• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer
G-Free Foodie logo
  • Recipes
    • Appetizers & Snacks
    • Baked Goods
    • Beverages
    • Dairy Free
    • Desserts
    • Kid Zone
    • Main Dishes
    • Paleo Friendly
    • Quick & Easy
    • Recipes & Techniques by Cooks We Love
    • Salads & Dressings
    • Side Dishes
    • Soups
    • Tips & Tricks
    • Vegan
  • Articles
    • Dining Tips
    • G-Free Foodie Guides
    • G-Free Foodie Mommies
    • G-Free Foodie Product Reviews
    • Gluten Free Advice + Experts
    • KC's Blog
  • About
  • Shop
  • Help!
  • Nav Social Menu

    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube
menu icon
go to homepage
search icon
Homepage link
  • Browse Recipes
  • Articles
  • About
  • Shop
  • Help!
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube
  • ×

    Home / Recipes / Side Dishes

    Is Quinoa Gluten-Free? All About Quinoa + Basic Recipe

    Posted On Oct 4, 2020 · Updated On May 13, 2022

    Is Quinoa Gluten-Free? All About Quinoa + Basic Recipe

    Here's the basics on quinoa - including the basic recipe.

    Quick & EasyRecipes & Techniques by Cooks We LoveSide DishesTips & Tricks

    Share

    Jump to Recipe Print Recipe

    All About Quinoa: here's the details about one of our favorite ancient gluten-free grains. Plus the easiest cooking method and the answer to the question: is quinoa gluten-free?

    Quinoa (pronounced Keen-wah) is an ancient food that has been cultivated in South American Andes since at least 3,000 B.C. Quinoa has been a staple food of millions of native inhabitants, the Incas called quinoa the "mother grain" and revered it as sacred. Technically quinoa is not a true grain, but is the seed of the Chenopodium or Goosefoot plant. It is used as a grain and substituted for grains because of it's cooking characteristics. The name comes from the Greek words, chen (a goose) and pous (a foot).

    Is Quinoa Gluten-Free?

    Yes, quinoa itself is gluten-free! The quinoa seeds are completely free of gluten, and since they're processed in a different way than gluten-containing grains, cross-contamination in manufacturing isn't a concern either. The only issue is how the quinoa is prepared: like any gluten-free ingredient, is can be contaminated with gluten in the cooking or preparation process, so be sure to ask about the safety of any quinoa dishes when dining out. 

    In Peru, Chile, and Bolivia, quinoa is widely cultivated for its nutritious seeds, and they are referred to as "little rice." The seeds are used in creating various soups, pastas and bread, and also fermented with millet to make a beer-like beverage. Quinoa has been grown outside of South America for a relatively short time. It is grown in Canada and has been grown in the U.S. in Colorado since the 1980's. Quinoa can be found in most grocers and natural food stores in the U.S. Quinoa-based pastas, flours and wraps can also be found in major or specialty grocery stores.

    Why Is Quinoa Different Colors?

    It's all about the plant variety - just like apples or rice. Quinoa grains range in color from ivory to pinks, brown to reds, or almost black depending on the variety. There are over 120 species of Chenopodium, but only three main varieties are cultivated; one producing very pale seeds, called the white or sweet variety; a dark red fruited variety called red quinoa; and a black quinoa. Quinoa has a delightful characteristic that is all it's own: as it cooks, the outer germ around each grain twists outward forming a little white, spiral tail, which is attached to the kernel. You can look for different colors of quinoa in grocery stores or online. No matter which color the grain is, the spiral will be white.

    Do I Have To Rinse Quinoa?

    Before cooking, the seeds must be rinsed to remove their bitter resin-like coating, which is called saponin. Most quinoa is rinsed before it is packaged and sold, but it is best to rinse again at home before use to remove any of the powdery residue that may remain on the seeds. The presence of saponin is obvious by the production of a soapy looking "suds" when the seeds are swished in water. Placing quinoa in a strainer and rinsing thoroughly with water easily washes the saponin from the seeds. Some quinoa will be labeled "triple rinsed" or "rinsed and ready to cook" - in which case, you can choose to skip the rinsing.

    Is Quinoa Healthy?

    The quinoa seed is high in protein, calcium and iron, a relatively good source of vitamin E and several B vitamins. The protein in quinoa is considered to be a complete protein due to the presence of all 8 essential amino acids. Quinoa is a 35 on the glycemic index.

    Pesto Quinoa with Tomatoes and Fresh Mozzarella recipe

    Cooked quinoa is excellent in hot casseroles and soups, stews, in stir-fries, or cold in salads. The seeds cook very quickly, in only 15 minutes. Uncooked seeds may be added to soups and stews as you would barley or rice and quinoa is often substituted for rice in rice dishes. Dry roasting quinoa in a pan or in the oven before cooking will give a toasted flavor and enhance nuttiness. Cold salads consisting of quinoa and chopped vegetables or beans make an easy and nutritious dish. Quinoa flour is used in making pasta and a variety of baked goods such as pancakes, bread, muffins, and crackers.

