The Ultimate Guide to How to Cook Quinoa

With all of its health benefits, from a high protein content to a hearty dose of vitamins and minerals, quinoa is truly a super-food! It has long existed in the human diet, having once been a staple of pre-Columbian civilizations in Peru and Brazil.

Quinoa (pronounced KEEN-wah) has a nutty flavor and soft crunch that pairs well with just about anything.

The trick? Learning how to cook quinoa perfectly so that it is neither mushy nor dry.

We’re going to talk about some fool-proof methods for cooking quinoa and some of our favorite quinoa pairings. Read on to find out everything you need to know to incorporate this superfood into your diet!

Health Benefits of Quinoa

Quinoa packs a serious punch when it comes to health benefits. One cup contains 8 grams of protein, 5 grams of fiber, and 15% of the recommended daily allowance of iron. On top of that, a cup of quinoa can boost your B-vitamin intake, something that people who restrict their meat and egg intake are often not getting enough of.

As you can see, quinoa is a vegetarian’s dream! It is unlikely that you will encounter a vegetarian restaurant that doesn’t have quinoa featured on the menu.

If you’re a believer in pairing your veggies and proteins with a grain or starch, consider opting for quinoa. It has more protein and fiber than most kinds of rice and a lower fat content than pasta. Whether you’re looking to lose weight or trying to make healthier choices, quinoa will be your best friend!

How to Cook Quinoa

Quinoa is super easy to cook, but it’s also pretty easy to over- or under-cook. We’ve taken the trial and error process out of the equation by finding the perfect method for flawless quinoa!

The Basics: How to Prep and What to Have on Hand

First, you’ll need to decide on your quinoa. Most grocery stores offer white, red, or black quinoa, white being the most common and neutral. If you’re not sure how you’re going to feel about that nutty flavor, we’d recommend starting off with white!

No matter the kind, all quinoa cooks the same. Grab your quinoa, a mesh strainer, a teaspoon or so of olive oil, and either water or broth and let’s get started! Bear in mind that one cup of dry quinoa will expand while cooking and yield approximately three cups.

Before you cook quinoa, it’s a good idea to rinse it in your mesh strainer. This is because quinoa has a coating of saponins, a chemical that has a bitter or soapy taste.

There’s a lot of debate online about the health risks of consuming saponins, but research has found that in such small quantities, it’s only going to be a problem for people who have a saponin allergy. That being said, it’s still a good idea to rinse your quinoa to get rid of that yucky taste!

After you’ve rinsed your quinoa, add your olive oil to a saucepan and heat over medium heat until it’s lightly simmering. Dump in your quinoa and stir for about two minutes or until the quinoa has a golden color.

From Stovetop to Plate: Cooking Quinoa with Ease

Now it’s time to get to boiling! No matter how much quinoa you’re cooking, you will always double the amount of liquid you’re using. In other words, one cup of dry quinoa will require two cups of liquid.

It’s always acceptable to cook quinoa with water, but if you’re looking for some added flavor and earthiness, use vegetable or chicken broth, instead! If you’re using water, consider salting it to reduce blandness.

With your toasted quinoa still in the saucepan, add your water or broth and bring it to a boil. Lower the heat to the lowest setting, cover your pan and set your timer to 15 minutes.

Once the timer goes off, remove the pan from the heat but don’t remove the lid! You want your quinoa to sit for another 5 minutes to make sure all of the liquid is fully absorbed. If, after this time, there is still liquid in the pan, turn the heat back on to the lowest setting and cook the quinoa uncovered for another two to five minutes.

When it’s finished, you’ll notice some curly-ques resting on (but slightly separated from) the grains. That’s a good thing! Now, use a fork to fluff up your quinoa and you’re ready to go!

Perfect Pairings: Our Favorite Quinoa Recipes

Although quinoa does have a distinct flavor, it’s one of those grains that will take on just about any seasonings or sauces you add to it. You can add it to just about any recipe you already love! Beef up your stews, soups, or salads, or substitute quinoa for rice or other grains you’d usually use.

