Power Up with Complex Carbohydrates
Complex carbohydrates are a crucial part of a balanced diet, providing sustained energy, fiber, and essential nutrients. Unlike simple carbs, complex carbs digest slowly, keeping you full and energized longer. One superstar complex carb that has gained popularity is quinoa — a nutrient-packed seed often mistaken for a grain.
What Are Complex Carbohydrates?
Complex carbohydrates are made up of longer chains of sugar molecules, which means they take longer to digest and provide a steady release of energy. They also tend to be rich in fiber, vitamins, and minerals — all essential for good health.
Examples of Complex Carbohydrates:
Quinoa
Brown rice
Oats
Barley
Sweet potatoes
Whole wheat and whole grain breads/pastas
Lentils and other legumes (beans, chickpeas, peas)
Bulgur wheat
Farro
Millet
Including a variety of these foods in your diet can help maintain balanced blood sugar, improve digestion, and keep you feeling full longer.
What Does Quinoa Taste Like?
Plain cooked quinoa has a mild, slightly nutty flavor with a subtle earthiness. Its texture is light and fluffy but slightly chewy, with tiny crunchy bits from the germ that give it an interesting bite. Because of its gentle taste, quinoa is incredibly versatile — it easily absorbs the flavors of whatever it’s cooked or mixed with.
Tips to Spruce Up Quinoa’s Flavor:
Toast before cooking: Lightly toasting dry quinoa in a pan for a few minutes until fragrant brings out a richer, nuttier flavor.
Cook in broth: Instead of water, use low sodium vegetable, chicken, or beef broth to infuse quinoa with extra savory depth.
Add aromatics: Simmer quinoa with garlic, onion, or herbs like bay leaves or thyme to layer in flavor.
Mix in dressings or sauces: Toss cooked quinoa with extra virgin olive oil, lemon juice, soy sauce, or vinaigrettes to brighten and enhance its taste.
Combine with fresh ingredients: Adding fresh veggies, herbs, cheese, nuts, or seeds makes quinoa more exciting and texturally appealing.
Why Quinoa?
Quinoa is a complete protein, meaning it contains all nine essential amino acids, making it perfect for vegetarians and anyone looking to boost their protein intake naturally. It's also rich in fiber, iron, magnesium, and antioxidants, contributing to better digestion, heart health, and overall vitality.
Quinoa in Our Bento Orders
Whether it’s a quinoa salad, a hearty grain bowl, or a side dish, quinoa adds texture, flavor, and a health boost to your lunch or dinner. Our Bento orders are designed to fuel your day with balanced macronutrients — and quinoa is a star ingredient!
Ready to power your day with complex carbohydrates? Try our Bento orders featuring quinoa and whip up this Greek quinoa salad at home for a fresh, nourishing meal. Your body and taste buds will thank you!
High-protein meals can be a great choice, but if you have chronic kidney disease or other health conditions requiring lower protein intake, it's important to consult with your doctor. If you have specific dietary needs, consider adjusting portion sizes or swapping ingredients to better fit your health goals and/or recommendations from your physician. Please consult your primary care physician to ensure the recipes and ideas are appropriate for your condition.
Erin Elise is a Board-Certified Health Coach and Nutritionist on Bento’s Nutrition Team. She strives to make nutritious eating both accessible and enjoyable for all. Growing up in a state park in Washington state sparked her deep love for the outdoors, which continues today. When not working, you can find her hiking scenic trails, swimming in one of Minnesota’s many lakes, or cooking up something delicious—especially a flavorful bowl of tikka masala.
