Plant-based foods › Cooked quinoa
Quinoa on a plant-based diet
Quinoa is a gluten-free seed cooked like a grain, and unusually for a grain it is a complete protein. It also brings iron, zinc and selenium, making it a strong base for bowls and salads.
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Quinoa supplies all the essential amino acids along with iron, zinc, choline and a little selenium, which UK soils are often low in. It is naturally gluten-free, so it suits coeliacs and anyone avoiding wheat.
How to get the most from it
Rinse before cooking to remove its bitter coating, then simmer until the grains uncurl. Build bowls with beans or tofu for extra protein and a vitamin C-rich vegetable to lift the iron.
Cooked quinoa nutrition
| Nutrient | Per 1 cup cooked (185g) | % of RNI |
|---|---|---|
| Iron | 2.76mg | 32% |
| Zinc | 2.02mg | 29% |
| Selenium | 5.18µg | 9% |
| Protein | 8.14g | 18% |
| Choline | 42.6mg | 11% |
Per-serving figures from the Plentish dataset (source: USDA FoodData Central). % of RNI uses the adult UK reference intake.
What it covers on your watch-list
Recipes with Cooked quinoa
- Quinoa and kidney bean salad
- Black bean and quinoa bowl (Plus)
- Rainbow buddha bowl (Plus)
- Roasted squash and quinoa salad (Plus)
Common questions
Is quinoa a complete protein?
Yes. Unlike most grains, quinoa contains all nine essential amino acids, which is part of why it is so useful on a plant-based diet.
Is quinoa gluten-free?
Yes, quinoa is naturally gluten-free. Choose a brand labelled gluten-free if you are coeliac, to rule out cross-contamination.