What Is Quinoa? Here’s Everything You Need to Know
Updated: Nov. 10, 2023
Thanks to its "super grain" status, people love to cook with quinoa. But what is quinoa—and what makes it so special?
Pronounced KEEN-wah, this ancient food has been around for thousands of years—it was a staple in the diets of the Incas. But lately, quinoa is making a comeback. The UN even named 2013 as the International Year of Quinoa! Everyone seems to swear by this funny-looking food, but some cooks must wonder: Is quinoa that amazing?
What Is Quinoa and How Does It Taste?
It may look like and cook like a grain, but quinoa is actually a seed from the Chenopodium quinoa plant. It belongs to the same plant family that sprouts up chard, beets and spinach. Because quinoa looks and tastes so similar to grains—like a puffier, nuttier couscous—it’s often called a pseudo-cereal. Try it in one of these healthy quinoa recipes.
Looking to boost your diet? Here are a handful of other superfoods to check out.
What Is Quinoa Good For?
You can use quinoa in any dish where you would normally use a grain. Think pastas and casseroles with tons of fiber, pilafs and soups with a protein boost and salads that won’t leave you hungry an hour later. Learning to cook quinoa can be tricky for beginners to get right, but our guide will have you cooking the perfect quinoa in no time.
You’ll want to pick up the right kind of quinoa, too. There are over 120 unique kinds of quinoa, but the three you’ll most commonly come across are white, red and black. White quinoa makes an excellent swap for white rice since it has the most delicate texture and taste. Red and black are slightly firmer and nuttier, and better suited for salads.
Start cooking with delicious quinoa bowl recipes!
Is Quinoa Better for You Than Rice?
Absolutely! Quinoa wipes the floor with white rice in terms of nutritional value. Cup by cup, quinoa has double the protein and five grams more protein than white rice. It even bests brown rice in terms of fiber and protein content, with twice the amount of protein and two grams more fiber per cup. The pseudo-cereal is also chock-full of lysine, which promotes healthy tissue growth, as well as iron, magnesium, potassium, vitamin E, fiber and calcium. Whew!
However, quinoa is not a low-calorie food. It’s best to think of quinoa like other nutrient-dense foods that are best enjoyed in smaller portions, like nuts and avocados.
The Quinoa Recipes You Will Absolutely Love
Quinoa-Pear Breakfast BakeMy husband and I enjoy quinoa, so I created this healthy pear breakfast bake for our Sunday brunch. The quinoa is a nice change of pace from oatmeal. —Sue Gronholz, Beaver Dam, Wisconsin
Kale Quinoa SaladHere's a healthy side dish you can feel good about serving. Kale packs a mighty punch of vitamins, while quinoa delivers a hearty serving of protein. Best of all, the flavor of this kale quinoa salad can't be beat! —Lisa Warren, Washington, DC
If this is your first time cooking quinoa, don't worry; here's a quick guide on how to cook quinoa.
Quinoa, Fresh Fig and Honey-Balsamic ParfaitThis healthy quinoa yogurt parfait is special to me because of its wholesome ingredients. Quinoa is gluten-free, which is good for those who have food allergies, like my daughter. And I love fresh ripe figs when they are in season. Enjoy this for breakfast or dessert. —Dawn Hutchins, St. Johns, Florida
Vegan Quinoa SaladToasting the grain before it simmers isn't essential, but it does add a pleasant nuttiness to the flavor of this healthy vegan quinoa salad. Mix and match whatever fresh herbs and veggies you have on hand. —Taste of Home Test Kitchen, Milwaukee, Wisconsin
Discover more of our favorite vegan recipes.
Skinny Quinoa Veggie DipDon’t let the name fool you. This good-for-you recipe may appeal to an athlete in training, but it has plenty of flavor to satisfy everyone. We use crunchy cucumber slices for dippers. —Jennifer Gizzi, Green Bay, Wisconsin
BLT Quinoa BowlsI absolutely love a BLT with sliced avocado and an egg. Recently, I've been trying out healthy quinoa bowls, and I thought the flavors of my favorite sandwich would work really well. My family agreed! —Elisabeth Larsen, Pleasant Grove, Utah
Apple-Cinnamon Quinoa PancakesMy daughter and daughter-in-law got me hooked on quinoa. I dressed up a regular pancake recipe to create these delicious apple-cinnamon breakfast treats. The shredded apple remains slightly crunchy with the short cooking time, and it nicely complements the chewy texture of the quinoa. —Sue Gronholz, Beaver Dam, Wisconsin
Chickpea Tortilla SoupThis vegan tortilla soup recipe is healthy, filling and family-friendly! We love how hearty and flavorful it is. We like to play around with the different toppings we add each time it's served. —Julie Peterson, Crofton, Maryland
(Aside from quinoa, here are other healthy pantry staples to stock up on.)
