Quinoa Basics: The Seed That Cooks Like a Grain (Rinsing, Ratios and Recipes)

Quinoa, pronounced keen-wah, is a plant native to the Andes mountains of South America. What we eat is its seed, though we cook it like a grain, so it is often called a pseudocereal. It is naturally gluten-free and has a light, slightly nutty taste, which makes it a handy swap for rice or couscous.

What is in quinoa?

One cup of cooked quinoa (about 185 grams) contains roughly 8 grams of protein, 5 grams of fiber and around 220 calories. Unlike most plant foods, quinoa contains all nine essential amino acids, which is why it is often called a complete protein. It also provides magnesium, iron, zinc, folate and manganese. It is a filling food, thanks to its protein and fiber together.

Why you should rinse it

Quinoa seeds are coated with natural compounds called saponins, which taste bitter or soapy. Many packs are pre-rinsed, but it is still a good habit to rinse quinoa in a fine-mesh sieve under cold running water for a minute, rubbing the seeds gently with your fingers. Skip this step and your dish may taste unpleasant.

How to cook it

Use about two parts water or stock to one part quinoa. Bring to a boil, reduce to a low simmer, cover and cook for about 15 minutes, until the water is absorbed and you can see the little curly tails of the germ. Take it off the heat, leave it covered for five minutes, then fluff with a fork. White quinoa is softest, red holds its shape well for salads, and black has a slightly earthier flavor and crunch.

Ways to enjoy it

Serve quinoa as a base for roasted vegetables, beans and a drizzle of dressing. Cook it in milk and top with fruit for a warm breakfast bowl. Mix cooled quinoa with chopped herbs, cucumber, tomato and lemon for a fresh salad. Stir it into soups, use it in veggie burgers, or add cooked quinoa to muffin batter. Dry-toast the seeds in a pan before cooking for a deeper flavor. Quinoa flakes and flour are also available for porridge and baking.

Storage and budget

Keep dry quinoa in an airtight container in a cool cupboard, where it lasts a year or more. Cooked quinoa keeps three to five days in the fridge. It costs more than rice per serving, but a little goes a long way because it swells to about three times its volume when cooked.

Who should check first?

Quinoa contains oxalates and fair amounts of potassium and phosphorus, so people who have been told to limit those because of kidney problems or kidney stones should ask a doctor or dietitian. A few people are sensitive to the saponins and may get an upset stomach. If you have a seed allergy or celiac disease, check packaging for cross-contact with gluten-containing grains. Introduce it slowly if your gut is not used to fiber.

This article is general information, not medical advice.