How Good For You Is Quinoa? Everything you need to know

Quinoa is a relatively new and fancy grain that has been lauded as a true superfood since it first hit supermarket shelves. It’s true that there are a whole host of health benefits, and the Incas regarded it as the ‘mother grain’, which they grew high up in the Andes.

All that said, how good is the mysterious seed, really? Is it difficult to cook with? Hard to find? In the course of this article, I’m going to unpack all of that, and we’ll delve into it in a big way.

How Do You Cook Quinoa?

It is typically prepared much like rice. Strictly speaking, it should be rinsed or soaked before cooking to remove the coating, which has a slightly bitter taste. Then, you can proceed to bring two cups of water to the boil for every one cup of quinoa, and boil it for approximately fifteen minutes.

Once it’s finished boiling, the cooked germ should separate from the seed slightly, and they should have quadrupled in size! As it absorbs so much water in the cooking process, it’s worth boiling your quinoa in stock or as part of a one-pot meal in order to impart some extra flavour to the seed.

You can then use quinoa in the same way you might use rice. It works in similar recipes or as an accompaniment to similar dishes.

What Quinoa Should I Buy?

As foodstuffs go, it is relatively untampered with from farm to fork. Because of this, there isn’t much of a disparity between more and less expensive brands, save for the Fairtrade varieties. You should always aim to buy Fairtrade ingredients, in my opinion, and this is no exception.

With a Fairtrade logo, all the workers involved in the manufacture of the dish have been fairly compensated for their work.

To sum up: aim to buy packets that have a Fairtrade logo on the bag, and make sure to check the package for any small rips or tears.

Health Benefits of Quinoa – Is Quinoa Healthy?

This tiny, round grain packs a serious nutritional punch that makes it stand out from the rest. Let’s explore why quinoa might just become your new best friend in the kitchen.

It’s Completely Gluten-Free

For anyone dealing with coeliac disease or gluten sensitivity, quinoa is perfect for you. Unlike wheat, barley, or rye, quinoa naturally contains no gluten. This makes it a safe and tasty option for people who need to avoid gluten entirely.

But here’s the thing, even if you don’t have gluten issues, quinoa can still be easier on your digestive system than many other grains. Some people find they feel lighter and less bloated after eating quinoa compared to normal pasta or bread.

High in Protein

Most plant foods are missing some of the building blocks your body needs to make protein. But quinoa? It has all nine essential amino acids that your body can’t produce on its own. That means it’s what we call a “complete protein source”.

To put this into perspective, you’d usually need to combine foods like rice and beans to get all these amino acids. With quinoa, you get the whole package in these whole grains. This makes it especially valuable for vegetarians and vegans, but really, anyone can benefit from this protein boost.

Fibre

Quinoa contains about twice as much fibre per serving as most other grains. We’re talking about 5 grams of fibre in just one cup of cooked quinoa!

Why does this matter? Well, fibre does some pretty amazing things:

• It keeps you feeling full longer, which can help with weight management
• It feeds the good bacteria in your gut, promoting better digestion
• It helps keep your blood sugar levels steady
• It can even help lower cholesterol levels

Think of fibre as your digestive system’s best mate, and quinoa makes it easy with so much fibre.

Essential Minerals

It’s an antioxident and also loaded with important minerals that many of us don’t get enough of:

Iron: Essential for carrying oxygen throughout your body and preventing tiredness. Just one cup of cooked quinoa provides about 15% of your daily iron requirement.

Magnesium: This mineral helps with everything from muscle function to heart health. Many people don’t get enough magnesium, but quinoa is a great source.

Phosphorus: Works with calcium to keep your bones and teeth strong.

Manganese: Supports bone development and helps your body process carbohydrates.

Boosting the Health Benefits of Quinoa

Here’s a little secret that can make fluffy quinoa even healthier: soak it before cooking. Quinoa naturally contains compounds called phytic acids that can make it harder for your body to absorb all those wonderful minerals.

By soaking your quinoa in a saucepan or bowl for 15–30 minutes before cooking (or even overnight if your meal prep plans allow), you can reduce these compounds and make the iron, magnesium and other minerals more available to your body. It’s like unlocking quinoa’s full potential with just a little extra time.

Why Quinoa Fits Into Any Lifestyle

The beauty of quinoa is how practical it is. You can find it in most supermarkets these days, it cooks in about 15 minutes (quicker than rice!), and is so easy to cook quinoa perfectly.

Whether you’re tossing it into salads, using it as a rice substitute, or even adding it to soups, quinoa adapts to whatever you’re making. Plus, it keeps well in the fridge in an airtight container for several days, making it perfect for making a big batch for batch cooking.

Quinoa has a nutty kind of taste, a little like brown rice or buckwheat. It is neutral enough to go well with many dishes, high in fibre and naturally gluten free, it will soon be a good food you all enjoy for lunches and dinners.

There are some great recipes to get you started below, so make sure to get a bag of quinoa and find a recipe you like today!

Should you eat Quinoa?

Quinoa isn’t just another health food trend, it’s a genuinely nutritious grain that can make a real difference in your diet. From its complete protein profile to its impressive fibre content and mineral richness, quinoa offers benefits that are hard to find in a single food.

The best part? You don’t need to completely overhaul your diet to enjoy these benefits. Start small by swapping quinoa for rice in one meal a week, or try adding it to your favourite soup. Your body (and your taste buds) will thank you for it.

So next time you’re wandering the supermarket aisles, grab a bag of quinoa. It might just be the simplest upgrade you can make to your meals – and your health.

Healthy quinoa recipes

The following of my favourite quinoa recipes that use this great seed and are also great on healthy diets. Alternatively, you can use lemon juice, chopped fresh herbs, spinach, avocado, squash, or even legumes like chickpeas to create your own recipe. Once you learn how to cook quinoa, it is very flexible and you can then simmer it with different flavours or adapt to make whatever you fancy. When cooked fluff with a fork and enjoy!

If you follow Slimming World, Weight Watchers (WW), Noom or any other weight loss plan you can usually eat it with no issues. If you love quinoa, you will be pleased to know it is syn-free!

Quinoa breakfast bowl – a great breakfast recipe a bit like a quinoa porridge!

Veggie Quinoa and black bean burgers – plant-based and tasty

Tex-Mex style quinoa – great for the flavours of Mexico or South America

Stuffed peppers – quinoa is one filling that is easy and nutritious!

Roast plum, sweet potato and quinoa salad

Other ingredients tips you may like

If you like to cook with different ingredients and find different ways of using them then here are a few other articles I think you might like.

• All you need to know about celeriac and how to use it
• Oats an original superfood with lots of uses – not just as cereal!
• Is couscous healthy, how you can use couscous well
• How to grow your own vegetables from scraps
• Jackfruit – what is it and how to use it
• Cranberry juice – what are the benefits of it and how can you enjoy it
• Seaweed – an unusual ingredient you should consider

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