Advertisement

How to Cook Quinoa (so It's Not Bland and Boring)

Photo credit: Courtesy of Chelsea's Messy Apron
Photo credit: Courtesy of Chelsea's Messy Apron

From Women's Health

Googling ‘how to cook quinoa’? Chances are, you’re keen to mix up your carb sources a little bit from your standard sweet potato - pasta - rice rotation. You’ve heard nutritionists and normal folk alike raving about it its protein content—but more on that later.

What is quinoa?

First things first—what actually is quinoa (that’s ‘keen-waa’, for your ref)? Well, you may be surprised to discover that the versatile carbohydrate is not a grain but a seed that’s been growing on plants in South America for thousands of years. It sure as heck looks (and cooks) like a grain, but scientifically speaking, it classifies as a "pseudo-cereal grain", aka seed-that's-very-like-a-grain, alongside amaranth and buckwheat.

Is quinoa good for you?

Making its way onto Western plates in the last decade or so, quinoa has been hailed for its high protein content. But what does its nutritional breakdown look like?

According to David Rogerson, lecturer in sports nutrition at Sheffield Hallam, macro-wise, not only does one serving of cooked quinoa contain 4.4g of protein, 19.4g slow release carbohydrates and 1.9g fat, it’s gluten-free, high in fibre and one of the only plant foods that contains all nine essential amino acids (these are the building blocks for protein).

How much quinoa is one portion?

One serving of quinoa, according to Rogerson, can range from 50g to 100g of uncooked seed, depending on your gender and hunger level.

How many calories in a portion of quinoa?

A serving of quinoa does contain fewer calories overall than white rice. One 100g portion of quinoa will provide your body with 120 calories of energy, whereas white rice has 130 calories. And that’s before you take stock of the fibre, vitamin, mineral and macronutrient levels.

How much protein does a portion of quinoa have?

As above, one portion contains 4.4g of protein. While that may not seem super high, it’s just shy of the same amount of protein as an egg, and when compared to the 1.7g you’ll get from an equivalent portion of cooked rice, it’s a winner, winner.

Photo credit: Stocksy
Photo credit: Stocksy

Wait... there are different types of quinoa?

Oh yep—hundreds, according to Rogerson. White, yellow, red and black are the most common, the main difference being that white and yellow are slightly milder in taste.

White and yellow quinoa:

  • Light, more subtle flavour

  • Soft texture

  • Ideal as an oat substitute for porridge, pancakes or baking.

Red and black quinoa:

  • Strong, earthy flavour

  • Firm texture

  • Ideal in soups, stews and as a rice substitute.

How to cook quinoa: your guide

According to Patrick Drake, founder of meal box service HelloFresh, from start to finish, cooking quinoa should take half an hour. Don't know where to start? Follow this simple recipe:

  1. First, rinse your quinoa thoroughly for a minute. This is important as it’s covered in a bitter-tasting coating called saponin.

  2. Then, bring two parts liquid to one part quinoa to a boil (roughly 20 minutes) on high heat

  3. Take the pan off the heat, remove the lid and cover in a clean tea towel for 10 minutes.

  4. For added flavour, mix through a stock cube, herbs, spices and seasoning. Fluff up the quinoa using a fork and enjoy!

Top tip: The grains are too small for a colander or even a sieve so, if you don’t have a finer strainer, use a coffee filter to ensure it doesn’t all fall down the sink.

How to use quinoa

There are a lots of ways you can use quinoa, according to Rogerson. You can use quinoa in:

  • Salads

  • Stews

  • Soups

  • Sushi

  • Fritters

  • Porridge

  • Pancakes

  • Muffins

  • Cookies

  • Cakes

  • Snack bars

Photo credit: Danielle Occhiogrosso Daly
Photo credit: Danielle Occhiogrosso Daly

Where can you buy quinoa?

Most major local supermarkets should stock the stuff—Waitrose, Tesco, Ocado and, at the more specialist end, Holland & Barrett. You can buy it in lots of forms, but the biggest difference is between un- and pre-cooked: for those of you with spare £ who like avoiding kitchen-faff, the Merchant Gourmet ready-to-eat quinoa sachets are a WH favourite.

How to build a healthy bowl with quinoa

You’ve learnt everything there is to know about quinoa. Now, what to serve it with. NHS guidelines recommend a plate that's 30% vegetables, 30% starchy carbs, like quinoa, 25% protein and 15% fat.

10 healthy quinoa recipes you'll want to make ASAP

If you haven’t the time to cook a full blown recipe, follow Drake’s method above, as stock will perk up the overall flavour, as will fresh herbs, spice, onion and garlic. Or, why not try toasting it in olive oil before cooking — just like with risotto, add a tablespoon and heat it for a few minutes until it browns but not burns?

