How to Cook Quinoa
- August 12, 2008 by Fox | Comments: 17
What is quinoa? I’ve received a few emails on the wonders of quinoa since launching my free eBook: The Insider’s Guide to Frugal Food & Fitness. Since writing about this cheap, healthy food in my eBook, it seems many of you are interested in how to cook and eat the nutritional wonder known as quinoa.
Quinoa (pronounced KEEN-wah) is a tiny seed high in protein and lower in carbohydrates than most cereal grains – so quinoa nutrition is impressive when compared to other starchy foods. When cooked, quinoa has a light, mild, and fluffy texture with a slight nutty flavor. Quinoa can be used as an alternative in meals and recipes that call for rice, couscous, millet, or any other starchy food. Just add your favorite vegetables, meats or seasonings and enjoy.
About Quinoa
Quinoa was eaten for thousands of years by the Incas of South America, who worshiped it as sacred. No wonder since quinoa is one of the most nutritional foods in the world! Quinoa is considered a complete protein because it contains all eight essential amino acids, it is naturally gluten free (unlike wheat) so it can be eaten by those with Celiac disease, and it’s cheap and easy to prepare. It is also a good source of dietary fiber, phosphorus, and is high in magnesium and iron. Not bad for a little seed, ehh?
In its natural state quinoa has a waxy coating of bitter-tasting saponins, making it terribly untasty. However, most quinoa sold commercially in North America is processed to remove this coating through a rinsing process.
Where to Find Quinoa?
Quinoa can be purchased in grocery stores across the United States, Canada, and Europe. Depending on where you live, you may have to find this sensational seed in a specialty or organic food store or even on Amazon! I often find the cheapest quinoa in the bulk food section at my local supermarket. When shopping for quinoa, be sure to take note if the seeds still have their saponin coating or if this coating has been previously removed through a rinsing process. I have only ever found quinoa without this coating.
How to Cook Quinoa
Quinoa is easy to prepare. It takes only 15 minutes to cook a family portion of this wonder food, so do try it in place of rice, pasta, or other recipes calling for longer cooking complex carbohydrates.
- Note: Check if your quinoa still has a saponin coating. If your quinoa does have a waxy coating then the first step is soak the quinoa in water for 2 hours. Change the water and resoak for another hour. Vigorously rinse the quinoa under running water in a fine strainer or cheese cloth to remove the final traces of bitter tasting saponin. Most quinoa bought in boxes or in bulk stores comes pre-rinsed without this saponin coating for your convenience (just like in the photograph above, left side).
Cooking Quinoa:
- For every one cup of quinoa, bring two cups of water to a boil (just like rice). If you prefer your food more al dente, then use just 1.5 cups of water.
- Cover the boiling cooking quinoa and reduce to a simmer. Cook for 12-15 minutes, or until the germ separates from the seed. The cooked germ looks like a tiny curl (see photograph above comparing cooked quinoa (right side) to uncooked quinoa (left side)).
- Let quinoa stand for about 3 minutes to become fully fluffy.
Alternatively:
- Use a rice cooker to cook quinoa by combining one measure of quinoa with two measures of water.
- Try replacing water with chicken or vegetable broth to flavor the quinoa and add some spice to your meals.
Quinoa Recipes
There are endless recipes for cooking quinoa, like in the book: The New Whole Grain Cookbook Terrific Recipes Using Farro, Quinoa, Brown Rice, Barley, and Many Other Delicious and Nutritious Grains. But here’s a quick list of quinoa recipes high in nutrition and packed with flavor:
- Vegetarian Slow Cooker Recipes with Quinoa
- Quinoa Recipe: Yummy Quinoa for Breakfast
- 10 Fantastic Frugalicious Foods (Quinoa is a Winner)
Do you eat quinoa? How do you like to cook quinoa? Have a unique method for cooking quinoa or want to share a favorite quinoa recipe?
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Your Two Cents:
Yum! I love Quinoa.
I love quinoa!
I make a savory version prepared as you describe as above. Then I add a tiny bit of basil-infused olive oil, some roasted red peppers (chopped), salt, pepper, a handful of fresh basil broken into little bits, some fresh lemon juice, and about a quarter cup of parmesan cheese. Delish by itself or served as a side/salad with some grilled chicken. Can be served warm, chilled, or at room temp.
I also make a version with fresh corn, black beans, cilantro, a can of rotelle – or fresh tomatoes & chilies (when I have them around) and lime juice. I serve this wrapped up in corn tortillas.
@Hedy Yum! So do I! I’m a little strange through, I eat it for breakfast like oatmeal, with apple slices and cinnamon.
@Heidi Ok, those recipes sound delicious. My “better half” often wraps quinoa into a tortilla.
I do no like quinoa’s smell so I mix it oat, spelt and kasha. I love the mixture in the morning. Another meal that I make is with wheat. I buy soft or hard kernel wheat and soak it in water over night for 10 hrs (preferably Friday). Saturday morning, I make a puree and heat it over low temp with some salt. You need extra water and need to mix it evenly and frequently to avoid burning. After it thickens I add some cinemmon and let it cool. Then serve with banana or apple. A good butter makes a very rich smell. enjoy.
I like to steam it using a yunnan clay pot cooker and it turns out great! i also like to substitute it for rice in a risotto and for coucous in a tabbouleh-style salad. yum.
Trader Joe’s sells quinoa, though price recently jumped from 2.50/lb to 3.99/lb in soCal. Yikes! I like to eat it like oatmeal, mixed with milk and banana for breakfast.
http://allrecipes.com/Recipe/Quinoa-Pudding-2/Detail.aspx
I bought my first packet of quinoa a while ago, mainly for it’s protein content.
It’s a great alternative to rice / pasta!!
This post has been in the back of my mind for months, but I finally went to the local grocery store and hunted down some quinoa.
It was sorta pricey, about $7 for a small box, but it’s delicious! I’ll need to visit some other grocery stores and see if I can find it cheaper.
@A.J. So happy you like it! Quinoa is an excellent source of protein! I buy mine in bulk, without a brand, so it’s A LOT cheaper. I’d say at $7 a box, your brand is probably being sold as a “specialty” product, therefore more expensive.
Sautee kale, spinach and swiss chard with garlic. Add these vegetables along with fresh, raw cucumbers, tomatoes and avocados to cooked quinoa. Season with Braggs. Amazing and so many good greens!
I bought a pound of bulk quinoa at the store, not sure how to tell if it’s been pre washed?
@Daddyo Great question. I’ve only found the pre-washed quinoa in bulk stores. If you look in the photo above the pre-washed variety is pictured on the left side. If yours looks different, I would suggest soaking it for a while to remove the husks. Hope this helps.
Oh, big difference. (looking at the picture). I see the husks now. I wasn’t clear on what was in the bowl on the right, silly me.
I have the pre-washed stuff.
Thanks Soooo much.
BTW WHO lists quinoa as one of the super foods.
@Daddyo Ahh. The quinoa pictured on the right is cooked. It gets really fluffy when done.
I also have just discovered Quinoa and really like it. I got mine from Costco for about $8.99 a bag of 1.36kg, and it was the pre-washed organic kind too, so even better!
I just cook mine in the rice cooker and have it in a container in the fridge. When I have soups or stews, I add a few spoonfuls. Tastes yummy and really hits the spot!
My mom also mentioned that they make dessert out if quinoa as well in my home country. We cook it with coconut milk and sugar. I will have to try it and let you know what it tastes like!