One-Pot Mediterranean Quinoa Recipe - Simply Quinoa (2024)

FAQs

Is quinoa used in a Mediterranean diet? ›

A Mediterranean eating pattern is plant-centric, and each meal is based on plant foods, which include veggies, fruits, minimally processed whole grains (such as quinoa, brown rice, old fashioned oats and bulgur), pulses (the umbrella term for beans and legumes), nuts and seeds.

Raw quinoa is hard, similar to dry rice, small, round, and comes in a variety of colors. Common varieties of quinoa include red, white, and black. When cooked, red quinoa is usually chewy, black quinoa is slightly crunchy, and white quinoa is fluffy.

Key ingredients of Mediterranean cuisine include olive oil, fresh fruits and vegetables, protein-rich legumes, fish and whole grains with moderate amounts of wine and red meat.

With its mild nutty flavor, this edible seed packs a powerful nutrition punch, containing anywhere from 17-27 grams of fiber and 8 grams of protein per cup cooked. Quinoa is also considered to be a whole grain, gluten free and contains anti-inflammatory properties.

Quinoa is rich in both fiber and protein, contains a much higher amount of other nutrients, and has a similar fluffy texture to the rice. A cup of quinoa contains twice more protein and about 5 g more fiber than white rice. Quinoa contains fewer calories and carbohydrates than white rice.

Quinoa has a glycemic index of around 53, so it won't cause a dramatic spike in blood sugar. It also has a high fiber content which can be particularly beneficial for people with diabetes. Quinoa (pronounced KEEN-wah) has recently become popular in the United States as a nutritional powerhouse.

You can eat one-two cups of cooked quinoa in a day. You should avoid eating it if you experience stomachache, itchiness or vomiting after consuming it. A study by Harvard Public School of Health has reported that eating a bowl of quinoa daily is healthy and without any side effects.

When you're making Mediterranean-friendly choices, minimally processed is best — and in the case of grains, that means choosing whole-grain foods like oats, quinoa, barley and brown or wild rice.

The Mediterranean diet is high in plant-based foods such as vegetables, fruits, whole grains, beans, nuts, seeds, and olive oil. Foods not allowed include processed red meats, heavily processed foods, refined grains, alcohol, butter, and refined/processed/hydrogenated oils.

Having different types of rice can be confusing as to whether all are allowed on the Mediterranean diet. Worry not because you can consume any type of rice, while on the diet, be it white, brown, or basmati rice. Still, whole grain rice is preferable, as it contains more fiber and various micronutritious.