Diabetes Forecast

Peruvian Garlic Quinoa

Per Serving

Peruvian Garlic Quinoa

Makes: 6 servings
Serving Size: 1/2 cup
Calories 145
Fat 5 g
Saturated Fat 0.7 g
Trans Fat 0 g
Carbohydrate 20 g
Fiber 2 g
Sugars 2 g
Cholesterol 0 mg
Sodium 175 mg
Potassium 235 mg
Protein 5 g
Phosphorus 145 mg
Choices: Starch 1.5, Fat 1
  • Makes: 6 servings
  • Serving Size: 1/2 cup
  • Preparation Time: 5 minutes
  • Cooking Time: about 30 minutes


1 1/2 Tbsp. olive oil
1 Tbsp. heaping finely minced garlic (about 3 large cloves)
1 cup dry rainbow-colored quinoa or regular quinoa
2 cups low-fat, reduced-sodium chicken broth or vegetable broth
1/4 cup finely minced fresh parsley


  1. In a large skillet, heat the oil and garlic over medium-low heat. Gently sauté the garlic for about 7 minutes.
  2. Meanwhile, rinse the quinoa in a fine sieve under cold running water for about 1 minute. Drain well.
  3. Add the quinoa to the garlic, raise the heat to high, and sauté for 2 minutes. Pour in the broth, and bring to boiling. Reduce the heat and cook, covered, for 20 to 25 minutes, until all the liquid is absorbed and the quinoa is tender. Garnish with chopped parsley.

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