Tri Color Quinoa Salad with Lemon Tahini Dressing
Vibrant and nutritious, this quinoa salad is perfect for a quick lunch or dinner. The combination of tri-colored quinoa, roasted vegetables, and creamy lemon tahini dressing will delight your taste buds.
Ingredients:
– 1 cup tri-color quinoa
– 2 cups water or vegetable broth
– 2 tablespoons olive oil
– 1 small red bell pepper, seeded and sliced
– 1 small yellow bell pepper, seeded and sliced
– 1 small orange bell pepper, seeded and sliced
– 1/4 cup chopped fresh parsley
– Salt and pepper to taste
– Lemon Tahini Dressing:
+ 1/2 cup tahini
+ 2 tablespoons freshly squeezed lemon juice
+ 1 tablespoon olive oil
+ 1 garlic clove, minced
+ Salt and pepper to taste
Instructions:
1. Cook quinoa according to package instructions.
2. Preheat oven to 400°F (200°C). Toss bell peppers with olive oil, salt, and pepper. Roast for 20-25 minutes or until tender.
3. In a blender, combine tahini, lemon juice, garlic, salt, and pepper. Blend until smooth.
4. In a large bowl, combine cooked quinoa, roasted bell peppers, and parsley. Drizzle with Lemon Tahini Dressing. Toss to combine.
Cooking Time: 30-35 minutes
Garlic Butter Tri Color Quinoa with Roasted Vegetables
Elevate your mealtime with this flavorful and nutritious quinoa dish, infused with the richness of garlic butter and the natural sweetness of roasted vegetables.
Ingredients:
– 1 cup tri-color quinoa
– 2 cups water or vegetable broth
– 2 tablespoons unsalted butter, softened
– 2 cloves garlic, minced
– Salt and pepper to taste
– 1 large sweet potato, peeled and cubed
– 1 large red bell pepper, seeded and sliced
– 1 large yellow bell pepper, seeded and sliced
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a medium saucepan, bring quinoa and water or broth to a boil. Reduce heat to low, cover, and simmer for 15-20 minutes or until quinoa is tender.
3. While quinoa cooks, toss sweet potato, red bell pepper, and yellow bell pepper with olive oil, salt, and pepper on a baking sheet. Roast in the oven for 25-30 minutes or until vegetables are tender.
4. In a small skillet, melt butter over medium heat. Add garlic and cook for 1 minute or until fragrant.
5. Fluff cooked quinoa with a fork. Stir in garlic butter mixture to combine.
6. Serve quinoa with roasted vegetables and enjoy!
Cooking Time: 45-50 minutes
Spicy Tri Color Quinoa Stuffed Bell Peppers
Brighten up your mealtime with these vibrant bell peppers stuffed with a flavorful quinoa mixture. This recipe combines the natural sweetness of bell peppers with the spicy kick from red pepper flakes and the nutty flavor of tri-color quinoa.
Ingredients:
– 4 large bell peppers, any color
– 1 cup tri-color quinoa, rinsed and drained
– 2 cups water or vegetable broth
– 1 tablespoon olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1/2 teaspoon smoked paprika
– Salt and pepper, to taste
– 1/4 cup crumbled feta cheese (optional)
– Red pepper flakes, to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cook quinoa according to package instructions.
3. In a large skillet, heat olive oil over medium-high heat. Add onion and garlic; cook until softened, about 3-4 minutes.
4. Add cumin, smoked paprika, salt, and pepper. Cook for an additional minute.
5. Stuff each bell pepper with the quinoa mixture, followed by crumbled feta cheese (if using).
6. Bake for 25-30 minutes or until bell peppers are tender.
Cooking Time: 30 minutes
Creamy Coconut Tri Color Quinoa Pudding
A vibrant and nutritious dessert that combines the nutty flavor of quinoa with the creaminess of coconut milk and the sweetness of fruit.
Ingredients:
– 1 cup tri-color quinoa, rinsed and drained
– 2 cups water or vegetable broth
– 1 can (14 oz) full-fat coconut milk
– 1/4 cup honey or maple syrup
– 1 tablespoon grated fresh ginger
– 1/2 teaspoon vanilla extract
– Fresh fruit of your choice (berries, sliced peaches, diced pineapple, etc.)
