Quinoa porridge is a protein-rich breakfast to fuel your mornings

When my friend Marisol, who grew up in Peru, told me she regularly had quinoa for breakfast as a child, I did a facepalm. Why hadn’t breakfast quinoa occurred to me sooner? It makes perfect sense — people around the world start their days with their staple grains. In China there’s congee, a rice porridge; in India, a savory cream of wheat called upma; and in Eastern Europe, kasha, a buckwheat cereal, for example.

When Marisol told me her mom would simmer chunks of apple in the quinoa as it cooked, it sounded so good to me I practically ran to the stove the next morning. (OK, I shuffled there a little less sleepily than usual.)

I cut up some apple, choosing Golden Delicious for its sweetness and tender skin (any sweet apple will work, peeled or unpeeled), and put it into a saucepan with some quinoa, a sprinkle of cinnamon, a pinch of salt, and low-fat milk. I used milk as the cooking liquid to provide creaminess and an extra boost of protein. You could substitute any plant milk you like, but to get a comparable amount of protein go with either soy milk, which is inherently protein-rich, or a protein-fortified option.

As the mixture simmered, a comforting, warm fragrance filled my kitchen. Once the quinoa and apple were tender, I transferred the porridge to a bowl and topped it grain-bowl style, artfully piling on toasted pecans, raisins, shredded coconut, and a drizzle of maple syrup. I swooned after my first spoonful. The warm, creamy quinoa — with tender apple, crunchy nuts, chewy raisins, and rich-tasting coconut — was heavenly.

It worked out so well as a single serving, I wrote it up that way here, but the recipe can be easily scaled up to serve more. Feel free to play around with it — the porridge is like a blank canvas ready to be adorned with any fruit and nut toppings you like.

It makes an incredibly satisfying breakfast — rich in protein and fiber — and I know it is one I will make again and again.

Servings: 1 (makes about 1 cup)

Total time: 25 minutes

To make this delightful breakfast bowl, quinoa gets simmered with milk and apple until it becomes thick and creamy. Just before serving, it’s topped with nuts, raisins, coconut, and a touch of maple syrup. Feel free to substitute whatever mix of nut and fruit toppings you like.

Ingredients

1 cup milk (any fat level or nondairy), plus more as needed

1/3 cup uncooked, pre-rinsed quinoa (any color)

1/3 cup diced, unpeeled Golden Delicious apple

Pinch ground cinnamon

Pinch fine salt

2 tablespoons coarsely chopped, toasted pecans

1 tablespoon raisins (any kind)

1 tablespoon unsweetened shredded or flaked coconut

1 teaspoon maple syrup, or to taste

Directions

In a small (2-quart) saucepan over medium heat, combine the milk, quinoa, apple, cinnamon, and salt, and bring to a simmer, stirring occasionally.

Reduce the heat to low so the mixture is gently simmering, and cook, stirring frequently and adjusting the heat as needed, until the quinoa and apples are tender and the milk thickens, 15 to 18 minutes. Do not let the mixture come to a boil. If the mixture looks too thick, add more milk, 1 tablespoon at a time, until the desired consistency is reached.

Transfer the quinoa mixture to a bowl, top with the pecans, raisins, coconut, and maple syrup, and serve hot.

Substitutions:

For quinoa, switch out your favorite whole grain.

Instead of apple, you can use pear, but the fruit might fall apart of get mushy.

For cinnamon, you can substitute cardamom, nutmeg, allspice, or ground ginger.

Instead of raisins chopped, try chopped dried fruit, such as prunes or apricots, or dried cherries or cranberries.

Instead of pecans, use your favorite nuts, or pumpkin or sunflower seeds.

For maple syrup, you can use honey or agave.

For Golden Delicious apples, you can use other firm-fleshed, juicy apples.

Variations: The recipe scales easily; you may need to cook the quinoa for a few minutes longer, depending on volume.

Nutritional Facts per serving (about 1 cup quinoa, with toppings, using low-fat milk) | Calories: 496; Fat: 18 g; Saturated Fat: 5 g; Carbohydrates: 68 g; Sodium: 254 mg; Cholesterol: 12 mg; Protein: 18 g; Fiber: 7 g; Sugar: 27 g

This analysis is an estimate based on available ingredients and this preparation. It should not substitute for a dietitian’s or nutritionist’s advice.

From cookbook author and registered dietitian nutritionist Ellie Krieger.