How to Cook Quinoa and What To Do With It (VZ 342) - a podcast by Vickie Velasquez & Larissa Galenes

Quinoa is one of the BEST plant-based proteins for vegetarians and vegans. In this episode of our podcast, we discuss what quinoa is, how to cook quinoa, and share a few recipes we’re eager to try.

You can listen to the podcast here or scroll down for a quick summary of what we discuss along with any resources we mention.

What is quinoa (pronounced KEEN-wah)?

To some people, quinoa may seem like a new hipster craze, but it’s actually been around for a very long time.  

Quinoa is a flowering plant in the amaranth family. Eating quinoa really involves eating just the seeds of the plant. 

It’s considered an “ancient grain” which means it’s a plant that’s been cultivated for millennia. 

(Again, though, it’s technically not a grain … it’s a seed). 

The seeds are eaten similarly to grains like rice. 

 

What Does Quinoa Taste Like?

I like to describe quinoa as tasting a bit like brown rice but without the super nutty, grainy, taste of brown rice that turns me off.

Instead, quinoa has a milder taste and texture that is somewhat like oatmeal. 

 

What Are the Health Benefits of Quinoa?

Quinoa is CRAZY healthy in general, but specifically for vegetarians and vegans. It’s one of the foods you get to say when you answer the question, “Where do you get your protein?” 

Quinoa is not only high in protein but it’s considered a COMPLETE protein! 

 



 

That means it has all 9 essential amino acids. Of the 20 amino acids, the human body can produce all but these 9, so it’s necessary to get them from foods. Lots of plants have some of these essential aminos, which is great, but finding one that has all 9 is a bonus! 

In addition to being a great source of protein, quinoa is also a great source of:



Iron

Fiber

Magnesium

B-Vitamins

Vitamin E

Potassium

Calcium

Manganese

Zinc

Phosphorus 

Folate



 

Interesting fact, according to the Food and Agriculture Organization of the United Nations, quinoa was chosen as one of the “bonus foods” onboard the International Space Station. It’s being looked at by NASA scientists as something that could potentially be grown in outer space.  

 

Is Quinoa Gluten-Free?

Yes, quinoa is gluten-free however, be sure to look for a label on any quinoa you’re buying that says it’s certified GF.  

Problems with cross-contamination can occur in the manufacturing process whereby quinoa can be grown and harvested in the same facilities where grains such as barley and wheat are also grown.  

 

Is Quinoa Considered Keto?

For those on a Ketogenic (aka Keto) diet, this is probably not the food for you. 

A keto diet is essentially a low-carb, high-fat diet that is sort of like the modern-day “Atkins” diet.  

Since quinoa has about 39 grams of carbs per cup, that would eat up a lot of the daily carb allowance on a keto diet. 

 

So Which Is Healthier For Me, Brown Rice or Quinoa?

In a head-to-head battle, brown rice and quinoa are very well matched! 

Note: Brown rice is specifically used in this comparison since white rice doesn’t have anywhere near as many health benefits as brown rice. 

Brown rice and quinoa are closely matched when it comes to:



Calories 

B1



 

Brown Rice wins in the categories of:



B3

Selenium



 

However, we start to see quinoa pull away for the win in the categories of:



Fiber 

Protein

B2 (Riboflavin)

Folate

Iron

Zinc



 

How to Cook Quinoa

The 3 main types of quinoa are red, black, and white.

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