Quinoa breakfast and snack recipes

  1. Madeleine Shaw's Quinoa Crêpes

Serves 2

Ingredients:

  • 150g of plums

  • 150g of blackberries

  • 150g of honey

  • 120g of quinoa flour

  • 250ml of almond milk

  • 1 tbsp of melted coconut oil

  • 1 pinch of salt

Method:

  1. De-stone the plums and cut them into quarters. Place them, the berries and honey in a pan on a medium heat and let this caramelise for 5 minutes (add in 100ml of water gradually as you go so nothing burns). When all the water has been added, place a lid over the top and let this simmer for 10 minutes.

  2. Place the crêpe mix ingredients in a bowl, whisk well and let this sit in the fridge for half an hour.

  3. Heat a large pan with coconut oil on a medium heat, poor out a scoop of the batter and let it cook for few minutes until golden brown then flip. Start small then make your crepes bigger as you feel more confident. I often fold them in half like an omelette as they don’t fall apart and they still taste divine.

Photo credit: Instagram
Photo credit: Instagram

2. Egg and Quinoa Breakfast Bowl

Serves 4

Ingredients:

  • 200g quinoa

  • Sea salt, to taste

  • Juice ½ lemon

  • 1 tsp coconut oil

  • 1 onion

  • 2 handfuls kale

  • 2 handfuls spinach

  • 4 eggs

  • 1 avocado, chopped

  • 1/2 cup shelled pecans, walnuts or pine nuts

  • 1 lemon, squeezed

  • 2 cups, washed, loosely packed stemmed fresh herbs (basil, cilantro, parsley, mint)

  • Salt and pepper to season

Method

1. Get the oven on, at 180C. Spread the nuts on a baking tray and toast for 10 mins. Then blitz in a food processor with all the other pesto ingredients. Hey, pesto! Next, boil the quinoa in 600ml water on a low heat for 10-15 mins until it has a bite. Drain and season with salt, pepper and the lemon juice.

2. Melt the coconut oil in a frying pan on a low heat then add the onion and sauté for 5 mins until softened. Chuck in the kale and spinach, season and cook for a further 5 mins.

3. Then, turn your full attention to poaching the eggs in a saucepan of boiling water. If this fills you with dread, you’re not alone – stir the water with a wooden spoon to create a whirlpool in the pan, then gently pour the eggs in. Poach for about 4 mins.

4. Now, you’re ready to serve. Divide the quinoa between the bowls, then pile on sautéed greens and chopped avocado. Finally top with a poached egg a drizzle of pesto. Definitely worth the effort.

Photo credit: Clean & Lean
Photo credit: Clean & Lean

3. Quinoa Bircher Museli

Serves 2

Ingredients:

  • ½ cup oats

  • ½ cup cooked quinoa

  • 1 tbsp chia seeds

  • 1 tbsp sunflower seeds

  • 2 tbsp shredded coconut

  • ½ tsp cinnamon

  • ½ tsp ginger

  • 1 tsp vanilla essence

  • ½ cup blueberries

  • 1/2 cup coconut water

  • ¼ cup coconut milk

  • ½ cup coconut yoghurt

  • 1 scoop protein powder

  • ½ cup coconut yoghurt

  • 1 tbsp goji berries

  • Handful blueberries/stewed apple

  • Handful toasted coconut flakes

  • Handful shelled, toasted pistachios

Method:

  1. Mix the oats, quinoa, chia seeds, sunflower seeds, coconut, cinnamon, ginger and vanilla essence together in a bowl.

  2. Lightly mash the blueberries and stir in. Then, add the coconut water, milk and yoghurt (and protein if you’re using). Stir well, then cover and refrigerate overnight. And your work is done.

  3. In the morning, divide the mixture into bowls and top with a spoon of coconut yoghurt, berries or apple purée, some coconut flakes and pistachios for extra crunch.

4. Quinoa Kedgeree

Serves 4

Ingredients:

  • 1 cup quinoa

  • 2 hard-boiled eggs

  • 450g haddock

  • 1 cup almond milk

  • 4 bay leaves

  • 1 tbsp coconut oil

  • 1 onion, chopped

  • 2 cloves of garlic, finely chopped

  • 1 red chilli, finely chopped

  • 2cm cubed ginger, finely chopped

  • 3 tsp cumin

  • 1 tsp tumeric3

  • Tsp ground coriander

  • 4 tomatoes, deseeded and chopped

  • Juice 2 limes

  • 5 tbsp Greek yoghurt

  • Fresh parsley

Method:

  1. Cook the quinoa in boiling water for 15 mins until it's cooked, but still has a bite, and boil the eggs for 10 mins. Once they're hard-boiled, place in cold water.

