Garlic Tri color Quinoa Recipe

Last Updated on March 7, 2024 by Lindsay Delk, RDN

Quinoa is a nutritious seed/whole grain that is high in protein and fiber, making it the perfect choice for a healthy meal. This tri color quinoa recipe is simple to follow and will leave you with a flavorful and healthy side dish. The garlic gives the recipe a boost of flavor, making it irresistible!

This post was written by Lindsay Delk, RDN. It is for informational purposes and is not intended to replace medical advice or instructions given by your healthcare provider. 

Cooked garlic tricolor quinoa recipe in a crystal bowl with a spoon

Tri color Quinoa Recipe Ingredients & Mental Health Benefits

Tri color quinoa

Although it acts like a whole grain, quinoa is actually a seed. Quinoa is a complete protein, meaning it contains all nine essential amino acids that our bodies require for various functions.

Tricolor quinoa is a powerhouse of nutrients, including antioxidants, B vitamins, and iron. All of these nutrients work together to support your mental health and well-being.

  • Antioxidants protect your cells from damage caused by oxidative stress, which can lead to inflammation and mood disorders, such as anxiety and depression.
  • B vitamins are essential for a healthy nervous system, and they also play a role in cognitive function and mood regulation.
  • Iron is an important nutrient for maintaining mental health. It helps the body produce energy and supports cognitive function. Low levels of iron can lead to fatigue, irritability, and depression. Getting enough iron in the diet is essential for maintaining mental health and preventing these problems.

Extra-virgin olive oil

Extra virgin olive oil is beneficial for mental health and overall health. It is a monounsaturated fatty acid that is a central part of the Mediterranean diet pattern. 

Additionally, extra virgin olive oil is high in antioxidants which can help to protect the brain from damage and the body from inflammation.

How to Cook Tri color Quinoa

Combine the vegetable broth, olive oil, garlic, salt, and pepper in a pot and bring the mixture to a boil. Stir in the tricolor quinoa, cover, and reduce the heat to low. Simmer for 15 minutes.

Uncooked tricolor quinoa in a stainless steel measuring cup

Remove the pot from the heat and let stand (covered) for 5 minutes. Fluff with a fork and serve.

Close-up of tricolor quinoa with spoon

Garlic Tri color Quinoa Tips & FAQ

Tri color quinoa vs white – How is tri color quinoa different from regular white quinoa?

There isn’t a lot of difference in tri color quinoa vs white quinoa. Tri color quinoa has a rainbow of different types and colors of quinoa – red, black, and white. This makes it a fun and pretty addition to any dish.

Is tri color quinoa healthier than white quinoa?

Some people believe that tri color quinoa is healthier than white quinoa, but there is no scientific evidence to support this claim. 

Tri color quinoa does have more antioxidants than white quinoa, but the difference is not significant. Both types of quinoa are healthy and nutritious options.

Does tricolor quinoa taste different from white quinoa?

Tricolor quinoa has a slightly different flavor and texture than white quinoa. Tricolor quinoa is said to have a nuttier, earthier flavor than white quinoa.

White quinoa is more delicate and has a slightly sweet flavor, while tricolor quinoa is a bit heartier.

Red quinoa has a nutty flavor and a slightly crunchy texture, while white quinoa is milder in flavor and softer in texture. Black quinoa is the most flavorful of the three types with a slightly earthy taste.

So if you’re looking for something with more flavor, go for the tricolor quinoa. If you want something a little milder, stick to white quinoa.

Is this tricolor quinoa recipe gluten-free?

Tricolor quinoa does not contain gluten, which is the protein found in wheat, barley, and rye. However, it is often processed in facilities that also process gluten-containing grains. 

This means that there is a chance of cross-contamination. If you have Celiac disease or a severe gluten allergy, make sure your tricolor quinoa is certified gluten free.

Bottom Line

Some foods are so beautiful, it’s hard to believe they’re actually good for you. Tri color quinoa is one of those foods. 

With its delicate tri color spectrum of red, black, and white grains, it looks like something that should be served at a high-end restaurant rather than on your dinner plate. But appearances can be deceiving. 

Tri color quinoa is not only attractive but also good for your mental health, providing a good dose of protein and fiber in every serving. And it pairs perfectly with my recipes for Easy Sea Bass and Butternut Squash in the Air Fryer.

Give it a try today and let me know what you think in the comments!

Side view of cooked tricolor quinoa in a crystal bowl with a spoon

Garlic Tri color Quinoa Recipe

With its delicate tricolor spectrum of red, black, and white grains, Garlic Tri color Quinoa looks like something that should be served at a high-end restaurant rather than on your dinner plate. But appearances can be deceiving. Tri color quinoa is not only attractive but also good for your mental health, providing a good dose of protein and fiber in every serving.
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Course Side Dish
Cuisine American
Servings 4 side servings
Calories 178 kcal

Ingredients
  

  • 2 cups vegetable broth
  • 1 tsp extra virgin olive oil
  • 2 cloves minced garlic
  • 1/2 tsp salt
  • 1/4 tsp black pepper
  • 1 cup tri color quinoa

Instructions
 

  • Combine the vegetable broth, olive oil, garlic, salt, and pepper in a pot and bring to a boil.
  • Stir in the quinoa, cover, and reduce heat to low. Simmer for 15 minutes.
  • Remove from heat and let stand (covered) for 5 minutes.
  • Fluff with a fork and serve.

Notes

Keyword easy, tricolor quinoa

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