@thedinnershift on Instagram
Perfectly Cooked Quinoa for Meal Prep

Perfectly Cooked Quinoa for Meal Prep

20 MIN

What's the difference between white, red and black quinoa?

From a nutrient perspective, they’re all about equal in terms of protein, fiber, vitamins and minerals. They’re all great sources of flavonoids, antioxidants linked to being protective against cancer, inflammation and depression. Compared to white quinoa, red and black contain more antioxidants due to their pigments, but don’t let this stop you from buying white quinoa (which is usually the easiest to find). It’s still chock-full of nutrition and health benefits.

From a taste perspective, white is the mildest of the three. Red quinoa is a little chewier and nuttier, making it a great choice for cold salads. Like red, black quinoa has a more distinctive flavor than white and tastes slightly “earthy”. It’s firmer to the bite and also great for warm or chilled salads, especially those with bold vinaigrettes.

You can also find quinoa blends of colors (pictured) or tri-color quinoa which is a mix of all three.


  • 1 cup dry quinoa (any color)
  • 1 1/2 cups water
  • 1 teaspoon olive oil
  • 1/4-1/2 teaspoon sea salt

Rinse quinoa in a fine mesh strainer under cold running water for 30 seconds.

Transfer quinoa to a small saucepan (with tight-fitting lid). Add water, oil and salt to taste. Bring to a boil, then cover and reduce heat to medium-low and simmer for 15 minutes. Turn off heat and allow quinoa to stand 5 minutes. Remove lid and fluff with fork.

Cooked quinoa will keep for about 5 days in the fridge.

Makes about 3 cups. 

Did you try this recipe? Please rate it:

Leave a Reply

Your email address will not be published. Required fields are marked *