Quinoa (pronounced keen-wah), a whole grain, is subtly sweet and nutty and has the highest nutrition profile of all grains. Contains up to 20% protein, is high in B vitamins, iron, zinc, potassium, calcium and vitamin E. Quinoa is native to Peru and Bolivia and was first cultivated in South America 8000 years ago. It is the lightest of grains.



  • 1 cup Quinoa
  • 2 1/2 cps. water or liquid vegetable bouillon or a combination of both
  • 1 leek, thinly sliced, or 1/2 cp. diced onion
  • 1 cp. corn (cut from cob or frozen)
  • 1 cp. winter squash (butternut, acorn, etc.) cut in small cubes
  • 1 can black beans, rinsed
  • 1 tsp. thyme
  • 1 tsp. sage
  • small pinch unrefined sea salt
  • 1-2 tsp. Extra Virgin Olive Oil
  • 2 TB. minced parsley



  • Heat oil in heavy pot and add leeks or onions, salt, thyme and sage. Sauté until onions translucent. Add corn and squash, sautéing a few minutes more.
  • Add quinoa and liquid, stirring to mix the ingredients.
  • Bring to a boil, turn heat to low, cover and simmer 20-25 minutes adding beans last 10 minutes.
  • Turn off heat, stir in parsley.
  • Let the quinoa sit, covered, after cooking to give the grain a chance to swell. Fluffing the grain also increases the volume.


I like these products

Eden Black Beans because they are cooked with kombu which makes them easier to digest and they are in BPA-free cans.

Imagine No Chicken Broth – very tasty and vegan

Bob’s Red Mill Organic Tri-Color Quinoa



  • Make a pot to last for several meals – 2 cps liquid to 1 cp grain – toss with steamed veggies and a can of precooked, rinsed beans; sprinkle with your favorite condiment, or salad dressing. and eat as a cool salad or warm entree.
  • Cook quinoa as a breakfast cereal with 3 cps liquid (coconut, oat, soy or rice milk, apple juice, water—any combination). Add roasted seeds or nuts, raisins or other dried fruit; apples, pears, peaches along with cinnamon and ground ginger.
  • Use sweet potato or pumpkin instead of squash.
  • Try my Quinoa Protein Salad