|Nutritional Guidelines (per serving)|
|Amount per serving|
|% Daily Value*|
|Total Fat 22g||28%|
|Saturated Fat 4g||21%|
|Total Carbohydrate 97g||35%|
|Dietary Fiber 9g||34%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
Breakfast cereal and oatmeal can be great breakfast choices, but you probably get tired of cereal if you eat it every day for breakfast. That's where breakfast quinoa comes in! Using soy milk or another non-dairy milk to boil quinoa, instead of water, transforms this uber popular grain from a lunch and dinner staple into a warm and hearty breakfast vegans will love. Not to mention it's also gluten free.
This breakfast quinoa recipe combines chocolate and peanut butter for a flavor combination from heaven. Even with a bit of cocoa and sweetener, this breakfast "cereal" is still much more nutritious than the sugar-packed, processed and refined cardboard-box brands in the supermarket. And with 8.1 grams of protein per serving compared to oatmeal's 10.6 grams, it's a good high-protein breakfast choice for vegans needing a nutritious breakfast to start the day.
Try this breakfast quinoa with chocolate and peanut butter recipe the next time you're looking for a sweet way to mix up your breakfast routine.
- 1/2 cup quinoa
- 1 1/2 cups soy milk or other non-dairy milk
- 2 tablespoons peanut butter
- 1 1/2 tablespoons cocoa
- 1 1/2 tablespoons maple syrup or brown rice syrup (optional)
Combine the quinoa and soy milk over medium-low heat. Cover and cook for 15 minutes or until quinoa is done, stirring frequently.
While the quinoa is still hot, stir in peanut butter, cocoa, and sweetener.
Makes one generous serving.
Like quinoa? Here are a few more healthy and high-protein quinoa recipes to try:
Quinoa has become the "it" grain for good reason. Considered a supergrain by health experts, quinoa is one of the best sources of protein available. It's a complete protein, meaning it contains all nine essential amino acids. It also contains more fiber than other grains, which can help you stay full longer and may protect you from heart disease, too.
Plus, quinoa contains vitamins and minerals crucial to good health, such as lysine, magnesium, vitamin B2 and manganese. These nutrients combined can contribute to energy production, blood sugar control, bodily tissue growth and repair and protection against free radicals, among other health benefits. With all that in a breakfast bowl, who wouldn't want to start their day with breakfast quinoa?
Recipe originally appeared in The Everything Vegan Cookbook by Jolinda Hackett.
SELF Nutrition Data. (n.d.). Quinoa, cooked Nutrition Facts & Calories. Retrieved November 23, 2016, from http://nutritiondata.self.com/facts/cereal-grains-and-pasta/10352/2
SELF Nutrition Data. (n.d.). Cereals, oats, regular and quick and instant, not fortified, dry [oatmeal, old-fashioned oats, rolled oats] Nutrition Facts & Calories. Retrieved November 23, 2016, from http://nutritiondata.self.com/facts/breakfast-cereals/1597/2
Wilcox, J. (2012, May 31). 7 Benefits of Quinoa: The Supergrain of the Future. Retrieved November 23, 2016, from http://www.mindbodygreen.com/0-4994/7-Benefits-of-Quinoa-The-Supergrain-of-the-Future.html