The ancient seed that’s earned a place in every kitchen

Quinoa (Chenopodium quinoa) has earned its reputation as one of the world’s most nutritious wholefoods—but despite being cooked like rice, it isn’t actually a grain. Quinoa is an ancient edible seed from the Andes of South America, naturally gluten-free and packed with complete plant protein, fibre, vitamins and minerals. Whether you’re new to quinoa or looking for fresh ways to cook it, this guide explains everything you need to know, from nutrition and cooking tips to delicious recipes.

Botanically known as Chenopodium quinoa, quinoa is a seed belonging to the Amaranthaceae family, which also includes spinach and beetroot. Because it is cooked and enjoyed much like rice, barley or couscous, quinoa is classified as a pseudocereal—a seed that behaves like a grain in the kitchen.

VDO Healthtalks TV with Jess Ainscough

Is quinoa a complete protein?

Yes. Quinoa is one of the few plant foods considered a complete protein, meaning it naturally contains all nine essential amino acids that the body cannot produce on its own and must obtain from food. These amino acids are vital for building and repairing muscles, producing enzymes and hormones, supporting immune function and maintaining healthy skin, hair and nails.

This unique nutritional profile makes quinoa an excellent choice for vegetarians, vegans and anyone looking to include more plant-based meals in their diet. Unlike many grains, quinoa provides a well-balanced amino acid profile, including lysine, an essential amino acid often limited in cereals such as rice and wheat.

While quinoa is an outstanding source of plant protein, it’s important to remember that overall dietary variety matters most. Eating a wide range of legumes, nuts, seeds, wholegrains and vegetables throughout the day ensures your body receives all the nutrients it needs for optimal health. Quinoa works particularly well alongside foods such as beans, chickpeas, lentils, dairy, fish or lean meats as part of a balanced, nutrient-rich diet.

One cooked cup (approximately 185 g) of quinoa provides around 8 grams of protein, along with dietary fibre, magnesium, manganese, folate, iron and antioxidants, making it one of the most nutritious wholefoods you can add to your plate.

My journey with quinoa

I first discovered quinoa more than two decades ago, long before it became the pantry staple it is today. Back then, it was found mainly in health food stores and embraced by adventurous cooks looking for nutritious alternatives to wheat and rice. As both a chef and clinical nutritionist, I was immediately drawn to its delicate, nutty flavour, remarkable versatility and impressive nutritional profile.

Over the years, quinoa has become a cornerstone of my cooking. I’ve featured it in cooking classes, nutrition workshops, television appearances and recipe development, creating recipes for Nuttelex and Healthtalks TV, and teaching hundreds of students at Byron Bay Cooking School. One of the questions I’m asked most often is, “What is quinoa, and how do I cook it?” Once people discover how simple it is to prepare, it quickly becomes a favourite ingredient in their kitchen.

One of quinoa’s greatest strengths is its versatility. It can be transformed into vibrant salads, nourishing grain bowls, hearty soups, stuffed vegetables and even wholesome breakfast porridges. White quinoa has the mildest flavour and softest texture, while the red and black varieties retain their shape after cooking, making them ideal for salads. Tri-colour quinoa combines all three, adding colour, texture and visual appeal to every dish.

The benefits of quinoa extend well beyond its versatility. Naturally gluten-free, quinoa is rich in dietary fibre and provides important nutrients including magnesium, manganese, iron and folate. It is also one of the few plant foods that contain all nine essential amino acids, making it a complete protein and an excellent choice for vegetarians, vegans and anyone looking to enjoy more plant-forward meals.

Whether you’re preparing your first bowl or searching for new quinoa recipes, I hope this guide inspires you to make quinoa a regular part of your healthy cooking repertoire. It remains one of my favourite wholefood ingredients—simple to prepare, incredibly nutritious and endlessly adaptable.

How to cook with quinoa

If you’re wondering how to cook quinoa, the secret is simple: rinse it well, cook it gently, and let it steam before fluffing with a fork. The result is light, fluffy quinoa that works beautifully with fresh vegetables, herbs, seafood, lean proteins and Australian-grown produce.

Before cooking, I always recommend rinsing quinoa thoroughly under cold running water. Although most commercially available quinoa is now pre-rinsed, a quick rinse helps remove any remaining saponins—naturally occurring compounds found on the seed’s outer coating that can leave a bitter or slightly soapy taste. It’s a simple step that makes a noticeable difference to both flavour and texture.

When cooking quinoa, I also like to let it rest after the liquid has been absorbed. Covering the saucepan with a clean tea towel beneath the lid allows any excess moisture to be absorbed, resulting in beautifully light, fluffy grains. Once the tiny germ has unfurled into its characteristic spiral, the quinoa is perfectly cooked and ready to enjoy.

Today, quinoa is no longer considered an exotic ingredient. Once found only in health food stores, it has become a pantry staple in kitchens around the world—and for good reason. Nutritious, versatile and incredibly easy to prepare, quinoa has earned its place in everyday cooking.

Whether you’re making a vibrant salad, a nourishing grain bowl, a hearty soup, a comforting pilaf or one of my favourite roasted vegetable dishes, quinoa is an ingredient that rewards simplicity. More than two decades after I first discovered it, it remains one of my favourite wholefoods—proof that some of the world’s oldest foods still deserve a place on the modern table.

