Quinoa Facts & Tips

It’s a great source of vitamins & minerals, Quinoa is higher in lysine than wheat, and is considered a complete protein. Because of its high fat content, quinoa should be stored in the fridge or freezer so it doesn’t go rancid.

Prep & Cook Time: 5 minutes prep, 15 minutes cook time Yield: 4 servings Nutrition Data, 1 cup cooked quinoa, 185 g: 222 cal, 39 g carb, 4 g fat, 8 g protein, 5g fiber, iron 15% DV, good source Vit E, folate, magnesium, phosphorus, manganese, estimated glycemic load 18.

Quinoa Factoid: Botanically, quinoa is not a grain, but a seed belonging to the Goosefoot family. We cook and eat it like a grain, so that’s why it’s known as a grain. Is Red Better Than White? White quinoa is most common, red is less common and more expensive. Red quinoa is harder and holds its shape better, and it has a stronger more earthy taste. Some people think it’s more nutritious but as far as I can tell that’s not necessarily so.

Quinoa has the most protein of any grain

Cooking Quinoa: 

Simple to cook, like rice.

Cooked quinoa looks a bit like couscous, but is more substantial and slightly crunchy.

Basic Quinoa Ingredients:

  • 1 cup quinoa
  • 1 1/2 cups cold water
  • Optional: 1/4 tsp salt


Quinoa Cooking Directions:


To Soak or Not to Soak Quinoa:

Quinoa naturally comes with a bitter coating called saponin which must be rinsed off. Most quinoa that you buy in the U.S. has been pre-rinsed and dried, but I’m a bit anal, so I soak it 5 minutes just in case, to loosen up any residue of saponin, or dust or chaff that remains. Skip soaking if you like, but always rinse quinoa.

Savvy Vegetarian Facebook Page You’ll need a 2 quart pot with tight-fitting lid, and a fine mesh strainer Double the recipe if you want to have leftover quinoa for another meal or two


Soak the quinoa for 5 min in the cooking pot. Soaking helps quinoa to cook evenly, and loosens up any residue of saponin (usually removed in processing), which can give a bitter taste.

To Rinse:

Stir the quinoa with your hand, and carefully pour off the rinsing water, using a fine mesh strainer at the last Drain quinoa well in the strainer, transfer to the cooking pot, add 1 1/2 cups water & 1/4 tsp salt if desired. No salt will make quinoa softer and fluffier, a little salt will make it firmer and it may take a couple extra minutes to cook.

Bring to a boil, cover with a tight-fitting lid, and turn the heat down to simmer Cook for 15 minutes Remove quinoa from heat and allow to sit five minutes with the lid on Fluff quinoa gently with a fork and serve Quinoa is delicious by itself or with any of the recipes listed above.

Veg Protein Ebook Pressure Cooker Directions:

  • 1 cup quinoa to 1 1/4 cups water.
  • Rinse quinoa, add to pressure cooker with water and 1/4 tsp salt if desired.
  • Lock lid on high pressure setting. Bring up to pressure, reduce heat to simmer, cook on high pressure for 5 minutes.
  • Use natural pressure release.

What To Do With Cooked Quinoa:

When I cook quinoa I always make a double batch so I have some left over in the fridge or freezer to use in the recipes below. Use the basic quinoa recipe above as a starting point, and substitute quinoa for couscous or rice in almost any meal. Just a few examples of easy quinoa recipes using cooked quinoa: Breakfast Quinoa, Quinoa Burgers, Quinoa Salad, Quinoa Veggie Stir Fry Great recipes to eat with quinoa: Butternut Squash Stew Crockpot Chickpea Curry Mixed Veggies In Coconut Curry Sauce Mozambique Vegetable Stew. Another great combination is Quinoa-Avocado Recipes – two foods that are delicious together.

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2 thoughts on “Quinoa Facts & Tips

  • Profile photo of tee
    December 1, 2012 at 4:17 pm

    I love quinoa! It tastes great.

  • Profile photo of Grace
    December 1, 2012 at 4:19 pm

    It is so healthy too. Check out the some of the quinoa recipes they are delicious.

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