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Quinoa Stir Fry with Spinach and Walnuts

by Stacey Antine, MS RD and HealthBarn USA

Servings: 5 (1 Cup Per Serving)
Nutrition Facts
Serving Size 1 Cup
    
Amount per serving
Calories 340
% Daily Value*
Total Fat 19g 
 Saturated Fat 3g 
 Trans Fat 0g 
Cholesterol 10mg 
Sodium 270mg 
Total Carbohydrate 30g 
 Dietary Fiber 12g 
 Sugars 3g 
Protein 13g 
 
Vitamin A30%
Vitamin C15%
Calcium20%
Iron20%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Our favorite whole grain is quinoa because it smells so good when it's cooking. It's a complete protein (contains lysine, an amino acid missing in most grains), and is a good source of riboflavin, vitamin E, iron, magnesium, potassium, zinc, copper and fiber (which we all don't get enough of!). Quinoa is so fun and versatile to cook with as you creatively mix and match seasonal vegetables and taste preferences with this nutrient-packed base that the whole family will enjoy. Move over rice, we're all about quinoa — try it, you'll love it! Serve this yummy recipe warm or cold.

Ingredients

1 cup quinoa
2 tablespoons extra virgin olive oil
1 garlic clove, minced
2 cups water (or use low sodium vegetable or chicken broth)
6 ounces fresh baby spinach
1 cup grape tomatoes
½ cup walnut pieces, raw
½ cup Parmigiano-Reggiano cheese, freshly grated
Torn fresh basil leaves (optional garnish)

Directions

  1. Place quinoa in a small bowl, add water to cover, and swish to rinse. Pour into a fine mesh strainer and drain well (it's important to rinse quinoa).
  2. Heat oil in medium skillet. Add quinoa. Toast, stirring, over medium heat until golden, about 10 minutes. Add garlic and cook, constantly stirring for 1 minute. Add water and heat to a boil. Cover over medium heat and let cook until water is absorbed, about 15 minutes.
  3. When quinoa is cooked, add spinach and tomatoes directly to skillet. Stir-fry over medium heat until spinach is almost wilted and tomatoes are warmed, about 1 minute. Stir in walnuts and cheese. Garnish with basil leaves. Serve warm.
Rate this article:  Average 4.5 out of 5

About the author:

Stacey Antine MS RD

Stacey Antine, MS RD

Founder of HealthBarn USA, a leader in healthy-lifestyle educational programs for kids and families. For more information go to www.healthbarnusa.com

Topics


Themes


Themes

  • Cook healthy

    Involve your child in the cutting, mixing and preparation of all meals. Even a snack can be healthy.

  • Eat right

    Sit down together as a family to enjoy a wonderful meal and the opportunity to share the day's experiences with one another.

  • Shop smart

    To encourage a healthy lifestyle, get your children involved in selecting the food that will appear at the breakfast, lunch or dinner table.


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