Instructions:
1. Rinse quinoa and cook according to package instructions using water or broth. Let cool.
2. In a blender, combine coconut milk, honey or maple syrup, grated ginger, and vanilla extract. Blend until smooth.
3. In a large bowl, combine cooked quinoa, coconut milk mixture, and fresh fruit.
4. Refrigerate for at least 30 minutes to allow flavors to meld.
5. Serve chilled and enjoy!
Cooking Time: 20-25 minutes (quinoa cooking time)
Tri Color Quinoa and Black Bean Tacos
A flavorful and nutritious twist on traditional tacos, this recipe combines the nutty taste of tri-color quinoa with the bold flavors of black beans and a hint of Mexican spice.
Ingredients:
– 1 cup tri-color quinoa
– 2 cups water or vegetable broth
– 1 can black beans, drained and rinsed
– 1 tablespoon olive oil
– 1 small onion, diced
– 1 clove garlic, minced
– 1 teaspoon cumin
– 1/2 teaspoon chili powder
– Salt and pepper to taste
– 4-6 corn tortillas
– Optional toppings: diced tomatoes, shredded cheese, sour cream, avocado, cilantro
Instructions:
1. Rinse quinoa and cook according to package instructions using water or broth. Set aside.
2. In a large skillet, heat olive oil over medium-high heat. Add onion and garlic; cook until softened (3-4 minutes).
3. Add black beans, cumin, chili powder, salt, and pepper to the skillet. Cook for an additional 2-3 minutes, stirring frequently.
4. Warm tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
5. Assemble tacos by spooning quinoa onto a tortilla, followed by black bean mixture, and topping with your choice of optional ingredients.
Cook Time: 25 minutes
Mediterranean Tri Color Quinoa Bowl with Feta and Olives
A vibrant and flavorful quinoa bowl that combines the colors of the Mediterranean – red, yellow, and green. This dish is perfect for a quick and healthy lunch or dinner.
Ingredients:
– 1 cup tri-color quinoa
– 2 cups water or vegetable broth
– 1/4 cup Kalamata olives, pitted
– 1/4 cup crumbled feta cheese
– 1/4 cup chopped fresh parsley
– 2 tablespoons extra-virgin olive oil
– Salt and pepper to taste
Instructions:
1. Rinse the quinoa and cook according to package instructions using 2 cups of water or broth.
2. In a large bowl, combine cooked quinoa, olives, feta cheese, and parsley.
3. Drizzle with olive oil and season with salt and pepper to taste.
Cooking Time: 20-25 minutes
Tri Color Quinoa Stir Fry with Sesame Ginger Sauce
A vibrant and flavorful stir-fry dish that combines the nutty taste of tri-color quinoa with the savory sweetness of sesame ginger sauce.
Ingredients:
– 1 cup tri-color quinoa, rinsed and drained
– 2 cups water or vegetable broth
– 2 tablespoons sesame oil
– 1 small onion, thinly sliced
– 2 cloves garlic, minced
– 1 cup mixed vegetables (bell peppers, carrots, broccoli)
– 2 teaspoons grated fresh ginger
– 2 tablespoons soy sauce
– 2 tablespoons honey
– Salt and pepper to taste
– Sesame seeds for garnish (optional)
Instructions:
1. Cook quinoa according to package instructions.
2. Heat sesame oil in a large skillet or wok over medium-high heat.
3. Add onion and garlic; cook until onion is translucent.
4. Add mixed vegetables; cook until tender.
5. In a small bowl, whisk together soy sauce, honey, and grated ginger.
6. Pour sauce into the skillet or wok; stir to combine.
7. Add cooked quinoa to the skillet or wok; toss to coat with sauce.
8. Season with salt and pepper to taste.
9. Garnish with sesame seeds if desired.
Cooking Time: 20-25 minutes
Tri Color Quinoa and Chickpea Buddha Bowl
Nourish your body and soul with this vibrant, plant-based bowl filled with the goodness of quinoa, chickpeas, and roasted vegetables.
Ingredients:
– 1 cup tri-color quinoa
– 2 cups water or vegetable broth
– 1 can chickpeas (14.5 oz), drained and rinsed
– 2 tablespoons olive oil
– 1 small red bell pepper, seeded and sliced
– 1 small yellow bell pepper, seeded and sliced
– 1 small orange bell pepper, seeded and sliced
– Salt and pepper to taste
– Optional: avocado slices, chopped fresh cilantro, or squeeze of lemon juice for garnish
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cook quinoa according to package instructions using water or broth.
