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Home » Recipes

Quinoa and Rice With Sweet Potatoes

Published: Feb 3, 2013 · Updated: Aug 11, 2023 by Kristi Winkels, RDN, LD · This post may contain affiliate links · 2 Comments

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Hearty and nutritious quinoa and rice with sweet potatoes is a satisfying dish that can be a side dish or a meal on its own and it's free of the top 8 allergens.

Quinoa and Rice

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  • Nutrition notes
  • How to make it
  • Serving suggestions
  • Related recipes
  • 📖 Recipe
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Nutrition notes

This recipe is a nutritious dish! For people avoiding wheat due to a wheat allergy or gluten intolerance, finding wheat/gluten free whole grains can sometimes be a challenge.

Quinoa (keen-wah) is a unique whole grain (actually a seed). Not only does it have B vitamins and fiber but it also provides a complete protein. That means it contains all nine essential amino acids that our bodies can't make on their own.

One serving of this dish contains about 6 grams of protein which is higher than most grain dishes.

You'll also get a good amount of fiber in a serving of this dish! Quinoa and brown rice are both whole grains - great sources of fiber - and the vegetables also provide some fiber as well.

A healthy dish is only healthy if it gets eaten so...is it any good? Well, let me tell you, my youngest son was a bit skeptical when he saw it but he actually had a second helping AND had leftovers for lunch the next day! 🙂

How to make it

Quinoa and Rice

This is a fairly easy dish to put together. The hardest part is chopping vegetables! One meal planning strategy that I use all the time is to prep for two dishes at one time. For example, I might decide to make this dish and chicken noodle soup in the same week. When I'm prepping one of those dishes, I chop extra carrots, celery, and onion and set them aside for the next meal. It's such a huge time saver!

Once the vegetables are chopped, saute them in extra virgin olive oil over medium heat. Cook them until they are tender and the onion is translucent.

While you're doing that, be sure to rinse the quinoa because it has a natural coating called saponin which can make your dish taste bitter. Even if you buy pre-rinsed quinoa, it can't hurt to give it a rinse. I put it in my mesh strainer which has pretty small holes but I do lose a few seeds in the process. Once the quinoa gets wet the grains all stick together so this isn't too big of a problem.

When your veggies are done cooking and you've rinsed the quinoa, you can combine all of the ingredients in a casserole dish. I use an 8 quart baking dish which leaves enough room to stir everything together.

Broth often has gluten/wheat so find one that is safe for you. I share my favorites on the wheat substitutes page.

Serving suggestions

The flavors of this dish remind me of fall - maybe it's the sweet potatoes! It would be a wonderful side dish at Thanksgiving.

It's meant to be a side dish but it is hearty enough to stand alone as a main dish. I would add a salad or steamed vegetable to round it out.

Here I served it with a grilled chicken breast and salad greens with cranberry vinaigrette. Yum!

Quinoa and Rice

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📖 Recipe

Quinoa and Rice

Quinoa with Brown Rice and Sweet Potatoes

Kristi Winkels, RDN, LD
This is a hearty dish that contains protein and fiber. It is free of dairy, egg, soy, wheat/gluten, peanuts, tree nuts, fish, and shellfish.
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Prep Time 15 minutes mins
Cook Time 40 minutes mins
Total Time 55 minutes mins
Course Main Course, Side Dish
Servings 6 servings
Calories 170 kcal

Ingredients
  

  • "Safe" cooking spray
  • 1 tablespoon extra virgin olive oil
  • 1 medium onion chopped
  • 1 medium carrot chopped
  • 3 stalks of celery chopped
  • 1 medium sweet potato peeled and chopped
  • ¾ cup uncooked brown rice
  • ¾ cup uncooked quinoa rinsed
  • 3 cups gluten free vegetable or chicken broth
  • ½ teaspoon dried thyme leaves
  • ½ teaspoon salt

Instructions
 

  • Preheat the oven to 350° F. Spray an 8 quart casserole dish with cooking spray.
  • Heat the oil in a large skillet over medium heat. Add the onion, carrot, celery and sweet potato to the skillet and saute until tender.
  • Scoop the sauteed vegetables into the 8 quart casserole dish and add the quinoa, brown rice, broth, thyme, and salt. Stir to combine.
  • Bake in a preheated oven for 30-40 minutes or until the liquid has been absorbed and the grains are tender. Serve immediately.

Notes

Nutrition Facts for ¾ cup: Total calories: 170,  Total fat: 3.3 grams, saturated fat: 0.5 grams, cholesterol 0 mg, sodium 227 mg, carbohydrate 30 grams; fiber 3 grams,  sugars: 3 grams, Protein: 6 grams

Nutrition

Calories: 170kcal
Keyword dairy free, egg free, fish free, gluten free, peanut free, shellfish free, soy free, tree nut free, wheat free
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Kristi Winkels, RDN, LD
Kristi Winkels, RDN, LD
Kristi Winkels is a Registered Dietitian and food allergy mom who helps people navigate dietary restrictions due to food allergies and intolerances. Read more about Kristi and get in touch here.
Kristi Winkels, RDN, LD
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About Kristi Winkels, RDN, LD

Kristi Winkels is a Registered Dietitian and food allergy mom who helps people navigate dietary restrictions due to food allergies and intolerances. Read more about Kristi and get in touch here.

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  1. beth says

    May 08, 2018 at 6:52 pm

    Can this be made as a freeze-ahead dish? In whole or in part...

    Reply
    • Kristi says

      May 08, 2018 at 9:03 pm

      Hi Beth,
      I haven't tried it myself but I do think it would freeze/reheat well!

      Reply

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Kristi Winkels, RDN, LD
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Kristi Winkels is a Registered Dietitian and food allergy mom who helps people navigate dietary restrictions due to food allergies and intolerances. Read more about Kristi and get in touch here.
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Kristi Winkels, RDN, LD
Kristi Winkels, RDN, LD
Kristi Winkels is a Registered Dietitian and food allergy mom who helps people navigate dietary restrictions due to food allergies and intolerances. Read more about Kristi and get in touch here.
Kristi Winkels, RDN, LD
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