just let me know. Cris
Posted by JenetteReport
i have been dignosed with autoimmune disease PMR and also gluten intolerence and i need some ideas for recipes. Thank you Jenette