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How to cook Quinoa

 

Learn how to cook this nutrient dense superfood.

Fluffy Seasoned QuinoaQuinoa is first prepared by rinsing, if your package states that it needs to be rinsed. If rinsing is necessary, start by placing the quinoa seeds into a fine mesh sieve/strainer and place under running water.

Use your hands to wash the seeds. At first the water may seem a bit soapy, you are actually washing off the saponins from the seed. Wash until the water runs clear. Now it is ready for cooking.

Quinoa cooks like rice with the same ratio of 2 cups of water for every 1 cup of quinoa. The red and black varieties may have a slightly longer cooking time.

What you will need:

  • 1 cup of quinoa
  • 2 cups of water or low sodium broth
  • A medium-sized saucepan
  • A wooden spoon

How to cook:

  • Bring 1 cup of water ( or your desired amount) to the boil.
  • Add olive oil ( you can choose not to add oils),
  • Add quinoa
  • Stir and cover.
  • Reduce heat and allow it to cook/ simmer for 15 min or until water is absorbed and the quinoa is soft.
  • Remove from heat and fluff with a fork. Once cooked, quinoa has a somewhat nutty texture and it also appears soft and translucent and the germ ring appears on the outside of the seed.

Storage:

Dry quinoa (red, white or black):

  • can be stored in an air tight container in the pantry or refrigerator for 2 to 3 years

Cooked quinoa:

  •  can be refrigerated in an air tight container for up to 7 days
  • can be stored in the freezer for up to 12 months.

Recipe suggestions:

Quinoa recipes

Nutrition Facts
Serving Size 100g
Servings Per Container 1

Amount Per Serving
Calories 120 Calories from Fat 17.28
% Daily Value*
Total Fat 1.92g 3%
Saturated Fat 0.231g 1%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 7mg 0%
Total Carbohydrate 21.30g 7%
Dietary Fiber 2.8g 11%
Sugars 0.87g
Protein 4.40g 9%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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2 Comments

  1. January 1, 2016    

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    • January 20, 2016    

      Thank you for sharing 🙂

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