Quinoa

A grain that is naturally very low in sodium and high in both potassium and fiber, making it an ideal DASH diet staple for heart-healthy meals.

Whole Grains
#low-sodium#high-potassium#high-fiber#pantry-staple#versatile#budget-friendly

Nutritional Information

Calories 222 per 1 cup cooked (185g)
Sodium 13mg per 1 cup cooked (185g)
Potassium 318mg per 1 cup cooked (185g)
Fiber 5g per 1 cup cooked (185g)

Introduction

Quinoa is a pseudocereal that functions as a grain in cooking and is an excellent staple for DASH diet meals. With its extremely low sodium content and high levels of both potassium and fiber, quinoa aligns perfectly with DASH diet principles. This versatile grain can be used in both hot and cold preparations, making it a flexible foundation for heart-healthy meals.

Health Benefits

  • Naturally very low in sodium
  • High in potassium as part of a balanced diet
  • Excellent source of fiber
  • Provides complete protein with all essential amino acids
  • Rich in minerals including magnesium and iron

Preparation & Cooking

Quinoa is prepared similarly to rice, typically using a 1:2 ratio of quinoa to liquid. Before cooking, rinse quinoa thoroughly under cold water to remove the natural coating called saponin, which can have a bitter taste. Bring the liquid to a boil, add the quinoa, reduce heat, cover, and simmer for about 15 minutes until the liquid is absorbed and the quinoa is fluffy. One cup of dry quinoa yields approximately three cups cooked. Quinoa can be used hot as a side dish or base for grain bowls, or cold in salads. It absorbs flavors well and pairs nicely with vegetables, herbs, and citrus.

Storage

Dry quinoa is a pantry staple that stores well in an airtight container in a cool, dry place for up to 2 years. Once cooked, quinoa should be refrigerated and used within 3-5 days. Cooked quinoa can also be frozen for longer storage. When storing cooked quinoa, allow it to cool completely before refrigerating or freezing. Frozen cooked quinoa can be reheated directly from frozen or thawed in the refrigerator.

Cooking Tips

  • Always rinse quinoa before cooking to remove the natural saponin coating
  • Pre-rinsed quinoa is available, but a quick rinse is still recommended
  • Quinoa comes in white, red, and black varieties—all cook similarly
  • Look for quinoa in bulk sections for better value
  • Check for any signs of moisture or pests when purchasing
  • Cooked quinoa can be used in both sweet and savory dishes
  • Fluff quinoa with a fork after cooking for best texture