Inflammation can feel like an invisible enemy, contributing to fatigue, discomfort, and long-term health concerns. Managing it starts with what’s on your plate.
Enter quinoa—a versatile superfood with powerful anti-inflammatory properties that can be incorporated into countless meals.
This recipe will show you how to prepare quinoa in a simple, foundational way that you can use as the base for salads, bowls, or even standalone dishes to support your wellness journey.
Why Quinoa Supports Anti-Inflammation
Quinoa is rich in plant-based nutrients that combat inflammation. Its high content of antioxidants, such as quercetin and kaempferol, helps neutralize harmful free radicals in the body.
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According to the National Library of Medicine, quinoa is a nearly complete protein, providing all nine essential amino acids.
Combined with its fiber content and low glycemic index, quinoa helps regulate blood sugar levels and promotes digestive health, both critical for reducing inflammation.
Unlike many refined grains, quinoa is naturally gluten-free, making it ideal for those with sensitivities. It’s also easy to digest and free of common allergens, making it a perfect choice for individuals looking to ease inflammation through diet.
How to Make Basic Quinoa
Learning to cook quinoa properly is essential to fully enjoy its flavor and benefits. For this recipe, you’ll need just a few ingredients: quinoa, chicken or vegetable broth, and a pinch of kosher salt.
Start by rinsing the quinoa thoroughly to remove its bitter coating, then simmer it in broth for a subtle depth of flavor. Once it’s tender and fluffy, you’ll have a perfect base for anti-inflammatory meals.
For added anti-inflammatory benefits, consider sautéing a minced shallot in olive oil before adding the quinoa to the pot. Shallots, like other members of the allium family, are packed with compounds that help reduce inflammation and support overall health.
Ways to Use Quinoa for an Anti-Inflammatory Diet
Quinoa is incredibly adaptable, making it a go-to ingredient for anyone focusing on anti-inflammatory eating. Here are a few ideas to get you started:
- Warm Quinoa Bowls: Top your cooked quinoa with roasted sweet potatoes, steamed broccoli, and a drizzle of turmeric tahini sauce. Sweet potatoes and turmeric are known for their inflammation-fighting properties.
- Quinoa Salad: Toss cooled quinoa with spinach, avocado, cherry tomatoes, and a lemon vinaigrette. Add a sprinkle of chia seeds for omega-3 fatty acids, which further reduce inflammation.
- Quinoa Breakfast: Use cooled quinoa as a base for a hearty breakfast bowl. Add unsweetened almond milk, fresh berries, and a dollop of almond butter for a fiber- and antioxidant-rich start to your day.
Storing & Meal Prep Tips
One of the best things about quinoa is how well it fits into meal prep routines. Once cooked, quinoa can be stored in an airtight container in the refrigerator for up to a week.
For faster cooling, spread it out on a baking sheet immediately after cooking. This ensures you have a fluffy, ready-to-use base for lunches or dinners throughout the week..
If you’re looking to save time, cook a large batch of quinoa and portion it into containers for salads, bowls, or quick reheats. Its neutral flavor makes it compatible with virtually any cuisine,, and its anti-inflammatory benefits mean you’re always making a nutritious choice.
Unlocking the Power of Quinoa
By mastering this basic quinoa recipe, you’re not just preparing a simple dish—you’re investing in your health.
Quinoa’s anti-inflammatory benefits, combined with its versatility, make it an essential ingredient for anyone looking to reduce inflammation and enhance wellness.
Anti-Inflammation Basic Quinoa Recipe
Ingredients
- 2 cups organic white or red quinoa
- 4 cups chicken broth, vegetable broth, or water
- Pinch of kosher salt
Optional:
- 1 tsp ground turmeric
- 1 tsp grated fresh ginger
- 1 tbsp olive oil
Instructions
- Rinse the quinoa: Using a fine-mesh strainer, rinse quinoa thoroughly under cold running water to remove its natural coating of saponins, which can taste bitter.
- Prepare the cooking liquid: In a medium saucepan, bring the broth or water to a boil over high heat. Add a pinch of kosher salt for flavor.
- Add quinoa and optional anti-inflammatory ingredients: Stir in quinoa along with turmeric, grated ginger, and olive oil for enhanced anti-inflammatory benefits.
- Cook the quinoa: Cover the saucepan, reduce the heat to medium-low, and simmer for about 18 minutes, or until the quinoa is tender and white tails appear.
- Cool and fluff: Transfer cooked quinoa to a shallow bowl or baking sheet. Fluff with a fork and allow it to cool to room temperature.
- Store properly: For quick cooling, spread quinoa on a baking sheet. Once cooled, store in an airtight container in the refrigerator for up to one week.
Notes
- Rinsing quinoa is essential to improve flavor and remove bitterness.
- To enhance the anti-inflammatory properties further, pair this dish with fresh leafy greens, roasted vegetables, or a drizzle of omega-rich flaxseed oil.
- For added flavor complexity, sauté minced shallots in olive oil and add them to the cooking liquid before simmering the quinoa.
Davin is a jack-of-all-trades but has professional training and experience in various home and garden subjects. He leans on other experts when needed and edits and fact-checks all articles.