Quinoa on a Gluten Free Diet

Quinoa (pronounced KEEN-wah) is a pseudocereal, meaning it is an edible seed that is nutritionally similar to, and used in the same way as, a cereal grain, but is not from a grass plant. Instead, quinoa belongs to the amaranth family. It is native to the Andean region of South America, where it was cultivated for over 4000 years before conquering the rest of the world in the 20th-21st centuries with its endurance of extreme weather conditions and superfood nutritional profile. 

Quinoa grains themselves are small, round and yellow, red or black, depending on the type. And each one is absolutely chock-full of important trace minerals, vitamins and fibre. What is more, it is one of only a handful of foods to contain all nine essential amino acids, making it a complete protein too.  

Happily for those with coeliac disease or gluten sensitivity, this highly nutritious ancient grain is 100% naturally gluten free in all its forms and varieties. 

When cooked, quinoa takes on a mild, nutty taste that works well with a wide variety of dishes and flavours. However, quinoa can sometimes taste bitter as a result of a protective layer of saponins which act as the plant’s natural defence against pests and predators. Most commercially sold quinoa is washed as part of the production process, and so will have had the bitter saponins removed. But it’s always worth rinsing the quinoa grains before cooking to get rid of any potentially remaining saponin residue. 

There are a great many varieties of quinoa, each with their own particular combination of flavour and texture. However, the four main types of quinoa you are most likely to see in shops are: 

White quinoa 

This is the most common type of quinoa, to the extent that it is often labelled merely “quinoa”. White quinoa has a mild flavour and soft texture, producing light and fluffy cooked grains. It is also the most versatile, working well as both a rice replacement and stirred into baked goods. 

Red quinoa 

This second most common type of quinoa has a stronger, nuttier flavour and is firmer and crunchier in texture than white quinoa. It keeps its shape better after cooking, making it best for salads and other dishes that require a robust grain. 

Black quinoa 

The least common type of quinoa maintains its striking black colour even after cooking. It has a slightly earthier and sweeter flavour, but texture-wise is firm and crunchy like red quinoa, and as such can be used in much the same way. 

Quinoa flakes 

Like rolled oats, quinoa flakes are made by steamrolling whole quinoa grains. Their larger surface area means they cook faster than regular quinoa – around 90 seconds! – making them a great quick-fix breakfast porridge alternative. 

Quinoa is immensely versatile. It can be used anywhere you would usually use rice – in pilaffs, risottos (quinottos) and curries – and, like rice, is just as great as a standalone side dish or mixed into salads. This gluten free grain can also be cooked into veggie burgers, stuffed into vegetables and stirred into bakes both sweet and savoury. Quinoa grains can even be fermented to produce beer or chicha, a traditional Andean tipple. If that weren’t enough, the whole grains can be milled down into a flour, opening up a whole other range of possibilities. 

As quinoa itself is naturally gluten free, so quinoa flour is naturally gluten free, too. Even better news, quinoa flour is just as versatile and easy to work with as quinoa grains, and brings the same sweet, mild taste.  

At Schär we are well aware of all the healthy benefits of quinoa, which is why we use quinoa flour in some of our heartiest bread loaves and include quinoa grains as the base ingredient in some of our most wholesome gluten free recipes. Quinoa flour gives our Crostini ai cereali a wonderful depth of flavour, while quinoa flakes lend our Sandwich Dunkel Mörkt a delicate nuttiness. Meanwhile, our quinoa tabbouleh salad recipe is perfect for gluten free picnics and dinner parties alike. 

Not only is quinoa incredibly versatile, but it is incredibly quick and easy to cook, too. Simply boil up two parts stock to one part quinoa for 10-12 minutes and you’re done. Quinoa triples in volume when cooked, so 100g of dried grains will yield 300g of cooked quinoa.  

Once you’ve got that down, the world of quinoa is pretty much your oyster. Roast up your favourite vegetables to make a warm quinoa salad; mix it with your favourite herbs and spices to make gluten free stuffing; or simply serve alongside your favourite main for a nutrient-rich side.  

While quinoa goes well with almost anything, it is particularly scrumptious when paired with fellow native Latin American ingredients, such as corn, black beans, avocado and coriander. Check out our recipe for quinoa mini burgers for inspiration. 

If you don’t already have a bag of quinoa in your kitchen, what are you waiting for? Introduce this gluten free super grain into your diet today!