In case you’re not feeling experimental, we’ve grabbed three of our favorite quinoa recipes that are easy, healthy, and delicious! As they are, all three of them are vegetarian. If you’re not feeling the meat-free life, prepare a lean meat however you’d like and mix it in or serve it on the side!

Tex-Mex Quinoa Salad

This tex-mex quinoa salad is super easy to make and you can find almost everything you need in your pantry!

Dry and frozen goods:

• 1 can of black beans
• 1 can of corn (or 1 1/2 cups of frozen corn)
• 1 cup uncooked quinoa
• 1/3 cup olive oil
• 1 tablespoon apple cider vinegar
• Mexican-style spices of your preference (we love cumin, chili powder, garlic powder, and smoked paprika)

Fresh goods:

• 1 pint of cherry tomatoes, halved
• 1/4 red onion, minced
• 1/4 cup chopped cilantro
• 2 large avocados, cut into slices or cubes

Get your quinoa started a few hours early, as it’s going to need a few hours to chill in the fridge before serving.

Once it’s cool, go ahead and cut up your fresh ingredients and drain your canned goods. If you’re using frozen corn, give it a zap in the microwave so that it’s thawed out and ready to go!

Grab a small bowl to throw together the tex-mex vinaigrette. Combine your olive oil, apple cider vinegar, spices, and about half of your cilantro. Reserve the rest of your cilantro for garnish.

Mix everything but the extra cilantro and avocado in a large bowl. Make sure that dressing is coating everything! Once you’ve got your own serving doled out, add as much avocado and cilantro as you’d like!

Veggie-Packed Asian Style Quinoa Bowl

Let’s be real for a second and acknowledge that we don’t eat as many veggies as we should every single day. If you’re in need of a big veggie boost, this Asian style quinoa bowl is just what the doctor ordered!

Dry goods:

• 1 cup uncooked quinoa
• 2 tablespoons sesame oil
• 1 can of chickpeas
• 2 tablespoons of soy sauce
• 1 tablespoon of sriracha
• Peanuts or sesame seeds for garnish

Fresh goods:

• 1/4 cup green onion, minced
• 4 cups broccolini
• 2 cloves garlic, minced
• 1 cup carrot, cut into matchsticks
• 1 cup of green dressing of your choosing (we’re partial to Green Goddess dressing)

Get your quinoa started so that it’s simmering while you’re cutting up your delicious veggies. In a large pan, heat the sesame oil on medium-high heat. Cook the veggies and chickpeas for 3-5 minutes so that they’re cooked but still crunchy. Stir in the soy sauce, sriracha, and garlic.

Once the quinoa is cooked, dole it out into bowls and add generous amounts of your cooked veggies. Drizzle everything with your green dressing and top it off with peanuts or sesame seeds.

Caprese Quinoa Salad

This is by far the easiest recipe on our list! If you’ve got room in your diet for cheese, this is a delicious option. Plus, this is the perfect solution to that basil plant you bought this summer that is thriving beyond belief!

Dry goods:

• 2/3 cup uncooked quinoa
• 2 tablespoons of balsamic vinegar
• 2 tablespoons of olive oil
• freshly cracked pepper to taste

Fresh goods:

• 8 ounces of mozzarella balls, halved or quartered
• 1.5 cups of cherry tomatoes, halved
• 1/2 cup basil, chopped

Once again, you’ll want to start cooking your quinoa a few hours before you’re ready to eat, as you’ll need the quinoa to cool. Cook it, put it in a covered bowl or Tupperware container, and toss it in the fridge.

What comes next is beyond simple! Cut up your mozzarella, tomatoes, and basil. Mix it all together with your quinoa, stirring carefully so you don’t smush your tomato halves. In a separate, smaller bowl, mix the olive oil and vinegar before drizzling the mixture over your Caprese quinoa salad.

Dole out your servings, add as much pepper as you’d like, and enjoy!

Keep It Simple and Healthy

Any good diet is based less on calories than on well-rounded health! Learning how to cook quinoa will change your cooking game for the better and add protein, fiber, and more to every meal.

For more tips on clean eating and maintaining your figure, check out more of our blog posts!

photo credit: verchmarco Quinoa with Roasted Vegetables in a White Bowl (Flip 2019) (Flip 2019) via photopin (license)