Vibrant Ancient Harvest Swaps Out Rice for Healthier Quinoa

Wednesday 13th, January 2021 / 10:02 Written by
Vibrant Ancient Harvest Swaps Out Rice for Healthier Quinoa

Ancient Harvest Celebrates National Quinoa Day by Showing You How to Swap Out Rice for Quinoa in Your Recipes

With National Quinoa Day on January 16thAncient Harvest, the first company to bring quinoa to America, has put together recipes that swap out rice for quinoa – adding a healthy punch of protein and fiber to your diet.

Rice vs. Quinoa


White rice contains low levels
of fiber (14% of recommended
daily intake)

Rice is a refined starch with
4.3g of protein per cup
Rice contains only a few
amino acids

White Rice has high glycemic
index (72)

Brown Rice can take up to
45 minutes to cook


Quinoa contains enough fiber
for 21% of recommended daily
intake (5g per cup)

For 1 cup of quinoa you get 8g
of protein

Healthy Quinoa contains all 9 amino
acids, it’s a complete protein,
nutrient dense, low in sugar,
sodium, starches, & bad fats

Quinoa contains a low
glycemic index (53)

Ancient Harvest’s Organic
Quinoa cooks in 15-20 minutes
& Ancient Harvest’s Heat and
Eat cooks in just 90 seconds.

Quinoa Protein Burrito Bowl


1 Tbsp olive oil, divided
1 red bell peppers, thinly sliced
1 yellow bell peppers, thinly sliced
1 large red onion, thinly sliced
1 cup Ancient Harvest Inca Red Quinoa, cooked according to package instructions
1 can black beans, drained and rinse
1 tsp garlic, minced
¼ cup of water
½ tsp cumin
½ tsp ground coriander
½ tsp chili powder
Salt, to taste
1 Tbsp lime juice
¼ cup cilantro, finely chopped
Limes in quarter
3 jalapenos, sliced thinly (optional)
1 avocado thinly sliced
1/4 cup cotija


Heat 1 teaspoon of olive oil in a medium pan over medium heat.
Add the onion and the bell peppers cook for 10 – 15 minutes, stirring occasionally, until caramelized. Turn heat down if browning too quickly. In a different pan (if you have one, if not use the same pan), heat 1 teaspoon of olive oil over medium heat and place the jalapenos and cook each side for a couple minutes leave in the pan until ready to use.
Meanwhile, cook quinoa according to package instructions. Keep covered once done.
Heat the last teaspoon of olive oil in small pot over medium heat.
Add garlic and stir for about 1 minute. Add in the beans, ¼ cup of water, cumin, ground coriander, chili powder and salt to taste. Simmer for 5 minutes, stirring frequently.
Fluff quinoa with a fork and stir in cilantro, lime juice, and salt to taste.
Serve quinoa topped with onions, bell peppers, beans, jalapenos, avocado, cotija, limes
Servings: 3-4

Chicken Fried Quinoa with Carrots and Peas

Ancient Harvest


2 Tbsp sesame oil
2 Tbsp avocado oil (or coconut oil, vegetable oil…)
3 large eggs, lightly beaten and salted
¾ cup frozen peas, thawed
¾ cups carrots, diced
1½ tsp fresh grated ginger
2 to 3 garlic cloves, finely minced
1 ½ cups of cooked chicken (I used chicken thighs)
3 green onions, trimmed and sliced into thin rounds
3 cups of Ancient Harvest Harmony Quinoa, cooked
2 Tbsp tamari
Salt and pepper, optional and to taste


To a large non-stick skillet or wok, add the oils, once the oils are heated up add the eggs, stir and cook quickly over medium-high heat, set aside.
Add the peas, carrots, green onions, and cook for about 2 minutes, or until vegetables begin to soften, stir intermittently.
Add the garlic and the ginger cook for 1 minute, stir intermittently.
Add the chicken, quinoa and the eggs, evenly drizzle with soy sauce, optional salt and pepper, and stir to combine. Cook for about 2 minutes, serve immediately.
Servings: 2-3

Tomato & Basil Quinoa Risotto

Ancient Harvest


1 ¼ cups of Ancient Harvest Traditional Quinoa (raw)
3 ½ cups of chicken stock
1 tbsp butter
1 tbsp shallot minced
1 tbsp minced garlic
2 vine-ripened tomatoes, seeded and chopped
¼ cup of fresh basil leaves, chopped
2 cups of baby spinach, chopped
1 tbsp lemon juice
¼ cup of grated parmesan
Salt & pepper to taste


