Kerryn Boogaard Kerryn Boogaard
Beverly Goldsmith Beverly Goldsmith
Zoe Bingley-Pullin Zoe Bingley-Pullin

Quinoa 101:

Quinoa. Everyone's talking about it; it's popping-up in supermarkets, greengrocers and butcher stores; so here's our quick guide to it.
By Motherpedia
Date: May 17 2013
Tags: food,
Editor Rating:

We've written about it before, and provided a recipe (see the end of the article), but there's still a lot of confusion around about the new superfood, quinoa. Here's a 'Quinoa 101' - six useful tips to help you know more about this very healthy and nutritious food.

1.  What is Quinoa? 

Quinoa (keen-wah) is a seed of a relative of spinach and is considered a 100% whole grain like brown rice or barley; it has a perfect balance of nutrients and proteins.

2.  How do you buy it? 

It's available in brown, red or white, and mostly in organic varieties. The best value is bulk versus packaged, but always read price per kilo.

3.  What to look for

Check the package labels for organic/non-organic source and whether it’s only quinoa or other added grains for quinoa “pilaf.”

4.  How to use it

Cook quinoa like rice; cover it with water and boil until soft, about 10 to 15 minutes. You can also use it in a rice cooker with 1 part quinoa and 2 parts liquid. Use cold or room temperature in salads (as pictured) or hot as a cereal, side dish, plain, or with vegetables. Use it as you would any grain, but note that the taste is mild and lightly nutty. It goes well with either fruits or vegetables and with other grains for a heartier flavour. It's also gluten-free.

5.  Health benefits

Quinoa is a complete protein (12-18% protein) plus all 9 amino acids, including lysine which helps the body process protein, and is equivalent or superior to protein in dairy products. It also has niacin, thiamin and B6, high levels of potassium and riboflavin; it's a good source of zinc, copper, manganese, magnesium, folic acid, and vitamin E. One third of a cup of cooked quinoa has 160 calories, 2.5 grams of fat, 3 grams of fibre, and 6 grams of protein.

6.  Best buy

If new to quinoa, choose the red variety for a hearty flavour. 

Share This Tweet This Email To Friend
Recent Comments
0 Total Comments
Post a Comment
* your email address will not appear

Please enter the word you see in the image below:

Post a Comment
* your email address will not appear

Please enter the word you see in the image below:33343

Your Comment has been posted
Related Articles
This is healthy, delicious and different. Try it!
Read more
To help kick-start a healthy lifestyle in Healthy Weight Week,…
Read more
New study shows significant positive benefit from the 'Mediterranean diet'.
Read more
Australian fruit and vegetable growers are under the pump -…
Read more
Cry babies

Dry your eyes!
The newest additions are on their way from the Babies who cry real tears!


Latest Tech Used In Shipping Containers
Read how the shipping industry has revolutionised

Motherpedia cover-2

Win 1 set of a 4-book hardcover illustrated boxed set
Barbara Murray’s new 4-book Sound Stories is perfect for parents and educators and could assist with NAPLAN results

Motherpedia cover (4)

Where to celebrate Oktoberfest Australia
Get ready for this celebration!

Motherpedia cover-4

A Fortnight of Foodie Experiences at East Village
A taste of East Village. What's in it for me?

Globber my too fix up cover

We Try: Globber My TOO Fix Up
A scooter that grows with your child

Throw a winning cricket pitch

3 Steps to a Winning Backyard Cricket Pitch
Ex-Adelaide Oval legend curator Les Burdett shares his tips for getting your backyard cricket pitch test match ready this summer

A bike that follows your kids life cycle - motherpedia - cover

A Bike That Follows Your Kids Life Cycle
Check out the Bunzi 2-in-1 gradual balance bike!

Moonlight lifestyle

Moonlight Cinema to bring…
Moonlight Cinema announces brand new Western Sydney venue

Screen shot 2019-11-26 at 8.29.12 am

Your Magical Christmas Wonderland…
Adventure park is about to light up the night sky with its "Christmas Festival of Lights"

Screen shot 2019-11-21 at 11.11.36 am

The Preston Market Gets…
It's time to feel pumped up for the holiday season!


Bunnings team members get…
Help raise funds by buying a snag or donating at your local store.