For those looking to cut back on simple sugars, quinoa is a good substitute for rice. Brown rice has a glycemic index of 68, lower than white rice at 73; quinoa’s glycemic index is 51. This insures a steady supply of energy rather than a sugar high. Additionally, quinoa contains all of the essential amino acids, making it a complete protein.
You can buy a four-pound bag of quinoa at Costco for under $10. Each dry cup makes 2 cooked cups. Also, it’s easy to prepare. From instructions on the bag, “In a pot, combine 1 cup quinoa with 2 cups water or broth. Bring to a rolling boil. Reduce heat, cover and simmer until liquid has evaporated (about 15 minutes). Let stand 5 minutes, then fluff with a fork. Salt or spice to taste.”
I usually like adding flavors to my quinoa. I microwaved 5 sliced baby bella mushrooms and some leftover chopped onions. Then I added enough water to make it to the 2 cup mark, using this in place of water when cooking. Before serving, I mixed in chopped parsley. Image is pictured above.