  2. Poach the haddock, skin side up, in almond milk. Season, add the bay leaves and simmer for 10 mins. Once cooked, flake the flesh off the skin into a bowl.

  3. Melt the coconut oil in a saucepan and add the onions, garlic, chilli and ginger, and sauté for 5 mins. Then, add the spices, tomatoes and lime juice and cook for another 5 mins on low heat. You're nearly there.

  4. Add the haddock to the quinoa, then stir in the spice mixture and 1 tbsp of Greek yoghurt. Spoon into bowls and crumble the egg on top with a sprig of parsley and a small spoon of Greek yoghurt.

Photo credit: Nato Welton
Photo credit: Nato Welton

5. Mocha Quinoa Brownies

Makes 10

Ingredients:

  • 225g plain chocolate

  • 225g butter

  • 1 tbsp instant coffee granules

  • 4 eggs

  • 150g quinoa flour

  • 150g muscovado (molasses) sugar

  • Icing sugar, for dusting

  • Coffee, or ice cream and fresh berries, to serve

Method:

  1. Heat the oven to 190ºC/375ºF/Gas 5 and line a 18 x 18cm/7 x 7in tin (pan) with oiled baking parchment.

  2. Break the chocolate into squares and place in a heatproof bowl set over a pan of simmering water. Add the butter and instant coffee granules.

  3. Heat the contents of the bowl until the chocolate melts, then stir until you have a velvety smooth chocolate mixture. Remove the bowl from the pan and set aside to cool slightly.

  4. Beat the eggs, one at a time, into the cooled chocolate mixture, with a wooden spoon or balloon whisk, then use a metal spoon to fold in the flour and the sugar.

  5. Pour the mixture into the prepared tin, smooth so it is evenly spread, then bang the tin gently on a work surface to get rid of any air pockets or gaps.

  6. Bake in the oven for 15–20 minutes, until the brownies are firm at the edges but still soft in the middle.

  7. Allow to cool in the tin for 10 minutes to make sure the middle sets, then cut into squares with a sharp knife. Leave to cool completely in the tin. Dust the top liberally with either icing sugar or unsweetened cocoa powder and remove the brownies from the tin a square at a time.

  8. Enjoy with a cup of coffee, or warm slightly and serve as a dessert with ice cream and fresh berries.

Quinoa lunch and dinner recipes

6. Salmon and Quinoa Fritatta

Serves 4

Ingredients:

  • 1 tbsp olive oil

  • 1 medium onion, finely diced

  • 1 orange or red bell pepper, chopped

  • 2 cloves garlic, crushed5

  • 1 tsp fennel seeds (optional)

  • 75g watercress or rocket, roughly chopped

  • 2 tbsp crème fraîche

  • 6 eggs, beaten

  • Handful of parsley, finely chopped

  • 100g smoked salmon, cut into thin strips

  • 115g cup cooked red quinoa

  • 50g grated strong cheese such as Emmenthal or Parmesan

  • Salt and ground black pepper

  • Fresh fruit juice, to serve

Method:

  1. Heat the oil in a heavy frying pan or skillet and add the onion and chopped pepper. Stir-fry for 8–10 minutes until the onion is soft, then add the garlic and fennel seeds, and cook for 2 minutes.

  2. Add the watercress or rocket and cook for a few more minutes until the leaves have wilted.

  3. Meanwhile, whisk together the crème fraîche, beaten egg, herbs and seasoning in a small bowl.

  4. Add the salmon and quinoa to the frying pan, mix well, then spread evenly over the base of the pan.

  5. Pour the beaten egg mixture into the pan, lower the heat, and cook for 5–8 minutes until the frittata is cooked most of the way through (you can test this by carefully pressing it with a fork). Covering the pan with a lid will help ensure even cooking. Heat the grill (broiler) to medium.

  6. Sprinkle the grated cheese over the top of the frittata, then place under the grill, making sure the handle is not exposed to heat, for 3–5 minutes until the frittata is puffed and golden brown. Serve warm or at room temperature, with a glass of fruit juice, if you like.

7. Red quinoa, artichoke and chicken salad

Serves 4

Ingredients:

  • 4 chicken breasts

  • 1 small bunch thyme, leaves chopped

  • 1 small bunch rosemary, leaves chopped

  • 2 lemons, cut into quarters lengthways

  • 6 cloves garlic

  • Extra virgin olive oil

  • 8 artichokes, outer leaves removed, trimmed and peeled, and cut into quarters

  • 250g red quinoa, cooked 200g rocket

  • 100g Parmesan

  • Salt

  • Dressing suggestion: basil and rocket pesto

Method:

  1. Mix the chicken with the herbs, the zest and juice of 1 lemon (reserve a quarter), the garlic and a splash of olive oil. Cover; chill for at least 2 hours.

