Quinoa and Chia Oatmeal

1 Reviews
100% would make this recipe again

A "multigrains" alternative to the traditional morning oatmeal. Besides oats, this version includes quinoa and chia seeds for more fiber, omega-3, and proteins!

Soaking : 8 h Preparation : 5 min Cooking : 20 min
140 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Vegan
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian
  • Artery-healthy
  • Heart-healthy

Ingredients

45 g steel-cut oats, gluten-free 1/4 cup
2 tbsp quinoa 20 g
1 tbsp chia seeds 10 g
1 cup water 250 mL
1 pinch salt 0.2 g

Before you start

If you cannot find steel-cut oat, you may grind some whole oat groats in a food processor.

Method

  1. Place the quinoa in a fine strainer and hold it under cold running water until the water runs clear, then drain well.
  2. Put the steel-cut oats, quinoa, and chia seeds in a bowl. Add water, cover then let soak in the refrigerator for at least 8 hours.
  3. Transfer mixture to a saucepan with a pinch of salt. Bring to a boil, with stirring. Turn the heat to low, cover and simmer for 15-20 min, stirring from time to time. If the mixture seems too thick, you may add a little bit of water and continue cooking.
  4. Serve with desired toppings.

Remarks

The cooked oatmeal may be kept in the refrigerator for a couple of days. To reheat, simply add a few spoonfuls of water or milk then heat up in the microwave by 30 sec increments.

Nutrition Facts Table

per 1 serving (60g)

Amount

% Daily Value

Calories

140

Fat

4 g

5 %

Saturated 0.5 g
+ Trans 0 g

2 %

Cholesterol

0 mg

Sodium

40 mg

2 %

Carbohydrate

22 g

7 %

Fibre

5 g

19 %

Sugars

0 g

Net Carbs

17 g

Protein

6 g

Vitamin A

0 %

Vitamin C

0 %

Calcium

4 %

Iron

13 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 0 serving
Grain Products : 1 ½ servings
Milk and Alternatives : 0 serving
Meat and Alternatives : 0 serving

Claims

This recipe is :
Diet-related health claims  :
Artery-healthy, Heart-healthy
Excellent source of  :
Manganese
Good source of  :
Fibre, Magnesium, Phosphorus
Source of  :
Copper, Folacin, Iron, Niacin, Omega-3, Pantothenic Acid, Vitamin B1, Zinc
Low  :
Saturated Fat, Sodium
Free  :
Cholesterol, Sugar, Trans Fat

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1
Fats ½

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Members' Reviews

1 Reviews (1 with rating only ) 100% would make this recipe again