How to: Cook Quinoa



Quinoa is a grain crop that is grown for its edible seeds. It is pronounced KEEN-wah. Although it looks like a grain, it is technically a “seed” which is prepared and eaten similarly to a rice. It comes in a variety of colours – all with a similar taste and nutritional value. You can also buy quinoa flour and use it as a substitute for white flour in most recipes (try this one).

So now you can pronounce it, why should you eat it?

It’s Incredibly Nutritious

High in protein and fibre, quinoa its great for keeping you satiated for long periods – perfect for those looking to lose weight. It’s also low GI, so it won’t spike your blood sugar levels like some other starchy carbs. Although it’s not technically a grain, it still counts as a “whole grain” food, and is totally gluten free.

Just 1 cup cooked quinoa provides:

  • Protein: 8 grams.
  • Fiber: 5 grams.
  • Manganese: 58% of the RDA.
  • Magnesium: 30% of the RDA.
  • Phosphorus: 28% of the RDA.
  • Folate + Copper: 19% of the RDA.
  • Iron: 15% of the RDA.
  • Zinc: 13% of the RDA.
  • Potassium: 9% of the RDA.
  • Over 10% of the RDA for Vitamins B1, B2 and B6.

To top it off, quinoa also happens to be very high in antioxidants –  neutralising free radicals and helping you fight ageing and disease.

You can read more about quinoa and its nutritional benefits here.



You’ve got to try it right? The very wonderful people at KeenWah have put together a simple ‘How To’ vid demonstrating the best way to cook this delicious seed. Get it right and you’ll be rewarded with fluffy, tasty quinoa in just 15 minutes.



You’re good to go. Try it in place of rice in any savoury dish, or try my healthy Apple & Walnut Quinoa Porridge recipe.


About Sally O'Neil - Editor in Chief

Sal is on a mission to prove that healthy and nutritious doesn’t have to be boring – and that even while staying in shape you can have your cake and eat it too. After losing 14kg from adopting a healthier lifestyle, she shares her journey with others on The Fit Foodie Blog. She also writes for two national health magazines, has launched her own range of healthy Protein Ball Mixes: Fit Mixes, and is the author of Chocolate Everyday.

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One Response to “How to: Cook Quinoa”

  1. 10 Vegan Sources of Protein - The Fit Foodie

    […]  Quinoa is so versatile (I love it as a delicious substitue for rice pudding) and delivers about 9 grams of protein per cup. […]

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