4 Healthy Quinoa Recipes for Kids
Quinoa is a seed that is renowned for its nutritional qualities and its flavor, which makes it ideal for children. Among its qualities, this food source is free of gluten and is rich in iron and proteins. Its flavor is very similar to oats, making it possible to introduce this valued nutritional item in your children’s diet with the help of some quinoa recipes.
The benefits of quinoa
Every 100 grams of this healthy seed provides:
- 16 grams of protein
- 15 grams of insoluble fiber
- 200 calories
- 39 grams of carbohydrates
- 4 grams of fat
- Minerals (magnesium, zinc, iron, potassium, calcium, phosphorus).
- Vitamins (B-complex, Vitamin E)
- Fatty acids Omega 3 and 6
Before preparing quinoa you should rinse it various times to remove all the impurities and to help lessen its slightly bitter taste. Quinoa’s texture, together with its size and shape, is appealing to the majority of children. It’s usually fairly easy to get children to consume it if you introduce it in small portions gradually.
Do you want to learn how to prepare some dishes with quinoa? We’re going to give you some ideas. These following dishes are both appealing and nutritious for children.
4 quinoa recipes for children
1. Meatballs with quinoa
Ingredients
- 150 grams of quinoa, cooked and drained
- 300 grams of ground beef
- 2 chopped shallots
- 100 grams of grated cheese
- half a tablespoon of sweet paprika
- half a tablespoon of cumin
- 3 tablespoons of fresh chopped parsley
- 1 egg
- 1 tablespoon of olive oil
- salt and pepper
Preparation
In a large bowl, mix all the ingredients (we recommend that you previously cook and drain the quinoa).
Shape the meatball mixture into balls. Cover and chill the meatballs in the refrigerator for approximately 2 hours. Cool them gently in a frying pan. Serve with some raw vegetables and sauce.
2. Chicken and quinoa curry
Ingredients
- 200 grams of quinoa
- 2 carrots
- 2 onions
- 4 chicken filets
- 2 zucchini
- candied lemon
- half a tablespoon of curry
- salt and pepper
Preparation
The first step is to soak the quinoa in cold water to eliminate the potentially bitter taste. Then peel and cut the carrots and onions. Then cut the chicken filets and add a bit of salt, pepper, and curry.
If you have a steamer with various levels, put the quinoa on the lowest level, then the vegetables in the middle, and finally the chicken on top. Otherwise, cook each part of the recipe separate for 20 minutes.
Finally, arrange the quinoa, vegetables, and chicken and serve. Finish by decorating the dish with a little parsley.
3. Mexican quinoa salad
Ingredients
- half a cup of quinoa
- 1 cup of water
- 1 can of red beans, rinsed and drained
- half a cup of corn
- 10 cherry tomatoes cut in half
- half a green pepper cut into cubes
- 1 avocado cut into cubes
- a few drops of lime juice
- a teaspoon of oil
- salt and pepper
Preparation
Soak the quinoa in cold water.
Bring water to a boil in a pot and add the quinoa and salt and pepper. Cook on low for approximately 15 to 16 minutes, until the liquid is absorbed completely. Remove from heat and allow it to cool.
In a salad bowl, add the beans, corn, cherry tomatoes, green pepper, the quinoa, and the red onion. Add a little oil and a few drops of lemon juice and mix.
Afterward, add the chopped avocado and stir gently. Depending on your child’s preferences, you can add a sauce they like.
4. Quinoa recipes: Squash with quinoa au gratin
Ingredients
- 250 grams of peeled squash
- 40 grams of quinoa
- 200 ml of milk (about a cup)
- 1 egg
- a bit of grated cheese
- butter for the slices
Preparation
Preheat the oven to 210 °C (410 °F).
Wash, peel, and cut the squash into small cubes. You should then steam it for 10-15 minutes to cook the squash. Cook it until they are tender.
In a small pot heat the milk until it boils. Then add the quinoa, reduce the heat, and cook for 12 to 15 minutes, stirring occasionally.
In a bowl mash the pieces of squash and mix. Beat the egg and add it to the mixture, and then mix the ingredients together well. Grease the molds with butter and fill them with the mixture. Sprinkle them with grated cheese and bake for 20 minutes.
Lastly, let the cheese melt and serve it will a small piece of white fish or chicken to complete the meal.
As we’ve explained, quinoa is a highly nutritious food that carries many benefits, so its presence in a child’s diet is highly recommended.
As you can see from the recipes above, it’s very easy to introduce quinoa using some simple dishes. You only need to use a bit of creativity. What are you waiting for? Give it a try!
All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.
- DeLoughery TG., Iron deficiency anemia. Med Clin North Am, 2017. 101 (2): 319-332.
- Nelson KM., Dahlin JL., Bisson J., Graham J., et al., The essential medicinal chemistry of curcumin. J Med Chem, 2017. 60 (5): 1620-1637.
