Quinoa and Chia Oatmeal

3 Reviews
67% 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!

This recipe is incompatible with your food profile

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

Ingredients

1/4 cup steel-cut oats 45 g
2 tbsp quinoa 20 g
1 tbsp chia seeds 10 g
1 cup water 250 mL
1 pinch salt 0.2 g

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

140

Fat

4 g

5 %

Saturated 0.5 g
+ Trans 0 g

2 %

Cholesterol

0 mg

Sodium

40 mg

2 %

Carbohydrate

22 g

7 %

Fibre

5 g

19 %

Sugars

0 g

Net Carbs

17 g

Protein

6 g

Vitamin A

0 %

Vitamin C

0 %

Calcium

4 %

Iron

13 %
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

Leave a review

You have to be logged in to leave a review
Your rating :
Would I make this recipe again?
Show Tips

Reviews are a valuable resource: they indicate whether members and their families are happy or not with a recipe. To be useful to other members, reviews should focus on the actual cooking and eating experience related to the recipe being reviewed.

Reviews written by someone who has not actually made or tasted the recipe, comments about other reviewers, other recipes or links to other sites, may be edited or deleted by our staff. Negative reviews are not deleted if the language is appropriate. If you come across an inappropriate review, please contact us.

Reviews

3 Reviews (3 with rating only) 67% would make this recipe again

My Notes

Show Tips

This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • 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

This website uses cookies to give the best user experience, monitor the site performance, offer social networks features, or display advertisements. By clicking "ACCEPT", you consent to the use of cookies in accordance to our privacy policy.