Cooked Quinoa

Learn how to cook quinoa so that you get perfect, separate, fluffy grains every time.

Low FODMAP Serving Size Info: Makes about 3 cups (465 g) cooked quinoa; serving size 1 cup cooked (155 g)

Course: Basic, Side Dish

Cuisine: American

Prep Time: 5 minutes

Cook Time: 20 minutes

Total Time: 25 minutes

Makes: 3 servings

Calories: 209 kcal

Author: Dédé Wilson

Check package or labeling on bulk bins and if quinoa is “pre-washed”, skip the next step.
If it needs to be washed, place dry quinoa in a mixing bowl and cover with cool water. Swish it around, then pour into a fine-meshed strainer and rinse further under cool running water. You can’t over-rinse it, so give it a good washing.
Pour the quinoa into a small saucepan, add 2 cups (480 ml) clean water and salt and give it all a quick stir. Cover and bring to a boil over medium-high heat. Turn heat down to very low and allow to cook, as you would rice, for about 15 to 20 minutes or until the liquid is absorbed. Turn off heat and allow to sit, covered, for 5 minutes. Fluff with a fork; quinoa is ready to serve or use.
For dishes that require cooled quinoa, either leave to cool in the pot or to hasten the process, scrape out onto a clean sheet pan and refrigerate until cooled.
Cooked quinoa can be refrigerated in an airtight container for up to 4 days.

If you are a rice cooker fan, you can use yours to cook quinoa as well. Use the same ratios of water to grain as above and follow your unit’s manufacturer’s instructions.
You can also use Low FODMAP Vegetable Broth or Low FODMAP Chicken Stock in lieu of water.
As an alternative way of preparing, you can sauté the dry grain in olive oil or Garlic-Infused Oil for a couple of minutes before adding water. This will yield a pleasant “toasty” flavor.

Nutrition Facts

Cooked Quinoa

Amount Per Serving

Calories 209 Calories from Fat 27

% Daily Value*

Fat 3g5%

Sodium 202mg8%

Carbohydrates 36g12%

Fiber 4g16%

Protein 8g16%

Calcium 5mg1%

* Percent Daily Values are based on a 2000 calorie diet.