3. Toss bell peppers with olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes or until tender.
4. In a large bowl, combine cooked quinoa, chickpeas, and roasted bell peppers.
5. Season with salt and pepper to taste.
6. Garnish with optional avocado slices, cilantro, or lemon juice, if desired.
Cooking Time: 35-40 minutes
Tri Color Quinoa Sushi Rolls with Avocado and Cucumber
Elevate your sushi game with this vibrant, nutritious, and delicious recipe that combines the flavors of quinoa, avocado, and cucumber. These colorful rolls are perfect for a quick lunch or dinner.
Ingredients:
– 1 cup tri-color quinoa
– 2 cups water
– 1 ripe avocado, sliced
– 1/2 cucumber, sliced
– 1 sheet nori seaweed
– Salt to taste
– Optional: soy sauce, sesame seeds, and chopped scallions for garnish
Instructions:
1. Rinse quinoa and cook according to package instructions with 2 cups of water.
2. Allow quinoa to cool completely.
3. Lay a sheet of nori seaweed flat on a cutting board.
4. Spread a thin layer of cooked quinoa onto the seaweed, leaving a small border at the top.
5. Arrange sliced avocado and cucumber in the middle of the quinoa.
6. Roll the sushi using your fingers or a bamboo sushi mat.
7. Slice into individual pieces and serve with soy sauce, sesame seeds, and chopped scallions if desired.
Cooking Time: 20 minutes (includes cooking quinoa)
Tri Color Quinoa Breakfast Porridge with Berries
Start your day off right with this nutritious and delicious breakfast porridge, packed with protein-rich quinoa, fiber-filled berries, and a hint of cinnamon. This recipe is perfect for a quick and easy morning meal that will keep you energized until lunchtime.
Ingredients:
– 1 cup tri-color quinoa
– 2 cups water or non-dairy milk
– 1 tablespoon honey
– 1/4 teaspoon ground cinnamon
– 1/2 cup mixed berries (blueberries, strawberries, raspberries)
– Pinch of salt
Instructions:
1. Rinse the quinoa and cook according to package instructions using 2 cups of water or non-dairy milk.
2. In a small bowl, mix together honey and cinnamon until well combined.
3. Once the quinoa is cooked, fluff it with a fork and stir in the honey-cinnamon mixture.
4. Add the mixed berries to the quinoa and toss gently to combine.
5. Season with a pinch of salt to taste.
Cooking Time: 20-25 minutes
Tri Color Quinoa and Sweet Potato Hash
A vibrant and nutritious breakfast or brunch option that combines the nutty flavor of tri-color quinoa with sweet and savory roasted sweet potatoes.
Ingredients:
– 1 cup tri-color quinoa, rinsed and drained
– 2 large sweet potatoes, peeled and cubed
– 1 tablespoon olive oil
– Salt and pepper, to taste
– Optional: chopped fresh herbs (such as parsley or cilantro) for garnish
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a medium saucepan, bring 2 cups water to a boil. Add quinoa, reduce heat to low, cover, and simmer for 15-20 minutes or until water is absorbed and quinoa is tender.
3. While quinoa cooks, toss sweet potatoes with olive oil, salt, and pepper on a baking sheet. Roast for 25-30 minutes or until tender and caramelized.
4. Fluff cooked quinoa with a fork and stir in roasted sweet potatoes.
5. Serve hot, garnished with chopped fresh herbs if desired.
Cooking Time: 40-50 minutes
Tri Color Quinoa Stuffed Zucchini Boats
A vibrant and nutritious twist on traditional stuffed zucchini, this recipe combines the earthy sweetness of tri-color quinoa with the brightness of fresh herbs. Perfect as a main course or as a vegetarian option for a dinner party.
Ingredients:
– 4 medium zucchinis
– 1 cup tri-color quinoa, cooked
– 2 tablespoons olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1/4 cup chopped fresh parsley
– 1/4 cup crumbled feta cheese (optional)
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the zucchinis in half lengthwise and scoop out the insides, leaving a shell.
3. In a bowl, combine cooked quinoa, olive oil, onion, garlic, parsley, and feta cheese (if using). Season with salt and pepper.
4. Stuff each zucchini boat with the quinoa mixture, dividing it evenly among the four boats.
5. Place the stuffed zucchinis on a baking sheet lined with parchment paper and bake for 25-30 minutes, or until tender.
Tri Color Quinoa and Kale Caesar Salad
Elevate your salad game with this vibrant and flavorful recipe that combines the nutritional benefits of quinoa and kale with the richness of a classic Caesar dressing.