  2. Rub artichokes with reserved lemon, drizzle with oil and cook in a loosely covered non metallic dish with 100ml water at 200°C for 20-25 minutes.

  3. Grill the chicken over a low heat for about 20 minutes, until golden brown.

  4. Drizzle the remaining lemon with oil, season and grill until it colours slightly. Toss with the quinoa, artichokes, rocket, a little oil and seasoning. Serve topped with shaved Parmesan and thick slices of chicken.


8. Deliciously Ella's Mexican Quinoa Bowl Recipe

Serves 4

Ingredients:

  • 2 mugs cashew nuts (400g)

  • Juice of 1 lemon

  • 1 tablespoon tamari

  • 1 mug quinoa (260g)

  • Juice of 1 lemon

  • 4 avocados

  • 6 tomatoes, chopped into pieces

  • 1 jalapeño pepper, deseeded and chopped into pieces

  • Juice of 3 limes

  • 3 tomatoes

  • Juice of 1 lime

  • 3 tablespoons olive oil

  • Salt and pepper

  • 2 x 400g tins black beans

  • 3 cloves of garlic, peeled and crushed

  • Olive oil

  • Salt

Method:

  1. For the cashew cream, soak the cashews in a bowl of cold water for 4 hours. Drain the water that the cashew nuts have been soaking in. Blend the nuts in a food processor with the juice of the lemon, tamari, ½ mug (150ml) fresh water, salt and pepper, until smooth and creamy. This may take a couple of minutes.

  2. Next, place the quinoa in a sieve and rinse with cold water until the water that comes through is totally clear. Pop the quinoa in a saucepan with 2 mugs (600ml) boiling water and a little salt, pepper and lemon juice.

  3. When the quinoa has boiled for a minute or two, simmer for another 10–15 minutes, covered, until all the water has been evaporated and the quinoa is fluffy.

  4. For the guac, cut the avocados in half and scoop out their flesh, placing it into a bowl. Use a fork to mash the avocados and stir the tomato, jalapeño pepper and the coriander with the lime juice, salt and pepper.

  5. For the salsa, slice the tomatoes into quarters, then finely chop these into small squares. Place the tomatoes in a bowl, pour over the lime juice and olive oil and add a little salt and pepper.

  6. Finally, for your black beans, drain the beans, then pour them into a large saucepan. Add the garlic to the pan, along with a drizzle of olive oil and some salt. Heat through for a few minutes.

  7. To serve, place the quinoa in the middle of the bowl, then add the cashew cream, black beans, salsa and guacamole around the quinoa.

Photo credit: Deliciously Ella
Photo credit: Deliciously Ella

9. Broccoli, Pea and Quinoa Soup

Serves 2

Ingredients:

  • 1 broccoli, separate the stalk from the florets

  • 1 thumb sized piece ginger, peeled and diced

  • Water

  • 50g red lentil

  • 50g frozen peas

  • 100g quinoa

  • Salt and pepper to garnish

Method:

  1. Place the quinoa in a pan with 300ml of water and a pinch of salt. Bring to the boil then turn the heat down and simmer for 5-7 minutes until the quinoa is cooked. Drain and set aside.

  2. Then, pop the broccoli stalk, ginger, water, red lentils, salt and pepper in a pan and bring to the boil. Boil for 15 minutes until the stalk is tender.

  3. Add in the broccoli florets and peas and bring to the boil, turn the heat to medium and simmer for 5 minutes until the peas and broccoli are tender.

  4. Blitz the soup using a hand blender.

  5. To serve, pour into a bowl, topped with the quinoa and garnish with cracked black pepper and sea salt.

Photo credit: Michael Hart
Photo credit: Michael Hart

10. Avocado, Tomato, Parsley, Pine Nut and Quinoa Salad

Serves 1

Ingredients:

  • 45 g quinoa

  • 120 ml water

  • Handful of parsley, finely chopped

  • 1 avocado, peeled, pitted and diced

  • Half a small tomato, chopped

  • Juice of half a grapefruit

  • 10 pine nut kernels

Method:

  1. Rinse and drain the quinoa. Add the quinoa and water to a saucepan and, over a high heat, bring the water to a boil. Once boiling, cover with a lid and reduce the heat to low.

  2. Cook for fifteen minutes, then remove from the heat. Fluff with a fork and allow to cool. Sprinkle the parsley, avocado and tomato over the top of the cooled quinoa.

  3. Pour the grapefruit juice over the quinoa and toss in the pine nut kernels.

Now you know how to cook quinoa, we reveal whether tinned fruit and frozen vegetables are actually any good for you.

You Might Also Like