Quinoa is a whole grain that’s naturally high in fiber and protein. To enjoy quick, healthy lunches or dinners throughout the week, cook quinoa in bulk and refrigerate.
A versatile grain, quinoa can be eaten hot or cold, alone or mixed with a dish or salad. White, red and black quinoa are among the most common varieties eaten. Compared to other grains, quinoa cooks relatively quickly. See how in this video.
How to Cook Quinoa
Makes 4-6 servings
1 cup quinoa
2 cups water or low sodium stock
- Rinse quinoa in a fine mesh strainer.
- In a medium saucepan, combine quinoa and liquid. Bring to a boil.
- Once boiling, bring temperature down to low to allow to simmer.
- Cover and simmer for 15 minutes.
- Remove lid (away from you to avoid steam). With a fork, check for desired consistency.
- Remove saucepan from heat and allow to cool.
- Refrigerate leftover quinoa for up to 6-7 days.
Nutritional information (per serving, 1/2 cup cooked): Calories 110, Fat 2g, Carbohydrate 20g, 3g fiber, Protein 4g.
- Always rinse quinoa before cooking.
- Salt and pepper to taste.
- The typical ratio of quinoa-to-water is 1 cup quinoa and 2 cups water. For a firmer texture, try 1 cup quinoa with 1 1/2 cups water.
- Looking to give your salads a boost? Add quinoa for a fiber- and protein-rich starch.
- Some packages of quinoa may mix the red, white and black varieties. All offer similar nutritional benefits.
Lucette Talamas is a registered dietitian with Community Health  at Baptist Health South Florida. She holds a bachelor’s degree in food science and human nutrition from University of Florida. With additional experience as a clinical dietitian, Lucette enjoys providing practical nutrition information to promote healthy lifestyles that can help prevent and manage chronic diseases. Her expert tips and advice have been featured in print and broadcast media, including Miami Herald, CBS Miami, Telemundo and Univision. Active in professional nutrition organizations, Lucette was recently honored with the 2018 Recognized Young Dietitian of the Year Award from the Florida Academy of Nutrition and Dietetics.