This dish combines quinoa and oats for a flavorful, high protein, high fiber meal or snack. Easy to make and great as leftovers, it will save you time and energy when you don’t feel like cooking. Best of all, it can be served sweet or savory at any time of the day, making it a go-to for expectant moms or anyone looking for a fun and easy meal!
- 1/2 cup dry quinoa
- 1 teaspoon olive oil or butter
- 1 cup of steel cut oats
- 4 cups water
- 1/2 cup milk or nondairy milk substitute
- Rinse quinoa in a strainer and set it aside.
- Heat the oil or butter in a saucepan over medium heat.
- Add the steel cut oats to the saucepan and stir gently for 1-2 minutes; you will get a toasty smell when it is ready.
- Add quinoa and water to the saucepan of oats, and bring it to a boil. (Tip: heat the 4 cups of water ahead of time for a quicker boil).
- Turn down to a low heat and simmer for about 20 minutes.
- Add milk or nondairy milk substitute and turn off the heat. Keep warm until ready to serve
For a sweet flavor, serve with berries, nuts, seeds, or maple syrup.
For a savory flavor, mix in avocado slices, nuts, or leafy greens like spinach or kale.
Serving Size: 1 cup
Yield: 6 servings
The following nutrition information was calculated using butter and 1/2 cup lowfat milk
Nutritional Information for 1 cup
Calories 173.0 cal
Protein 7.0 g
Total Fat 3.7 g
Total Carbohydrates 28.1 g
Saturated Fat 0.6 g
Dietary Fiber 6.3 g
Cholesterol 2.7 mg
Sodium 9.7 mg
For delicious recipes, nutrition tips, and to find cooking and nutrition classes, go to the Kendall Reagan Nutrition Center website. More great info also available at the College of Health and Human Sciences Pinterest board.