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Quinoa with Spinach and Peas

Quinoa with Spinach and Peas

If you're after a meal with loads of nutrients, protein and flavour, this is the one! This mix of quinoa with spinach and peas provides absolutely everything I just mentioned. Certainly, the best part is it all fits in the same bowl!

Meals like this one are probably my favourite. It's a very practical and convenient way to have a well-rounded meal. Also, we appreciate reducing the annoying before and after work that comes with cooking at home.

There're only 3 main ingredients in our bowl of goodness, quinoa with spinach and peas. It might seem like there's not much going on here, but it is the complete opposite. 

While I was cooking I had the most random thought. Have you ever wonder what was Popeyes deal with spinach? Yes, Popeye the sailor man, the cartoon. I never really understood why he would become extremely strong and able to defeat anyone just because he ate a can of spinach. 

spinach with quinoa and peas ingredients

Supposedly, back in the day a scientist made a huge mathematical mistake and miscalculated the Iron content in spinach. Due to this error, people believed spinach was some kind of magical food and as a result you could gain unbelievable strength from eating it. 

Someone spot the error and the whole issue was corrected. Even though the myth was busted and we now know spinach doesn't have as much Iron as it was believed, I still give credit to spinach to Popeye's massive gains. 

This leafy green is a highly nutritious food and a pretty decent source of plant-based protein. To give you an idea, 100 calories of spinach contains more protein than 100 calories of beef. 

Unbelievable, right?

Sadly, there's a catch. First of all, spinach is a low-calorie vegetable. So, if we are being realistic, you would need to stuff your face with spinach to hit 100 calories. It seems a bit extreme unless you are Popeye, therefore, we suggest another approach. 

lemon onion and herbs on a chopping board

Divide and conquer. There are an innumerable amount of protein-rich plant-based foods out there. For that reason, pairing spinach with other ingredients seems like a more reasonable and interesting approach. 

The quinoa and spinach bowl we are about to prepare has 17g of protein with just 324 calories per serving. There's a high protein content in relation to their calorie count in all the ingredients we used. 

This is how it looks:

  • Quinoa: 3.9 gr protein/100 calories
  • Green peas: 6.7 gr protein/100 calories
  • Spinach: 12gr protein /100 calories

spinach and quinoa in a wok

Mixing quinoa with spinach and peas is prefect for someone wanting to maintain a healthy weight or for someone working towards building lean muscle and lose body fat. Therefore, if you are hitting the gym hard you can really benefit from a meal like this one. 

If you want to take advantage of the quinoa with spinach mighty duo but you need a bit more variety, we have a few recipes for you. Another favourite one is this Quinoa Power Bowl in which we mix a few other ingredients to make it colourful and keep it interesting.

Spinach with Quinoa and Peas single

Prep time
10 minutes
Total time
Category: Lunch, Dinner
Serves: 4
Allergens: Quinoa


For the stir fry

  • 2 tsps olive oil
  • 1 medium onion (thinly sliced)
  • 2 tsps paprika powder
  • 170 g quinoa
  • 1 tsp sea salt
  • 454 g spinach (washed and thinly sliced)
  • 473 ml water

For the herbs

  • 4 tbsps frozen garden herbs

For the lemon

  • 1 lemon (juiced)
  • 1 tbsp lemon zest

For the peas

  • 536 g frozen green peas


  1. Heat up the oil in a big wok or frying pan and saute the onion for about 5 minutes.
  2. Add the rest of the stir fry ingredients and simmer for about 20 minutes and stir occasionally.
  3. Add the frozen peas and simmer for another 5 minutes.
  4. Before serving adjust taste and add the lemon and the herbs.
  5. Serve in a bowl or on a plate, enjoy!

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