Andean millet is a versatile and nutritious grain that has become increasingly popular in recent years. If you’ve never cooked quinoa before, it’s easy to make and a great base for a variety of dishes.
Quinoa (pronounced KEEN-wah) is a plant-based grain native to South America.
Quinoa is small, round and comes in several colors. You can find white quinoa, red quinoa, and black quinoa.
Quinoa has a slightly earthy and nutty flavor with a tender, fluffy, and slightly chewy texture.
Its unique taste can be described as a combination of rice, couscous and oatmeal.
Quinoa is delicious on its own, but you can also use it as a base for a variety of dishes such as salads (e.g. salad with roasted vegetables), stir-fries, soups or as an accompaniment to roasted vegetables or meat.
Quinoa can even be used to add nutritional value to healthy desserts (like these quinoa cookies).
Health Benefits of Quinoa
In addition to being a tasty and versatile grain, quinoa offers several health benefits.
Here are some reasons why you should consider including quinoa in your diet:
- Rich in nutrients. Quinoa is a great source of nutrients like fiber, protein, folic acid, magnesium, iron and zinc. In fact, it’s one of the few plant foods that contains all nine essential amino acids, which is how it’s made a complete source of protein.
- Gluten free. Quinoa is naturally gluten-free, making it a great option for those with celiac disease or gluten sensitivity.
- blood sugar control. Quinoa has a low glycemic index, which means it doesn’t cause a rapid rise in blood sugar levels. This makes it a great option for diabetics or anyone looking to control their blood sugar levels.*
- heart health. Rich in antioxidants, quinoa has been shown to reduce inflammation, which may help reduce the risk of heart disease.*
- keeps you satisfied. Quinoa is high in fiber and protein, which can help you feel full and satisfied after eating.
How to cook quinoa on the stovetop
Follow these simple steps to make quinoa on the stovetop the easy way!
Quinoa cooks quickly — about 25 minutes — making it a good alternative to the slower cooking of whole grains like brown rice.
The ingredients
- Andean millet. White, red or black (or a mix!).
- Water. The ratio of water to quinoa is crucial. You can use broth for a heartier flavor.
The directions
- Rinse the quinoa through a fine sieve with cold water until the water runs clear. Don’t skip this step!
- Place quinoa in a medium saucepan of boiling water. Reduce the heat to low and cover the lid. Simmer for 15 minutes.
- Remove from stove. Cover and leave to rest for 10 minutes.
- Fluff up with a fork and top with herbs if you like.
storage tips
- To store. Allow the quinoa to cool before storing in an airtight container. Store cooked quinoa in the refrigerator for up to 5 days.
- To warm up. Place quinoa and a small amount of water or broth (or an ice cube!) in a microwave-safe bowl and microwave 1-2 minutes until reheated.
- Freeze. Freeze cooked, refrigerated quinoa in a freezer-safe storage container for up to 3 months. Thaw overnight in the refrigerator before reheating.
Ways to use quinoa
- bowls and salads. Quinoa Chickpea Salad, Butternut Squash Quinoa Salad, Broccoli Quinoa Salad, and Roasted Sweet Potato Black Bean Quinoa Salad are filling and great for meal prep.
- fruit. Red, White, and Blue Quinoa Fruit Salad makes a great potluck side. I even love this for breakfast.
- casseroles and pans. Broccoli Quinoa Casserole, Healthy Garlic Shrimp with Quinoa, and One Pan Broccoli Quinoa Skillet are delicious and filling.
- Bakery products. Quinoa chocolate bark, quinoa cookies, and quinoa breakfast bars get a healthy boost from quinoa.
- Vegetarian Exchange. Use quinoa as the base for the quinoa burger.
- stir fries. Quinoa makes a great rice swap in stir-fries. Serve quinoa with tofu stir-fry, broccoli tofu stir-fry, bourbon chicken, or any of these other stir-fries.
Meal prep tip
Quinoa is a great grain for meal prep! Double the recipe earlier in the week for a large batch you can use to quickly add a nutritious grain to your meals.
In just 30 minutes you’ll be enjoying nutritious and delicious quinoa on the stovetop!
frequently asked Questions
Rinsing quinoa helps remove saponin and other impurities like dirt or debris that may be present. Saponin is a bitter-tasting compound that can make quinoa taste unpleasant if not rinsed off.
Saponin is a natural insecticide produced by the quinoa plant to deter insects and birds from eating it. While saponin is not harmful to humans, it can cause digestive distress in some people, especially if they consume large amounts of quinoa on a regular basis.
It’s important to note that some pre-packaged quinoas may already have been rinsed. However, it’s still a good idea to rinse it again before cooking.
1 cup of uncooked quinoa yields about 3 cups of cooked.
Once you’ve cooked quinoa, you can add butter, salt, pepper, and any herbs you want!
Quinoa is pronounced KEEN-wah.
- 2 cups of water
- 1 Cup Andean millet
- Chopped fresh coriander Parsley or herbs of your choice (optional)
- TO STORE: Allow the quinoa to cool before storing in an airtight container. Store cooked white rice in the refrigerator for up to 5 days.
- TO WARM UP: Place quinoa and a small amount of water or broth (or an ice cube!) in a microwave-safe bowl and microwave 1-2 minutes until reheated.
- FREEZE: Freeze cooked quinoa in a freezer-safe storage container for up to 3 months. Thaw overnight in the refrigerator before reheating.
Portion: 1 cup cookedCalories: 209kcalCarbohydrates: 36GProtein: 8thGFat: 3GSaturated Fatty Acids: 0.4GPolyunsaturated fat: 2GMonounsaturated fatty acids: 1GPotassium: 319mgFiber: 4GVitamin A: 8thieCalcium: 31mgIron: 3mg
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*See healthline.com for quinoa health benefits.