Meal prep - quinoa

I thought I'd make a new section with meal prepping ideas as it is such a time saver trick. It takes a couple of hours per week to cook some ingredients and store them in the fridge for a few days or longer. Then, when you are very busy, in a hurry, or can't be bothered to cook anything, all you need to do is open your fridge and mix some cooked ingredients together. It is time saving, cheaper, plus you'll tend to eat a variety of healthy foods.

It's been unusually hot here in Wales and all I could eat was salads because they are so cooling and quick to make. Not to mention super mega healthy. As I've made a bit of an obsession with quinoa (no salad was left untouched by it) I thought I'd share the recipe I'm using to prepare it.

Quinoa is a complete protein containing all nine essential amino acids. It is very nutritious and it contains fibre, magnesium, folate, iron, zinc, copper, several antioxidants - the nutritional profile of this gluten-free grain (which is actually a seed) is pretty impressive. If you are a vegan or vegetarian, quinoa is an excellent plant-based protein.


- 2 cups quinoa

- 4 cups water

- ghee or butter

- salt to taste

- 1 teaspoon garam masala powder (optional)


- Rinse the quinoa under cold running water and leave it aside for a few minutes to drain well.

- Melt the ghee or butter into a large frying pan, then add the quinoa and stir it for 2-3 minutes. I like toasting it as it brings its nutty flavour out.

- Under a medium heat, start adding the water stirring continuously.

- Cook until the quinoa has absorbed all of the water which will take around 10-15 minutes.

- Remove the pan from the heat, season with salt and add the masala powder for a rich flavour. If you don't have masala powder, you may wish to add some dried oregano.

- Leave it to cool down to room temperature, then transfer it to a glass container and store it in the fridge for up to a week.

- You can then use it in your salads, omelette, or as a side dish.

Happy meal prepping! X

Quinoa salad

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Wales, United Kingdom

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