7 light quinoa recipes for hot days

Quinoa, a grain rich in calcium, zinc, vitamins, fiber and proteins essential for the health of the body, is perfect for a balanced diet, especially in the summer. Light, it goes well with refreshing recipes and also helps prevent and treat obesity, cardiovascular diseases and high blood pressure.

So, check out 7 tasty and nutritious quinoa recipes to add to your menu this summer!

• 1 cup of quinoa
• 1 l of water
• 200 g cooked and shredded salmon fillet
• 8 cherry tomatoes, halved
• 5 g chopped chives
• 1 Japanese cucumber, diced
• Juice of 1 lemon
• Olive oil, salt and ground black pepper to taste

Place the salmon in a bowl and season with salt and black pepper. Set aside. Place the quinoa in a pan, cover with water and cook over medium heat until the grains are soft. Turn off the heat, drain the water and let it cool. Heat the olive oil in a pan and fry the salmon until golden brown. Then transfer the quinoa to a bowl, add the cherry tomatoes, chives and cucumber and mix well. Add the salmon and season with salt, lemon juice and black pepper. Serve immediately.

Quinoa Pancake with Banana Ingredients

• 1 cup of cooked quinoa
• 1 ripe banana, mashed
• 2 eggs
• 1/2 cup of plant-based milk
• 1 teaspoon vanilla essence
• 1 teaspoon ground cinnamon
• 1 tablespoon honey
• 1 teaspoon baking powder
• Coconut oil for greasing

Preparation method

In a bowl, mix the quinoa, banana, eggs, milk, vanilla essence, cinnamon and honey. Stir well until you get a smooth dough. Add the yeast and mix gently. Over medium heat, heat a frying pan greased with coconut oil and pour small portions of the dough, browning both sides. Serve immediately.

Quinoa Salad with Cucumber and Mint Ingredients

• 1 cup of quinoa
• 2 cups of vegetable broth
• 1 Japanese cucumber , chopped
• 1 tablespoon chopped chives
• 2 tomatoes, seeded and chopped
• 2 tablespoons chopped parsley
• 1 dessert spoon of chopped mint
• Salt, ground black pepper, olive oil and lemon juice to taste

Preparation method

In a saucepan, place the quinoa and vegetable broth and cook over medium heat until the grains are soft. Turn off the heat, drain the water and set aside. In a bowl, place the remaining ingredients (cucumber, chives, tomatoes, parsley, mint, black pepper, olive oil and lemon juice) and mix well. Add the quinoa and stir to combine. Refrigerate to chill and serve immediately.

Stuffed zucchini with quinoa Ingredients

• 2 Italian zucchinis
• 1/3 cup quinoa
• 2/3 cup of hot water
• 1 onion, peeled and chopped
• 2 cloves of garlic, peeled and chopped
• 1 tablespoon curry powder
• 1/2 cup of peeled and grated carrots
• 1/2 cup of fresh peas
• Olive oil, salt, oregano, olive oil, ground black pepper and chopped chives to taste

Preparation method

Wash the zucchini under running water, dry it and, using a knife, cut off the ends and then cut it in half vertically. Using a spoon, remove the pulp and place the vegetable on a baking sheet greased with olive oil. Season with salt, oregano, black pepper and olive oil and bake in a preheated oven at 210 °C for 20 minutes. Turn off the oven and set aside.

Place the quinoa in a pan, cover with water and cook over medium heat until the grains are soft. Turn off the heat and drain the water. In a pan, add the olive oil and heat over medium heat. Add the onion and garlic and brown. Add the curry and sauté for 1 minute. Then, add the quinoa, carrots, peas, salt and parsley and mix well. Turn off the heat and, using a spoon, stuff the zucchini with the mixture. Serve immediately.

• 1 1/2 cup quinoa
• 1 cup of coconut oil
• 1/2 cup of honey
• 2 eggs
• 1 teaspoon vanilla essence
• 2 cups of whole wheat flour
• 1 teaspoon salt
• 1 teaspoon baking soda
• 1 cup of chocolate powder
• 300 g chocolate drops 70% cocoa
• Coconut oil for greasing

In a bowl, place the coconut oil and honey and mix well. Add the eggs and vanilla essence and stir to combine. Add the whole wheat flour, cocoa powder, quinoa, baking soda and salt. Mix until you get a smooth consistency. Then, with the help of a spoon, take a little dough, shape it into a ball, flatten it with your hands and place it on a baking sheet greased with coconut oil.

Repeat the process with all the dough and bake in a preheated oven at medium temperature until the bottom of the cookies is golden brown. Place the chocolate chips in a container and melt in the microwave for 30 seconds. Then, dip the bottom of the cookies in the melted chocolate. Place them on a baking sheet greased with coconut oil to dry. Serve immediately.

Quinoa Sweet Ingredients

• 3 tablespoons of quinoa
• 1 cup of water
• 1 tablespoon xylitol
• 1 tablespoon raisins
• 1 tablespoon chopped dried plums
• 2 chopped strawberries
• 200 ml of natural yogurt

Preparation method

Place the quinoa in a saucepan, cover with water and cook over medium heat until the grains are soft. Then, drain the water, add the xylitol, raisins and prunes and stir well. Wait for it to cool, add the strawberries and yogurt and mix to combine. Refrigerate to chill and serve immediately.

Lettuce wrap with quinoa and shredded chicken Ingredients

• 1 cup of cooked quinoa
• 200 g cooked and shredded chicken
• 1/2 grated carrot
• 1/2 cup of natural yogurt
• Juice of 1/2 lemon
• Salt and ground black pepper to taste
• Large iceberg lettuce leaves for rolling

Preparation method

Mix the quinoa, chicken, carrots, yogurt, salt and black pepper in a bowl. Place small portions of the mixture in the center of each iceberg lettuce leaf and roll up like a wrap . Serve immediately.