Ingredients:
– 1 cup tri color quinoa
– 2 cups water or vegetable broth
– 2 cups curly kale, stems removed and chopped
– 1/2 cup homemade or store-bought Caesar dressing
– 1/4 cup shaved Parmesan cheese
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Cook quinoa according to package instructions using 2 cups of water or broth. Let cool.
2. In a large bowl, massage kale leaves with 1 tablespoon of olive oil until slightly softened.
3. Add cooled quinoa, Caesar dressing, and Parmesan cheese to the bowl. Toss until well combined.
4. Season with salt and pepper to taste.
5. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: 20-25 minutes (quinoa cooking time)
Tri Color Quinoa and Lentil Soup
This hearty soup combines the nutty flavor of tri-color quinoa with the comforting warmth of red lentils, making it a perfect meal for any occasion.
Ingredients:
– 1 cup tri-color quinoa, rinsed and drained
– 2 cups water or vegetable broth
– 1 cup red lentils, rinsed and drained
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 carrot, chopped
– 1 celery stalk, chopped
– 1 can diced tomatoes
– 1 teaspoon dried thyme
– Salt and pepper, to taste
– Optional: fresh parsley or cilantro for garnish
Instructions:
1. In a large pot, bring the quinoa and water or broth to a boil. Reduce heat, cover, and simmer for 15-20 minutes or until quinoa is tender.
2. In a separate pan, sauté the onion, garlic, carrot, and celery in a little oil until softened.
3. Add the cooked lentils, diced tomatoes, thyme, salt, and pepper to the pot. Stir to combine.
4. Combine the cooked quinoa and lentil mixture. Simmer for an additional 10-15 minutes or until heated through.
5. Serve hot, garnished with fresh parsley or cilantro if desired.
Cooking Time: 35-40 minutes
Tri Color Quinoa Energy Bites with Almond Butter
A nutritious and delicious snack packed with the power of tri-color quinoa, creamy almond butter, and a hint of sweetness. Perfect for a quick energy boost on-the-go!
Ingredients:
– 1 cup tri-color quinoa
– 2 tablespoons almond butter
– 1/4 cup rolled oats
– 1/4 cup dried cranberries
– 1/4 cup chopped dark chocolate chips (at least 70% cocoa)
– Pinch of salt
– Optional: 1 tablespoon honey or maple syrup
Instructions:
1. In a medium bowl, mix together quinoa and almond butter until well combined.
2. Add oats, cranberries, and chocolate chips; stir until a dough forms.
3. If desired, add honey or maple syrup to bind the mixture.
4. Use your hands or a small cookie scoop to shape into bite-sized balls (about 1 inch in diameter).
5. Place on a parchment-lined baking sheet and refrigerate for at least 30 minutes to set.
Cooking Time: None! These no-bake energy bites are ready in just a few minutes of mixing and shaping.
Yield: Approximately 12-15 energy bites
Tri Color Quinoa and Grilled Chicken Wrap
Experience the flavors of a vibrant Mediterranean-inspired wrap, packed with nutritious quinoa, juicy grilled chicken, and crunchy veggies.
Ingredients:
– 1 cup tri-color quinoa (red, white, and black)
– 2 boneless, skinless chicken breasts
– 2 tbsp olive oil
– 1 tsp lemon zest
– Salt and pepper to taste
– 1 large flour tortilla
– 1/4 cup crumbled feta cheese
– 1/4 cup chopped fresh parsley
– 1/2 cup mixed bell peppers (red, yellow, green)
– 1 tablespoon hummus
Instructions:
1. Preheat grill to medium-high heat.
2. Season chicken with salt and pepper. Grill for 5-6 minutes per side or until cooked through.
3. Cook quinoa according to package instructions. Fluff with fork.
4. In a pan, heat olive oil over medium heat. Add lemon zest and cook for 1 minute.
5. Assemble wrap: spread hummus on tortilla, layer with grilled chicken, quinoa, bell peppers, feta cheese, and parsley.
Cooking Time: Approximately 20-25 minutes
Tri Color Quinoa and Mango Salsa
A vibrant and flavorful dish that combines the nutritional benefits of quinoa with the sweetness of mango, this recipe is perfect for a quick lunch or dinner.
Ingredients:
– 1 cup tri color quinoa
– 2 cups water or vegetable broth
– 1 ripe mango, diced
– 1/2 red onion, finely chopped
– 1 jalapeño pepper, seeded and finely chopped
– 1 tablespoon lime juice
– Salt to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Rinse the quinoa in a fine mesh strainer and drain well.
