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Cooked sprouted quinoa wonderful replacement for rice or other grains!

Raw sprouted quinoa is so flavorful and packed with micronutrients!  

Using butter knife, spread the quinoa out to allow air to circulate.

Cover quinoa with water and soak for 12 hours.  Place in refrigerator.

Stir to release saponin compounds into the water.

Rinse thoroughly with spring water or filtered water.

Ready to start making my weekly batch of Quinoa!

Simple Sprouted Quinoa!


What is Quinoa?  (pronounced KEEN-wah)

Quinoa is a 6,000 year old (pseudo) grain, a main staple of the Inca diet which they considered to be sacred.  Quinoa is a super power food.  It is high in manganese, phosphorus, copper, fiber, folate, magnesium, and zinc.  It also has more vitamin E than any other grain. It’s loaded with a wealth of flavonoids, which offer large amounts of antioxidants.  Protein is also found in Quinoa.  It contains two prized amino acids, lysine and isoluence.  These two amino acids are usually very low or not included in other plant proteins. Quinoa is the only sprout, which contains every single amino acid!  To top it off, it also has heart-healthy fats!  It’s no wonder this is my favorite grain!!


Why Sprout Quinoa?


Quinoa contains a relatively high concentration of saponins and phytic acid, an enzyme inhibitor.  These are naturally occurring compounds that may makie it more difficult to digest and block absorption of vitamins and minerals.  Sprouting is a fabulous way to reduce the impact on the digestive tract by removing most of these compounds, while at the same time, release more micronutrients.   The act of sprouting is said to actually increase the levels of B Vitamins, C, E, and A Vitamins up to 10 times their original content!  And, increase the bioavailability of their protein to the body.  When eating sprouted grains, seed, nuts, and legumes, you’re actually eating a living plant at its height of nutritional value.




Sprouting is a simple  “set and go”  process with the right tools.  

Large pan with lid

Fine mesh strainer

Butter Knife

Measuring Cup

Spring Water/Filtered Water



As I use Quinoa on a daily basis, I make a very large batch each week. About 5 cups before sprouting! Yeilds about 10 cups sprouted quinoa!! 


  1. Measure out how much Quinoa you will need. (Try to consume the Quinoa within two weeks!) One cup of dry quinoa will make about 2 cups of sprouted quinoa.  With your mesh strainer nesting in the large pan, pour the quinoa into the strainer.

  2. Pour water over the quinoa and rinse thoroughly. Taking your butter knife and stir the quinoa around to release some of the saponin compounds into the water. I prefer the butter knife because the quinoa is easier to remove from the knife than other utensils. Rinse again. Then cover quinoa with water to cover the grain completely.  Place cover onto the strainer to keep clean. 

  3. Let soak for 12 hours in the refrigerator.  This allows the quinoa to absorb some of the water and begin to swell up and sprout.  

  4. After 12 hours, rinse thoroughly and drain the quinoa.  Using your butter knife, spread the quinoa our in the strainer, allowing air to circulate.  Place cover back on strainer keeping strainer in the pan.

  5. Rinse and repeat step 4 every 12 hours over the next few days.  I have found that 48 to 60 hours gives me the best tasting sprouts for my palate. Taste your sprouts after 24 hours and then as you become proficient in sprouting, you will determine the amount of time needed to suit your taste.  

  6. Many raw foodist sprout to soften grains, beans, nuts, and seeds so they can also enjoy the wonderful health benefits.  They have a terrific crisp nutty flavor when eaten raw.   Cooking isn’t necessary once sprouted!  If you are going to eat your sprouted quinoa raw, allow them to dry out...I keep them in the strainer and stop rinsing once they have sprouted to my liking.  I stir the sprouts every few hours to allow air to circulate and bottom sprouts are able to move to the top.  Then I store in a glass container in the refrigerator to keep cool and ensure freshness. 

  7.  If you prefer to cook your spouted quinoa, you won’t need as much water to cook in as they are already soft.  If I've sprouted 5 cups of quinoa, rather than using 10 cups of water, I'll use about 7 to 8 cups of water to cook them in. 

  8. Bring to a boil, reduce heat and cook for 15 minutes with lid tilted slightly.  Stir occasionally.  Once timer goes off, check to see if water is completely absorbed. If not, I remove the cover and continue cooking on low until quinoa is to my desired consistancy.  Store in glass container in the refrigerator for up to two weeks.

How to use Sprouted Quinoa?

Raw or cooked sprouted quinoa can be used in salads, sandwiches, and stir fry.

Breakfast:  Quinoa is an awesome source of complete protein and fiber, very filling and satisfying!  My favorite breakfast is combining 1 1/2 cups of spring water, 1/2 to 1 tsp ground cinnamon, nutmeg, cloves, and ginger, 1 T each ground Flax and Chia seeds, 1 cup sprouted quinoa, 1 cup blueberries, and 1 banana.  Cook for a few minutes until cold quinoa is heated through.  Add 1/2 cup homemade Almond/Pumpkin seed milk.  Ready to eat...Delicious!! 


Salads: Use quinoa as the base for a bean salad.  Toss in some tomatoes, cucumbers, beans of choice, spices, and some lemon or raw apple cider vinegar.  Or, add garbanzo beans, avacado, radishes, and carrots to the quinoa with dressing of your choice.  Be creative and come up with your own combinations!


Rice Substitute: I use quinoa rather than rice.  Use it in casseroles, stir fry, mix with beans, or add  to stew, chili, and soups.  Endless ideas for this superfood!!

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