Quinoa Gluten Free

Quinoa is a seed and gluten free – “Keen-wah”
Quinoa in field


The protein rich Quinoa is the seed of the Chenopodium or Goosefoot plant. It was one of the main food sources for the Inca Indians and has been around for thousands of years old.




  • 16.5% protein;
  • full of balanced amino acids (lysinemethionine and cystine). These essential amino acids are important because the body does not synthesise them but need to come through our food;
  • calcium, magnesium, phosphorus, iron;
  • fibre (45 %  daily requirement);
  • starch, sugars and linoleic acid; and
  • gluten free.

One cup serving of uncooked quinoa provides:

  • 36% of your daily carbohydrates
  • 43% of iron
  • 626 calories (93 from fat, 437 from carbohydrates).

For more information about Quinoa…… the United Nations Food and Agricultural Organization (FAO) named 2013 as the International Year of Quinoa

WHY Quinoa?

Highest plant protein available and if you are vegetarian this is perfect.

1.    A great way to get fibre from a gluten-free source;
2.    Low on the glycemic index. The glycemic index indicates how carbohydrates affect your blood glucose;
3.    Low in calories. One serving of cooked quinoa contains approximately 172 calories;
4.    High in dietary fibre;
5.    Heart-healthy fats like monounsaturated fat (in the form of oleic acid). Quinoa can also provide small amounts of the omega-3 fatty acid, alpha-linolenic acid (ALA);
6.    Antioxidant phytonutrients in quinoa, and two flavonoid—quercetin and kaempferol—greater than their concentration in high-flavonoid berries like cranberry or lingonberry; and
7.    Cooks much faster than rice and swells to four times its original volume.

Français : Quinoa cuit.

Quinoa (Photo credit: Wikipedia)

•    White mild flavoured and combine with other ingredients. See recipes.
•    Red deep flavour and crunchy
•    Black slightly nutty earthy flavour still crunchy

The surface of quinoa contains a chemical called saponin that has a bitter soapy taste. Most commercial quinoa will already be washed and have the saponin removed but it’s a good idea to rinse it just before you use it in case there are residues.


Make it Al dente quinoa rather than a gluggy mess.The grains swell up, become translucent, and the germ ring pops out adding a “springy” look to the grains. You can also prepare quinoa in the microwave or rice cooker.

You can “pop” quinoa seeds like popcorn, but in a dry skillet. Then add milk and eat it like breakfast cereal.

Quinoa al dente
Recipe Type: Main dish
Author: Harvest Hub
This can be white, red or black quinoa.
  • 1 cup quinoa
  • 2 cups water
  • 1/4 tsp salt
  • a couple of drops of olive oil
  • Optional: Use your favourite seasoning. Try some of the Spice Peddler range.
  1. Soak in water for 10 minutes. Then strain quinoa in cold water and swish around. Then in a saucepan put water and salt and being to boil. Reduce heat and simmer for 15 minutes absorbing water. Add to soups or use in salads.
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Quinoa with chia seeds
Recipe Type: Pilaf
Author: Harvest Hub
Serves: 4
Light and refreshing dish
  • 1 cup quinoa, pre-wash
  • 1 tsp salt
  • 1 cup baby spinach, sliced
  • 1 cup of cooked corn, kernels
  • 1/4 chia seeds
  • 1 tbs basil, sliced
  • splash red wine vinegar
  • 1 tbs butter
  • 1 tbs olive oil
  • salt and pepper to taste
  1. Cook quinoa with butter in saucepan salty water until the water is nearly evaporated. Add corn, beans, and chia seeds. Cook for 5 minutes. Add in basil and stir together. Sprinkle on red wine vinegar, salt, and pepper to taste.



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