Quinoa (pronounced keen-wah) has become a popular staple in kitchens around the world. It’s quick to cook, versatile and has a lovely nutty flavour. Here’s what it is, what’s in it and how to cook it well.
What is quinoa?
Although we cook and eat it like a grain, quinoa is actually the seed of a plant related to spinach and beetroot. It was cultivated in the Andes of South America for thousands of years before becoming popular elsewhere.
You’ll usually find white, red and black quinoa. White is the mildest and fluffiest; red and black hold their shape well and have a slightly earthier flavour.
What’s in it
Quinoa is a nourishing food that fits well into a balanced diet:
- Protein. It contains more protein than many grains, and it includes all nine essential amino acids, which makes it a useful choice for plant-based eaters.
- Fibre. It provides fibre, which supports healthy digestion.
- Minerals. It contains minerals such as magnesium, iron and manganese.
- Gluten-free. It’s naturally free of gluten, so it can suit people who avoid gluten. If you have coeliac disease, check packaging for cross-contamination.
Like any single food, quinoa isn’t a miracle. It’s simply a nourishing ingredient that’s easy to enjoy as part of varied meals.
How to cook quinoa
- Rinse it. Quinoa has a natural coating that can taste bitter. Rinse it well in a fine sieve under running water, unless the packet says it’s pre-rinsed.
- Measure. Use one cup of quinoa to two cups of water or stock.
- Simmer. Bring to the boil, then reduce the heat, cover and simmer for about fifteen minutes, until the water is absorbed.
- Rest. Take it off the heat and leave it covered for five minutes.
- Fluff. Fluff it with a fork before serving.
Ways to enjoy it
- Breakfast: warm quinoa with milk, cinnamon and fruit.
- Salads: toss with roast vegetables, herbs, lemon and olive oil.
- Bowls: top with beans, avocado and a squeeze of lime.
- Soups: add a handful to thicken and enrich.
- Sides: serve instead of rice with curries and stews.
A mindful moment
When you next cook quinoa, take a moment to notice the sound of it simmering, the nutty aroma and the way the grains open up. Cooking can be a lovely, grounding pause in your day.
How little is enough
Try quinoa in one meal this week. A simple salad or a side dish is a great place to start.
For more, read top sources of plant-based protein.
If you’d like a gentle companion in the kitchen, there’s a short food guide on the Guides page.