RECIPE > Quinoa Coconut Vegetable Main Dish

Quinoa-this and quinoa-that … all we hear about today is people cooking, eating, baking and preparing quinoa.  I must admit that I was one of those skeptics.  I didn’t know what quinoa was or how it tasted or even why there was so much fuss about it.  Never grew up eating it and I can’t imagine that my parents would know what it is to this day.  But there it is … quinoa is prevalent in grocery stores, restaurants and your friends’ place.

Before we get to the recipe for Quinoa Coconut Vegetable main dish, we wanted to talk about quinoa itself, because it is fascinating.


Quick Facts about Quinoa


Firstly, quinoa is gluten-free, grain-free, nut-free, vegan, vegetarian and paleo sensitive.  That’s a mouthful!  In other words, there isn’t a better superfood than quinoa when it comes to specialized diets.

Secondly, 1 single serving of quinoa (usually 1/4 cup of quinoa before cooked) will give you almost 50% of your daily magnesium requirements for your body!

Thirdly, as most people are sensitive to the breakdown of the nutrition, quinoa nutritional value is amazing.  Approximately 70% of quinoa nutrition through its calorie ratio is carbs, only 14% fat (good fat, that is) and about 16 per cent is pure protein (much more than rice). Yum.

Fourthly, quinoa is native to South America and there are many varieties.

Lastly, most quinoa recipes are quick and dirty.  These fast quinoa recipes make your life that much easier … especially in today’s fast pace world.  If you are a single mom or a professional couple … or a growing family or retiree, cooking quinoa literally takes 15 minutes or less.  So yes, most quinoa recipes are quick and will take you less time than waiting in line at a drive-through burger joint.


Quinoa Coconut Vegetable Recipe


If you are looking for a quick quinoa recipe to follow easily, here is our new Quinoa Coconut Vegetable recipe that won’t disappoint!

Servings: 1 as a main dish (or 2 if served as an appetizer or side)

Preparation Time: 5 minutes

Cooking Time: 15 minutes


Here are the ingredients for the Quinoa Coconut Vegetable dish:

1/2 cup Quinoa (preferably organic)

1 cup Coconut Water (with pulp)

1/4 cup Coconut Meat (use fresh, young coconut – optional)

1 Carrot (organic, medium sized)

2 bunches of Kale (organic leafy or dinosaur Kale)

1 handful of Spinach (organic)

10 Beans (combination of organic yellow and green beans)

1 Lime (organic)

1 tsp Cumin Seeds

1 tsp Chilli Flakes


Here are the cooking directions for the Quinoa Coconut Vegetable recipe:

Step 1: Rinse the quinoa in a fine sieve until the water runs clear, drain and transfer to a medium pot.

Step 2: Add the coconut water into the pot and bring to a boil.

Step 3: Cover, reduce heat to medium or medium low and simmer until most of the water is absorbed. This should take about 10 minutes.


Step 4: Add the carrot, kale, spinach, beans and young coconut meat (optional).  Cover and keep heat on medium or medium low for another 3 – 5 minutes.


Step 5: Set aside off the heat for 3 minutes; uncover and fluff with a fork.

Step 6: Transfer to a serving bowl.  Add cumin and chilli flakes.


Step 7: Squeeze at least 1/2 lime into the dish.

Step 8: Garnish with a slice of lime and ENJOY!



Nutritional Information for the Quinoa Coconut Vegetable dish:

Per Serving: 90 calories (10 from fat), 1.5 g total fat, 0 g saturated fat, 0 mg cholesterol, 150 mg sodium, 140 g carbohydrate (1.5 g dietary fiber, 0 g sugar), 5 g protein

Quinoa Nutrition Facts

NUTRITION INFORMATION Amounts per 1 cup (185g) Calorie Information Amounts Per Selected Serving Calories = 222 From Carbohydrate = 157 From Fat = 32.0 From Protein = 32.6 Carbohydrates Amounts Per Selected Serving Total Carbohydrate = 39.4 g Dietary Fiber = 5.2 g Starch = 32.6 g Sugar = 0 Fats & Fatty Acids Amounts Per Selected Serving Total Fat = 3.6 g Protein & Amino Acids Amounts Per Selected Serving Protein = 8.1 g Vitamins Amounts Per Selected Serving Vitamin A = 9.3 IU Vitamin C = 0.0 mg Vitamin D = 0.0 mg Vitamin E (Alpha Tocopherol) = 1.2 mg Vitamin K = 0.0 mg Thiamin = 0.2 mg Riboflavin = 0.2 mg Niacin = 0.8 mg Vitamin B6 = 0.2 mg Folate = 77.7 mcg Vitamin B12 = 0.0 mcg Minerals Amounts Per Selected Serving Calcium = 31.5 mg Iron = 2.8 mg Magnesium = 118 mg Phosphorus = 281 mg Potassium = 318 mg Sodium = 13.0 mg Zinc = 2.0 mg Copper = 0.4 mg Manganese = 1.2 mg Selenium = 5.2 mcg Quinoa nutrition facts provided by