Cooked quinoa warmed in milk and eaten like porridge, with blueberries, walnuts and maple syrup.
Quinoa is measured cooked; 150 g cooked is about 50 g dry, simmered in twice its volume of water for 15 minutes.
- Ready in8 minutes
- Prep2 min
- Cook6 min
- Serves1
Ingredients
- 150 g quinoa (cooked weight)
- 100 ml skimmed milk
- 80 g blueberries
- 15 g walnuts
- 10 g maple syrup
Method
- Put the cooked quinoa and the milk in a small pan over medium heat and warm through, stirring, for four to five minutes until creamy.
- Spoon into a bowl.
- Top with the blueberries and the chopped walnuts and drizzle with maple syrup.
What this plate gives you
Quinoa is the grain here because it carries more protein than rice or oats, about 6 g in 150 g cooked, and it is gluten-free; the milk and walnuts take the bowl to 13 g. At 385 calories it is under a fifth of a 2,000-calorie day, the lightest of the grain breakfasts. The quinoa is measured cooked, so this is a bowl for the morning after quinoa was on the dinner plate: 150 g cooked is about 55 g dry.
Swaps
- Soy milk for the skimmed milk: about the same protein, dairy-free.
- A spoon of Greek yoghurt on top: about 5 g more protein.
- Honey for the maple syrup: the same calories.
Keeping it
Cooked quinoa keeps three to four days in the fridge. Warm it in the milk when you eat and add the fruit and nuts then.
