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Quinoa is a gluten-free pseudocereal from the Andes. Cook the small grains like rice – rinse them well first to wash off the bitter saponins.
Quinoa has long been more than a side for bowls. In this ingredient guide, we look at what makes quinoa special botanically, which nutrients it contains and, above all, why rinsing it before cooking isn't an optional step. The bitter saponins on the surface of the grain are the reason unrinsed quinoa often tastes soapy.
Botanically, quinoa (Chenopodium quinoa) doesn't belong to the grasses like wheat, rice or oats, but to the goosefoot family. That makes it a so-called pseudocereal. In the kitchen this matters mainly because quinoa is naturally gluten-free, so it works as an alternative to classic grains.
Quinoa comes from the Andes in South America, mainly Peru, Bolivia and Ecuador, where it has been grown for centuries. Depending on the variety, the grains are white, red or black, and they differ slightly in flavour and cooking time: white quinoa usually turns out a little fluffier and milder, while red and black varieties often keep more bite.
In the growing regions it's usually harvested in spring or autumn, but you can buy quinoa all year round. If you're looking for other plant sources of protein and fibre, it's also worth a look at pulses or porridge oats.
The values refer to uncooked quinoa and can vary slightly by variety.
| Nutrient | Amount per 100 g |
|---|---|
| Calories | approx. 368 kcal |
| Protein | approx. 14 g |
| Fat | approx. 6 g |
| Carbohydrate | approx. 64 g |
| Fibre | approx. 7 g |
| Magnesium | approx. 197 mg |
| Iron | approx. 4.6 mg |
| Folate | approx. 184 µg |
Once cooked, quinoa holds a lot more water, so the values per 100 g of cooked quinoa are correspondingly lower.
If you want to build quinoa into meals with more protein, the guide to a high-protein diet covers the basics.
The most important practical point with quinoa is rinsing. The seed coat naturally contains saponins – bitter-tasting plant compounds that protect the plant from being eaten by pests. For you in the kitchen, that means two things: unrinsed quinoa often tastes bitter or soapy, and larger amounts of saponin residue can irritate the stomach in sensitive people.
Many products in the shops are already "pre-washed". Even so, a quick extra rinse is almost always worth it. It reduces residues further, and the flavour usually comes out much cleaner.
Here's how:
If you're using quinoa for the first time and wondering about a bitter aftertaste, this is almost always the cause. As with linseed or chia seeds, the right preparation often decides how well a food works in the kitchen.
Once rinsed, quinoa is very versatile. The standard ratio is usually 1 part quinoa to 2 parts water. Depending on the variety, about 12 to 18 minutes' cooking is enough. Then leave it covered for 5 minutes to swell and fluff it up with a fork.
Practical cooking tips:
Quinoa works in bowls, patties, stuffed vegetables, salads or as a side instead of rice. For sweet versions, combine cooked quinoa with unsweetened plant milk, nut butter and fruit. You don't need refined sugar for that.
When you buy, it's worth checking these points:
White quinoa is usually the most widely available and a little milder in flavour. Red and black varieties are often more robust and work well in salads, because they hold their shape a little better.
Store dry quinoa somewhere cool, dry and dark in a well-sealed container. That way it usually keeps for many months. Cooked quinoa belongs in the fridge and should be eaten within 3 to 4 days.
Quinoa generally agrees with most people, but there are a few points:
If you have a sensitive stomach, the guide to the FODMAP diet may also be useful, although quinoa itself usually isn't one of the most problematic foods. For everyday ideas, recipes with fibre & variety are worth a look too.
Here are a few recipe ideas you can build on at SmarTasty:
If you want to browse further, gluten-free recipes often go well with quinoa too.
Yes, usually it makes sense. Even if the pack says "pre-washed", a quick extra rinse often improves the flavour and texture. It takes very little effort and is almost always worth it.
You may see a little foam when you first rinse it. Once the water runs clearer and hardly any foam is visible, the surface is usually clean enough.
That can't be said across the board. Quinoa usually contains more protein, fibre and some minerals than white rice. Which makes sense depends on your dish, what agrees with you and your diet as a whole.
It's best not to. Raw quinoa is heavy going for many people, and the saponin residues are more of a problem. Cooked, it agrees with most people and tastes far better.
Quinoa is a gluten-free pseudocereal with a comparatively large amount of protein, all the essential amino acids and a solid range of micronutrients. The key step before cooking, though, is rinsing it thoroughly: that reduces the bitter saponins and noticeably improves the flavour and how well it agrees with you. Prepare quinoa properly and you get a versatile base for savoury and sweet dishes.