Recipe – Quinoa, macadamia & pea salad

I’ve been teaching Australians how to cook with quinoa for well over a decade. In 2014, I shared one of my favourite recipes on Healthtalks TV with Melissa Ambrosini, helping introduce this ancient seed to home cooks long before it became a supermarket staple.

Combining fluffy quinoa with sweet green peas, crunchy Australian macadamias, and fresh herbs, this salad is naturally gluten-free, rich in plant-based protein, and packed with fibre, vitamins, and healthy fats. It’s equally delicious served warm or chilled, making it ideal for entertaining, meal preparation or as a wholesome accompaniment to grilled fish, chicken or roasted vegetables.

More than a decade later, this recipe remains one of my favourites. It’s a reminder that good food doesn’t need to be complicated—just seasonal, nutritious and full of flavour.

VDO Healthtalks TV with Melissa Ambrosini

FAQs

Can you eat quinoa every day?

Yes. Quinoa can be enjoyed daily as part of a balanced diet. It’s naturally gluten-free, rich in dietary fibre and provides complete plant protein, making it an excellent alternative to refined grains. Like any food, variety is important, so pair quinoa with a wide range of vegetables, legumes, healthy fats and quality proteins.

Should quinoa be rinsed?

Yes. Although most packaged quinoa is pre-rinsed, I always recommend giving it a quick rinse under cold running water before cooking. This helps remove any remaining saponins, naturally occurring compounds on the seed’s outer coating that can leave a bitter or slightly soapy flavour.

Can you freeze cooked quinoa?

Absolutely. Cooked quinoa freezes beautifully for up to three months. Allow it to cool completely before storing it in airtight containers or freezer bags. Defrost overnight in the refrigerator or reheat gently in the microwave or on the stovetop with a splash of water or stock.

Is quinoa suitable for coeliacs?

Yes. Quinoa is naturally gluten-free and is suitable for people with coeliac disease or gluten intolerance. However, if you have coeliac disease, choose quinoa that is certified gluten-free, as cross-contamination can occur during processing or packaging.

Is quinoa healthier than rice?

Both quinoa and rice can be part of a healthy diet, but quinoa offers several nutritional advantages. It contains more protein and dietary fibre than white rice and provides important nutrients such as magnesium, manganese, iron and folate. Unlike rice, quinoa is also a complete protein, containing all nine essential amino acids. Brown rice remains a nutritious wholegrain choice, but quinoa generally provides a broader range of nutrients per serve.

What does quinoa taste like?

Quinoa has a mild, slightly nutty flavour with a light, fluffy texture when cooked properly. It readily absorbs the flavours of herbs, spices and dressings, making it equally delicious in salads, soups, grain bowls, stir-fries and even breakfast dishes.

How do you know when quinoa is cooked?

Quinoa is cooked when the liquid has been absorbed and the tiny germ separates from the seed, forming a delicate white spiral. After cooking, let it rest for 10 minutes with a tea towel under the lid, then fluff with a fork for the best texture.

Which type of quinoa is best?

It depends on how you’re using it. White quinoa is the softest and fluffiest, making it ideal for everyday meals. Red quinoa has a firmer texture that’s perfect for salads, while black quinoa has a slightly earthier flavour. Tri-colour quinoa combines all three varieties for added colour and texture.

Chef’s tip

Cook a batch of quinoa at the beginning of the week and keep it refrigerated. It’s an easy way to add complete plant protein to salads, grain bowls, soups and breakfast bowls for a quick nutritional boost.

Chef Sam’s favourite quinoa recipes

• Quinoa, macadamia and pea salad
• Quinoa, olive & caramelised onion loaf
• Easy roast vegetables with quinoa

Is quinoa healthy?

Absolutely. Quinoa has earned its reputation as one of nature’s most nutritious whole foods. It’s naturally gluten-free, high in dietary fibre and a good source of plant-based protein, making it a satisfying addition to salads, soups, grain bowls and side dishes.

Quinoa also provides important nutrients including magnesium, manganese, iron and folate. Its combination of protein, fibre and complex carbohydrates helps make it a filling, versatile ingredient that fits comfortably into many eating patterns, including vegetarian, vegan and gluten-free diets.

From a Traditional Chinese Medicine (TCM) perspective, quinoa is generally regarded as having a neutral to slightly warming nature. It is traditionally used to support healthy digestion and nourish the body’s energy, or qi. While these concepts come from traditional healing systems rather than modern nutritional science, they complement quinoa’s reputation as a wholesome, nourishing food.

One of the reasons I’ve continued cooking with quinoa for more than 25 years is its remarkable versatility. Whether folded through salads, served alongside seafood, added to soups or enjoyed as a hearty breakfast porridge, quinoa adapts beautifully to almost any cuisine while delivering both flavour and nutrition.

Visit my Quinoa recipes

Updated: June 2026

This recipe was originally developed to introduce Australian home cooks to quinoa when it was still a relatively new ingredient on supermarket shelves. I’ve refreshed it with updated nutrition information, modern cooking tips and new photography while preserving the original flavours that made it a favourite.