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!

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Soaking : 8 h Preparation : 5 min Cooking : 20 min
140 calories/serving

Ingredients

20 g steel-cut oats, gluten-free 2 tbsp
1 tbsp quinoa 10 g
1/2 tbsp chia seeds 5 g
1/2 cup water 125 mL
1 pinch salt

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.

Observations

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 (60 g)

Amount

% Daily Value

Calories

130

Fat

3 g

5 %

Saturated 0.4 g
+ Trans 0 g

2 %

Cholesterol

0 mg

Sodium

80 mg

3 %

Carbohydrate

21 g

7 %

Fibre

5 g

18 %

Sugars

0 g

Net Carbs

16 g

Protein

5 g

Vitamin A

0 %

Vitamin C

0 %

Calcium

4 %

Iron

12 %
More info

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
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1
Fats ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

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

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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