Categorized | Nutrition, Recipes

Food on Friday Vol. 18

Quinoa is an unusual quasi-grain (actually a seed) that, other than soya, is the only non-animal derived food source that contains all the essential amino acids in meaningful amounts. While is makes a great rice substitute, quinoa (pronounced keen-waa) is a lot more versatile than that!

Turkey and quinoa meatloaf – makes five servings


1/4 cup quinoa
1/2 cup water
1 teaspoon olive oil
1 small onion, chopped
1 large clove garlic, chopped
500 grams ground turkey
1 cup frozen mixed vegetables
1 tablespoon tomato paste
1 tablespoon hot pepper sauce
2 tablespoons Worcestershire sauce
1 egg
1 1/2 teaspoons salt
1 teaspoon ground black pepper
2 tablespoons brown sugar
2 teaspoons Worcestershire sauce
1 teaspoon water


Bring the quinoa and water to a boil in a saucepan over high heat. Reduce heat to medium-low, cover, and simmer until the quinoa is tender, and the water has been absorbed, about 15 to 20 minutes. Set aside to cool.

Preheat an oven to 175 degrees centigrade.

Heat the olive oil in a large frying pan over medium heat. Stir in the onion; cook and stir until the onion has softened and turned translucent; about 5 minutes. Add the garlic and cook for another minute; remove from heat to cool.

Stir the turkey, cooked quinoa, onions, tomato paste, hot sauce, 2 tablespoons Worcestershire, egg, salt, and pepper in a large bowl until well combined. The mixture will be very moist. Add the frozen mixed vegetables. Shape into a loaf on a foil lined baking sheet. Combine the brown sugar, 2 teaspoons Worcestershire, and 1 teaspoon water in a small bowl. Rub the paste over the top of the meatloaf.

Bake in the preheated oven until no longer pink in the centre, about 50 minutes. Let the meatloaf cool for 10 minutes before slicing and serving.

Serve with salad or green beans and mashed potatoes and gravy. Is also very nice served cold or as a filling for sandwiches.

Nutritional values per serving

Calories 260, Protein 25 grams, Carbohydrates 15 grams, Fibre 1.2 grams, Fat 11 grams


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