Asian Quinoa Salad Recipe (2024)

FAQs

Can I use rice instead of quinoa? ›

There are more than a dozen types of rice on any grocery store shelf and different types of rice come with their own properties. However, for most recipes that call for quinoa, your standard long-grain, jasmine, or brown rices work as suitable substitutes.

There are 279 calories in 1 cup of Quinoa Salad.

White or brown rice

If you are looking for quinoa alternatives, then brown rice has more fiber, as well as having antioxidants, minerals, lignans and plant compunds. Rice is easily cooked in a rice cooker or on the stove top.

Quinoa is rich in both fiber and protein, contains a much higher amount of other nutrients, and has a similar fluffy texture to the rice. A cup of quinoa contains twice more protein and about 5 g more fiber than white rice. Quinoa contains fewer calories and carbohydrates than white rice.

You can eat one-two cups of cooked quinoa in a day. You should avoid eating it if you experience stomachache, itchiness or vomiting after consuming it. A study by Harvard Public School of Health has reported that eating a bowl of quinoa daily is healthy and without any side effects.

The fiber in quinoa can also help with cholesterol and blood sugar levels, lowering your risk of diabetes and heart disease. Quinoa is rich in antioxidants, which can prevent damage to your heart and other organs. A diet high in antioxidants has been linked with a decreased risk of heart disease.

Quinoa and Carbs

It's not a low-carb food. A cup of cooked quinoa has more than 39 grams of carbohydrates. That's 50% more than in the same amount of brown rice and almost as many carbs as in white rice. If you have type 2 diabetes or other conditions, you may be watching how many carbs you eat.

Toss it in salads.

Quinoa is a complete source of protein and makes a great addition to a healthy salad. The combination of fiber, protein and healthy fats can turn a light side salad into a robust entrée.

A cousin of quinoa, kañiwa ( pronounced kah-nyee-wah) also hails from Peru and Bolivia. You may also see it spelled cañihua. Like quinoa, it is a “pseudo-cereal” with a high level of protein (15 to 19 percent) and a more complete balance of amino acids than most grains.

The reason this recipe works so well is because quinoa and white rice have the same cooking time and require the same amount of liquid.

What grain can I use instead of quinoa? ›

I always come back to rice, but there are so many other choices, such as; orzo, pastas, couscous, amaranth, faro, millet, lentils, crushed nuts and risotto. You could use any small grain or pasta. Try mixing two or three grains and pastas together to see what you get.

Quinoa Is a Complete Protein

White rice, on the other hand, is not a complete protein source. One cup of quinoa contains 8 grams (g) of protein, which is double the protein available in the same amount of white rice.

If you're easing into this whole quinoa rice substitution thing, you may want to start with a 3:1 white rice to quinoa ratio (i.e., 1½ cups white rice and ½ cup quinoa).