Apple Cinnamon Quinoa Porridge
Our dietitians' favouriteA hot cereal for breakfast is a great way to start the day. This version is a twist on traditional porridge, using quinoa simmered in milk with apple pieces giving you new flavours but with all of the traditional, creamy comfort you expect.
- Prep: 10 min
- Cooking: 30 min
Ingredients
- 3/4 cup (175 mL) white or 3-colour blend quinoa
- 1 tbsp (15 mL) whole wheat flour
- 1 tbsp (15 mL) packed brown sugar
- 1/2 tsp (2 mL) ground cinnamon
- 1/8 tsp (0.5 mL) salt
- 1 cup (250 mL) water
- 2 cups (500 mL) milk
- 1 large red apple diced
- 2 tbsp (30 mL) chopped toasted nuts or sunflower seeds
- Additional ground cinnamon to taste
- Maple syrup or additional brown sugar (optional)
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Preparation
In a deep, medium-size saucepan, whisk flour, sugar, cinnamon and salt into milk. Stir in quinoa and water. Bring to a boil over medium-high heat, stirring occasionally.
Reduce heat to low, cover and simmer, stirring often, for 20 minutes. Stir in diced apple, cover and simmer, stirring often, for about 5 minutes or until quinoa and apple pieces are tender. Remove from heat and let stand, covered, for 3 minutes.
Spoon into bowls and sprinkle with nuts or sunflower seeds and cinnamon. Add a hint of maple syrup or brown sugar, if desired.
Tips
Quinoa can have a bitter coating, called saponin, on the surface of the grain. Most quinoa sold is pre-rinsed but it’s best to rinse it just in case. Place quinoa in a fine-mesh sieve and rinse well under cold, running water and drain well.
Use a deep pan when simmering recipes using milk, as it tends to bubble up. Keep a close eye on the pan and lift the lid and stir frequently to make sure the milk doesn’t boil over.
Use an apple variety that holds its flavour when cooked, such as Empire, McIntosh, Northern Spy, Idared or Spartan.
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Nutritional information
Per serving| Energy: | 250 Calories |
| Protein: | 9 g |
| Carbohydrate: | 39 g |
| Fat: | 7 g |
| Fibre: | 4.2 g |
| Sodium: | 119 mg |
Top 5 Nutrients
| (% DV*) | |
|---|---|
| Calcium: | 16 % / 175 mg |
| Folate: | 32 % |
| Magnesium: | 35 % |
| Vitamin B12: | 32 % |
| Vitamin D: | 30 % |
