A protein-rich, gluten-free seed often used as a grain substitute.
Your kitchen
EatMacroPlant remembers the habit, not an exact stock count. Mark it running low when it should return to the next shopping list.
Used in salads, as a grain substitute, or as a side dish. Nutrition figures are based on cooked weight (roughly 3x the dry seed's weight), so recipe amounts assume a batch-cooked or leftover portion rather than raw quinoa - see the Stock Up guide.
One of the few plant foods that's a complete protein on its own; pair with vitamin C-rich vegetables to boost absorption of its iron content.
Try it in the kitchen
A vegan take on Caesar salad - crispy seared smoked tofu standing in for croutons, over massaged kale and herbed quinoa, with a creamy cashew-caper-mustard dressing.
Open recipeA savoury quinoa breakfast bowl with steam-charred broccoli and edamame, creamy lemon-tahini and a za'atar-sesame finish.
Open recipeBuffalo-glazed roasted cauliflower and chickpeas over green lentils, quinoa and wilted kale, with sweet dates, toasted walnuts and a cool cashew ranch dressing.
Open recipeA make-ahead Persian-influenced breakfast pot with saffron-quinoa silk, cool soy yogurt, orange-pomegranate jewels, tahini and pistachio-pumpkin crunch.
Open recipeA savoury make-ahead breakfast pot with quinoa, white beans, lemony herb soy yogurt, cucumber, radish, pumpkin seeds, hemp and sumac.
Open recipeNutrition notebook
Calories
109kcal
Protein
4.4g
Carbs
18.5g
Fat
1.9g
Small numbers, big impact
Nutrition values are estimates and can vary with variety, brand, cooking method and water content.