Quinoa with Peas and OnionEven picky eaters will love this protein-packed dish. If you have freshly shelled peas on hand, substitute them for the frozen. —Lori Panarella, Phoenixville, Pennsylvania
Quinoa-Stuffed Squash BoatsMy colorful “boats” with quinoa, garbanzo beans and pumpkin seeds use delicata squash, a winter squash with edible skin that’s cream-colored with green stripes. In a pinch, acorn squash will do—but don't eat the skin! —Lauren Knoelke, Milwaukee, Wisconsin
Apple Quinoa Spoon BreadMy cousin is a strict vegetarian, so creating satisfying veggie dishes is my yearly challenge. This spoon bread can act as an amazing Thanksgiving side, but the addition of hearty, healthy quinoa and vegetables make it a well-rounded casserole. Pair it with a seasonal salad to make a filling vegetarian meal. —Christine Wendland, Browns Mills, New Jersey
Chicken Quinoa SaladWe pile our favorite gyro fixin’s into nutritious quinoa bowls. Our local gyro guy has a cool but spicy sauce that transforms his sandwiches. It’s a must here, too. —Leah Lyon, Ada, Oklahoma
Spiced Blueberry QuinoaI took up eating quinoa when I found out how much protein it has. This is really an easy dish to experiment with; my first version of the recipe was made with shredded apples instead of blueberries. It's just as delicious! —Shannon Copley, Upper Arlington, Ohio
Vegan Tortilla SoupThis vegan tortilla soup is a quick, nutritious recipe packed with wholesome ingredients like quinoa and black beans.
Avocado & Garbanzo Bean Quinoa SaladThis delicious quinoa avocado salad is high in protein and holds well in the fridge for a few days. If you make it ahead, add avocados and tomatoes right before serving. —Elizabeth Bennett, Seattle, Washington
Quinoa & Black Bean Stuffed PeppersIf you're thinking about a meatless meal, give these no-fuss peppers a try. They come together with just a few ingredients and put a tasty spin on a low-fat dinner! —Cindy Reams, Philipsburg, PA
Strawberry-Quinoa Spinach SaladWe make quinoa with spinach and strawberries year-round, but it's most fun when we go to the farmers market to get the season’s first berries. —Sarah Johnson, Indianapolis, Indiana
Confetti QuinoaIf you have never tried quinoa, start with my easy side, brimming with colorful veggies. I serve it with orange-glazed chicken. —Kim Ciepluch, Kenosha, Wisconsin
Pea Soup with QuinoaThis soup is low in fat, high in fiber, and has a fantastically fresh flavor and wonderful texture. Best of all, it’s so simple to make. —Jane Hacker Milwaukee, Wisconsin
Spicy Coconut Shrimp with QuinoaHelp yourself to a plate full—generous servings are still lower in calories and big on protein. If you have company, you can add a salad and call it a day. —Keri Whitney, Castro Valley, California
Brussels Sprouts & Quinoa SaladWith Brussels sprouts for the green and cranberries for the red, I make a cheery Christmastime salad. Refreshing and versatile, it works with any kind of nut or dried fruit. —Cameron Stell, Los Angeles, California
Quinoa with Roasted VegetablesGrab all of your garden-fresh produce for this quinoa with roasted vegetables. The tangy dressing and fresh herbs really make the flavors shine in this wholesome quinoa side dish. —Sonali Ruder, New York, New York
Colorful Quinoa SaladMy youngest daughter recently learned she has to avoid gluten, dairy and eggs, which gave me a new challenge in the kitchen. I put this dish together as a side we could all share. We love it for leftovers too. —Catherine Turnbull, Burlington, Ontario
Loaded Quinoa Breakfast BowlAfter I was diagnosed with multiple sclerosis in 2001, I embarked on a journey to improve my diet and live a healthier lifestyle. I began developing recipes that were not only satisfying, but also anti-inflammatory and highly nutritious. —Chantale Michaud, Guelph, Ontario
Black Bean & Corn QuinoaSome vegan quinoa recipes are boring, but this one definitely isn't. My daughter’s college asked parents for the best quinoa recipes to use in the dining halls. This healthy quinoa recipe fits the bill. —Lindsay McSweeney, Winchester, Massachusetts
Ginger Chicken and Quinoa StewThis Asian-inspired one-pot chicken dinner is healthy and tasty. You can serve it hot, cold or at room temperature. &mash; Doris Kwon, Newport Coast, California
Chicken Quinoa Bowls with Balsamic DressingI love this recipe because its simplicity allows me to spend time with my family while not sacrificing taste or nutrition. Plus the fresh spring flavors really shine through! —Allyson Meyler, Greensboro, North Carolina
Warm Squash & Quinoa SaladWhenever I see butternut squash at the supermarket, I buy one. It's amazing tossed with earthy quinoa, Italian spices and crunchy pine nuts. And don't get me started on the browned butter! Yum. —Carly Taylor, Libertyville, Illinois
Originally Published: January 03, 2019