In a large, heavy-bottomed pot (or pan with high edges) add the olive oil and turn to medium heat.
Once hot, add the shallot and stir every few minutes for 5-6 minutes, until the shallots just starts to brown and is very soft.
Add the garlic and stir for 30-60 seconds, until fragrant.
Add the quinoa to the pan and let toast for 3-5 minutes, stirring frequently.
Slowly pour in the chicken stock half a cup at a time and stir together. Let simmer for a couple of minutes until the broth is absorbed, stirring constantly. Continue to add the broth after it’s being absorb and simmer for about 15-20 minutes, until mostly absorbed. Stir every 2-3 minutes. If boiling or cooking too quickly reduce heat slightly.
Once the quinoa is cooked and the broth mostly absorb, add the basil, spinach and tomatoes stir and let cook for another 3-5 minutes. Add the salt and pepper to taste and finish with the parmesan. Serve immediately.
Servings: 3-4

Vegan Quinoa Sushi

Ancient Harvest

• ¾ C dry Ancient Harvest Traditional Quinoa
• 1.5 C + 2 TBSP water
• 1.5 TBSP rice vinegar
• 1 TBSP Sugar
• ¼ tsp salt
• 1 large red bell pepper
• 2 medium to large avocados
• 1 large cucumber
• 10 nori sushi sheets
• Coconut aminos, tamari, or soy sauce for dipping (optional)
• Sesame seeds (optional)

Helpful Tools:
• Bamboo mat (a non-stick flexible pastry mat can work too)
• Sushi knife
• Marinade brush
• Rice paddle


  1. Combine sugar, salt, and vinegar in a small bowl and stir until dissolved. Set aside
  2. In a large pot lid, combine ¾ cup Ancient Harvest Traditional Quinoa and 1.5 cups water in a pot. Bring to a boil. Once boiling, reduce heat to a simmer and cover. Cook for 15 minutes until quinoa is fluffy and translucent. Fluff with a fork and pour into a ceramic or glass mixing bowl. Immediately refrigerate.
  3. While quinoa is cooling, wash the cucumber and bell pepper. Slice cucumber, bell pepper, and avocado into long, vertical strips. The bell pepper and cucumber strips should measure about ¼ of an inch in thickness, or a ½ an inch depending on preference.
  4. Prepare your sushi rolling station by laying out the bamboo mat, adding 2 tbsp of water to a ramekin, place veggies in organized piles on the cutting board. Set marinade brush next to ramekin of water.
  5. Once quinoa is back to about room temperature or cool, add vinegar mixture and stir in.
  6. Use rice paddle to add quinoa to the nori sushi sheets, applying a generous, even layer of quinoa, leaving about an inch of space on the bottom free of quinoa to help with rolling. Use photo for reference. Leave the top 1/3 of the nori sheet free of quinoa.
  7. Add veggie strips on top of the quinoa.
  8. Dip marinade brush in ramekin of water and paint the water on the top edge (about an inch) of the nori so it will stick when you roll it.
  9. Use bamboo mat to roll the nori from the bottom up to the top where the water has been brushed on.
  10. Cut and serve! Optional: top with sesame seeds and serve with dipping sauce.

Servings: 6-8 rolls

Vegan Quinoa Paella

Ancient Harvest


• 1 1/2 cups Ancient Harvest Traditional Quinoa
• 1 can chopped tomatoes
• 1/2 cup frozen peas
• 1 red pepper
• 1 cup chopped mushrooms
• 1 can artichoke hearts
• 1 cup chopped carrots
• 1 small onion
• 3 cloves minced garlic
• 3 cups vegetable broth
• 2 tbsp olive oil
• 1 tbsp tomato paste
• 1/2 tbsp paprika
• 1 tbsp saffron
• optional: 1/2 tbsp turmeric
• salt to taste
• lemon, parsley, and olives to top


  1. Heat your shallow paella pan or skillet on medium heat and add the olive oil, onion, and garlic.
  2. Add the chopped carrot and chopped pepper, along with one cup of vegetable broth.
  3. Add the sliced mushrooms and artichoke hearts (cut those in half).
  4. Add the peas, tomatoes, tomato paste, and stir.
  5. In a small bowl, mix the saffron with 1-2 tablespoons of vegetable broth.
  6. Add the quinoa to the pan, along with the saffron, paprika, turmeric, and salt.
  7. Give the paella one last stir to make sure the ingredients are evenly distributed. After this, DO NOT stir again!
  8. Cover the paella and cook it on high heat for 7 minutes. Then lower the heat to low/medium and cook for another 10 minutes.
  9. Finally, remove your paella from the heat. Top with fresh parsley, olives, and lemon wedges.

Amazon Associate Disclaimer

“Flicks and Food is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to”

Like on Facebook

Follow Me On LinkedIn

[kads group="270place1"]
To top ↑