2. In a medium saucepan, bring the quinoa and water or broth to a boil. Reduce heat to low, cover, and simmer for 15-20 minutes or until the quinoa is tender and fluffy.
3. While the quinoa cooks, combine the mango, red onion, jalapeño pepper, and lime juice in a bowl. Stir gently to combine.
4. Once the quinoa is cooked, fluff it with a fork and stir in the mango salsa. Season with salt to taste.
5. Serve warm or at room temperature, garnished with fresh cilantro leaves if desired.
Cooking Time: 20-25 minutes
Tri Color Quinoa and Mushroom Risotto
Elevate your risotto game with this vibrant tri-color quinoa and earthy mushroom combination.
Ingredients:
– 1 cup tri color quinoa (red, yellow, and white)
– 2 cups vegetable broth, warmed
– 1 tablespoon olive oil
– 1 small onion, finely chopped
– 2 cups mixed mushrooms (such as cremini, shiitake, and oyster), sliced
– 2 cloves garlic, minced
– 1/4 cup white wine (optional)
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Rinse quinoa and cook according to package instructions.
2. In a large skillet, heat oil over medium-high. Add onion and cook until translucent, about 3-4 minutes.
3. Add mushrooms and garlic; cook until mushrooms release their liquid and start to brown, about 5-6 minutes.
4. If using wine, add it to the skillet and cook until almost completely reduced.
5. Stir in cooked quinoa, broth, salt, and pepper. Bring mixture to a simmer and cook for 2-3 minutes or until liquid is absorbed.
6. Serve hot, garnished with parsley if desired.
Cooking Time: 25-30 minutes
Tri Color Quinoa and Spinach Stuffed Portobello Mushrooms
A flavorful and nutritious vegetarian dish that combines the earthy taste of portobello mushrooms with the nutty flavor of tri color quinoa, wilted spinach, and a hint of garlic.
Ingredients:
– 4 large portobello mushrooms
– 1 cup tri color quinoa, rinsed and drained
– 2 cups water or vegetable broth
– 1 tablespoon olive oil
– 1 small onion, finely chopped
– 3 cloves garlic, minced
– 1 cup fresh spinach leaves
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Preheat oven to 375°F.
2. In a medium saucepan, bring quinoa and water or broth to a boil. Reduce heat, cover, and simmer for 15-20 minutes or until quinoa is tender.
3. Meanwhile, heat olive oil in a large skillet over medium-high heat. Add chopped onion and cook until translucent, about 5 minutes.
4. Add garlic and cook for an additional minute.
5. Add spinach leaves to the skillet and cook until wilted, about 2-3 minutes. Season with salt and pepper to taste.
6. Stuff each mushroom cap with cooked quinoa, spinach mixture, and a sprinkle of Parmesan cheese (if using).
7. Place stuffed mushrooms on a baking sheet lined with parchment paper and bake for 20-25 minutes or until mushrooms are tender.
Cooking Time: 40-50 minutes
Tri Color Quinoa and Pomegranate Pilaf
A vibrant and nutritious pilaf dish that combines the nutty flavor of tri-color quinoa with the sweetness of pomegranate seeds.
Ingredients:
– 1 cup tri-color quinoa, rinsed and drained
– 2 cups water or vegetable broth
– 1 tablespoon olive oil
– 1 small onion, finely chopped
– 1 cup mixed vegetables (such as bell peppers, carrots, and snap peas)
– 1/4 cup pomegranate seeds
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Rinse the quinoa and drain well.
2. In a medium saucepan, heat the olive oil over medium-high heat.
3. Add the chopped onion and cook until translucent, about 3-4 minutes.
4. Add the mixed vegetables and cook until tender, about 5 minutes.
5. Add the quinoa and water or broth to the saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 15-20 minutes or until the quinoa is cooked and fluffy.
6. Fluff the quinoa with a fork and stir in pomegranate seeds. Season with salt and pepper to taste.
7. Garnish with chopped parsley if desired.
Cooking Time: 25-30 minutes
Summary
Discover 20 mouthwatering recipes that showcase the versatility and nutritional benefits of tri-color quinoa. From savory salads to sweet breakfast porridges, these dishes are sure to please even the pickiest eaters. Try making Tri Color Quinoa Salad with Lemon Tahini Dressing or Garlic Butter Tri Color Quinoa with Roasted Vegetables. Alternatively, indulge in Creamy Coconut Tri Color Quinoa Pudding or Spicy Tri Color Quinoa Stuffed Bell Peppers. With such a wide range of options, you’re sure to find something that suits your taste and dietary needs.