My roasted potatoes topped with red quinoa are a real life changer. Once you’ve decided to cook them, you will do it over and over again as they are so delicious, fully loaded with healthy nutrients and easy to make.
However, a lot of people still go for the greasy French fries, potato chips or even baked potatoes loaded with fats such butter, loads of vegetable oil, sour cream and melted cheese on a regular basis. So taking away the extra fat, using only a splash of extra virgin olive oil and filled them with red quinoa, it turns my baked potatoes into an exceptionally healthy food high in protein, fiber and minerals and low-calories that may help us against cardiovascular disease and cancer.
I went for the red quinoa this time as it has such a strong earthy and fruity flavor. If you haven’t tried it yet, you can find it in most of the supermarkets or, surely, in natural local food stores (for ones who live in Düsseldorf, I surprisingly found it in Real).
Quinoa is the world’s most popular superfood as it provides a rich source of protein, fiber and minerals, but does not contain any gluten, which makes it a great alternative for vegans and vegetarians. Furthermore, the health effects of this superfood go way beyond the vitamins and minerals we are all familiar with. There are loads of trace nutrients in there that include flavonoids, which are plant antioxidants that have been shown to have anti-inflammatory, anti-viral and anti-cancer effects.
So, by including quinoa to your weekly meal plan, you will significantly increase your total intake of protein, fiber and minerals (in particular magnesium). As it’s easy to digest and contains a low glycemic index, quinoa is good for diabetics too. However, it’s very important to keep in mind that quinoa is relatively high in carbohydrates, so don’t consume it in large amounts in one go.
Now that I clarified the health benefits of both potatoes and quinoa, I should go on with my recipe which keeps you full for a long time. I would highly recommend to have it at lunch time as it contains carbs as well. I personally had it along with a Greek salad, but it can also make a great dish on its own.
- 8 large golden potatoes, peeled and halved
- 50 g red quinoa
- 4 large carrots, peeled and halved
- 2 tablespoon of extra virgin olive oil
- sea sea salt and pepper to taste
- Preheat the oven to 250° C (~480°F).
- Rinse the quinoa very well before cooking, place it in a medium saucepan and add 100 ml water. The rule is simple - two parts of water for one part of grain, cover and simmer for approximately 15 minutes until all the water has been absorbed and the germ separates from the seed. Try it before taking it out and keep it as al dente as possible, which gives it extra flavor. When it is done, set aside to cool.
- Wash the potatoes and carrots very well, peel them and cut them in half. Additionally, make a hole in each halved potato, making sure not to cut all the way through it as I did with a few of them. :) If it happens, though, it’s not really a tragedy.
- Brush the casserole pan with olive oil. Then spread out the halved potatoes and carrots in the casserole and top the potatoes with quinoa. Season with salt and pepper.
- Lower the temperature to 180°C (~350°F) and bake in the oven for about 40 minutes or until potatoes get a beautiful golden color and the quinoa gets darker. Serve them warm and enjoy!
Get creative, use the ingredients you have on hand and stay healthy! Make sure you only "cook it fit".