Apple Cinnamon Quinoa Porridge

Our dietitians' favourite

A 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
Yields 4 Servings
apple cinnamon quinoa porridge

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)

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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Nutrition

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
Magnesium: 35 %
Vitamin B12: 32 %
Folate: 32 %
Vitamin D: 30 %