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Also known as: keenwah, kinwa, quinoa, uncooked quinoa
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Vibrant bell peppers filled with a hearty mix of fluffy quinoa, black beans, sweet corn, and zucchini. Seasoned with cumin and oregano, this baked dish is a colorful, satisfying, and heart-healthy meal.
A fluffy, savory quinoa pilaf packed with colorful vegetables and herbs. This healthy, gluten-free dish is perfect as a light main course or a hearty side dish, ready in under 30 minutes.
Hearty bell peppers filled with a savory mix of fluffy quinoa, black beans, corn, and spices, all baked under a blanket of melted cheese. A wholesome and colorful vegetarian meal that's both satisfying and beautiful on the plate.
Yes, quinoa is highly nutritious, often called a "superfood." It's a complete protein, providing all nine essential amino acids, which is rare for a plant food. It's also rich in fiber, antioxidants, and essential minerals like magnesium, iron, and manganese, supporting overall health, digestion, and energy.
Per 100g (dry weight), quinoa contains approximately 328.39 calories, 13.11g of protein, 53.65g of carbohydrates, and 5.5g of fat. It is also a good source of dietary fiber, contributing to digestive health and satiety.
Yes, quinoa can be beneficial for weight loss. Its high protein and fiber content promote satiety, helping you feel full longer and potentially reducing overall calorie intake. It also has a relatively low glycemic index, which can help manage blood sugar levels and prevent cravings.
Yes, quinoa is naturally gluten-free. It is a pseudocereal, not a true grain, and is safe for individuals with celiac disease or gluten sensitivity. However, always check labels for certified gluten-free products to avoid potential cross-contamination during processing.
Yes, quinoa is 100% vegan. It is a plant-based seed and contains no animal products or by-products. It serves as an excellent complete protein source for those following a vegan diet.
No, quinoa is generally not considered keto-friendly or low-carb due to its relatively high carbohydrate content. With approximately 53.65g of carbs per 100g (dry weight), it typically exceeds the daily carb limits for a ketogenic diet. Individuals on low-carb diets usually opt for alternatives like cauliflower rice.
quinoa is a versatile ingredient found in cuisines around the world. With 328.39 calories per 100g and 13.11 grams of protein, it's a nutritious addition to many dishes.
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To cook quinoa, combine one part rinsed quinoa with two parts water or broth in a pot. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until all liquid is absorbed and the quinoa is fluffy. Let it sit for 5 minutes off the heat before fluffing with a fork.
Yes, it is highly recommended to rinse quinoa thoroughly before cooking. Quinoa seeds are naturally coated with saponins, a bitter, soap-like compound that can give cooked quinoa an unpleasant taste. Rinsing under cold running water removes these saponins.
Uncooked quinoa should be stored in an airtight container in a cool, dark, and dry place, where it can last for up to 2-3 years. Cooked quinoa can be stored in an airtight container in the refrigerator for 3-5 days or frozen for up to 2 months.
Quinoa has a mild, slightly nutty flavor with a somewhat earthy undertone. When cooked, it has a fluffy yet slightly chewy texture. The taste is generally neutral enough to absorb flavors from other ingredients, making it versatile for both savory and sweet dishes.