    Make this Basic Quinoa Recipe, then stash some in the fridge for bowls, salads, side dishes and more. You can use it to make two of my favorite dishes: Easy Pesto Quinoa with Tomatoes & Fresh Mozzarella and Quinoa with Fresh Herbs, Pecans & Pomegranate Dressing.  Try my friend Meg's Kale and Quinoa Bountiful Bowls too. 

    All About Quinoa

    Basic Quinoa Recipe

    K.C. Cornwell
    Use this Basic Quinoa Recipe to build a base for salads, bowls and more!
    5 from 6 votes
    Print Recipe Pin Recipe
    Prep Time 5 mins
    Cook Time 20 mins
    Course Main Course, Side Dish
    Cuisine American
    Calories 626 kcal

    Ingredients
      

    • 2 cups water or gluten-free broth
    • 1 cup quinoa rinsed
    • 1 teaspoon salt

    Instructions
     

    • Place quinoa, salt and water or broth in a medium saucepan and bring to a boil. Reduce to a simmer, cover and cook until all the water is absorbed (about 15-20 minutes).
    • The quinoa is done when all the grains have turned from white to transparent, and the spiral-like germ has separated. Makes about 3 cups.

    Notes

    Refrigerate in sealed container for up to 1 week.

    Nutrition

    Calories: 626kcalCarbohydrates: 109gProtein: 24gFat: 10gSaturated Fat: 1gSodium: 2358mgPotassium: 957mgFiber: 12gCalcium: 94mgIron: 8mg
    Keyword gluten-free main dishes, side dish recipes

    Wondering if rice is gluten-free? Get the facts here.

    Frequently Asked Questions about Quinoa:

    Does quinoa have protein?

    Yes, quinoa has protein. The protein in quinoa is considered to be a complete protein due to the presence of all 8 essential amino acids.

    Is quinoa a seed or a grain?

    Quinoa is a seed. Technically quinoa is not a true grain, but is the seed of the Chenopodium or Goosefoot plant. It is used as a grain and substituted for grains because of it's cooking characteristics.

    Is quinoa gluten-free?

    Yes, quinoa is gluten-free! The quinoa seeds are completely free of gluten, and since they're processed in a different way than gluten-containing grains, cross-contamination in manufacturing isn't a concern. However, gluten can be introduced to quinoa via cooking methods, prepared dishes and sauces. When dining out, gluten-free consumers should confirm quinoa dishes are prepared safely.

    You May Also Like

    • The Most Common Cooking Mistakes!
      The Most Common Cooking Mistakes!
    • Gluten-Free Menus at In-N-Out Burger, Five Guys and Shake Shack
      Gluten-Free Menus at In-N-Out Burger, Five Guys and Shake…
    • Is Rice Gluten-free? Plus Ming Tsai's Rice Recipe
      Is Rice Gluten-free? Plus Ming Tsai's Rice Recipe
    • The BEST Gluten-Free Brownie Recipe Ever
      The BEST Gluten-Free Brownie Recipe Ever
    « Simple Walnut Pesto
    Easy Pesto Quinoa Salad with Tomatoes & Fresh Mozzarella »

    Share

    Reader Interactions

    Let Us Know What You Think Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    Sign up for our Newsletter & live deliciously G-Free

    K.C. the G-Free Foodie

    K.C. is a farm-grown foodie, born and raised in the fertile fields of California’s San Joaquin Valley. After being diagnosed with Celiac Disease following years of unexplained illness, she has infused her gluten-free life with flavor, fork in hand. Learn more about K.C.

    Featured Recipes

    how to cook duck breast: perfectly cooked duck breast on salad

    How To Cook Duck Breast: Tea Brined Duck Breast

    Gluten-Free Colomba Pasquale

    Gluten-Free Colomba Pasquale | Easter Dove Bread

    White Chocolate Rocky Road colorful

    White Chocolate Rocky Road | Gorgeous + Easy Treat!

    Lamb Chops with Spicy Apricot Sauce recipe

    How to Cook Lamb Chops in The Oven: Lamb Chops with Spicy Apricot Sauce

    SHOP GLUTEN FREE FAVES

    Popular Categories

    • Appetizers + Snacks
    • Beverages
    • Desserts
    • Dining Tips
    • Main Dishes
    • Quick + Easy
    • Salads + Dressings
    • Soups
    • Tips + Tricks

    Footer

    People

    • About Us
    • K.C. Cornwell
    • G-Free Foodie Gluten Free Advocates + Experts

    Business

    • Partnerships
    • Contact
    • Gluten Free Consulting Services
    • Privacy Policy & Disclaimer
    • Links & Cool Stuff

    Follow Me

    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube
    • TikTok

    G-Free Foodie © 2023 · All Rights Reserved