3 cups of cooked quinoa nutrition

Posted By on January 9, 2021

Serve immediately. 2 cups water 1 cup quinoa. There are 686 calories in 3 cups of cooked Quinoa (Cooked). It’ll keep for three to five days in the fridge, or in the freezer for up to two months. Rinse the quinoa and drain well. White quinoa has a milder flavor than black or red quinoa. To cook the quinoa, you will use a 2:1 ratio of liquid to quinoa, or 2 cups of water for every 1 cup of dry quinoa. Cooked Quinoa = 120 cal. mixed seeds (sesame, pumpkin, sunflower) 3 tbsp. If you have diabetes or metabolic syndrome, you might want to aim a little lower. If you want to increase your calorie intake without getting too full, choose foods from the bottom half of the map.Read more about the Nutritional Target Map, Nutritional Target Map for Quinoa, cooked. Reduce the heat to a low simmer, cover the pan, and cook for 15 minutes or until the water has been absorbed. There are 210 calories in a 1/3 cup of Quinoa. https://www.crunchycreamysweet.com/1-minute-instant-pot-quinoa-recipe Get nutrition facts in common serving sizes: 100g, 1 cup. All trademarks, copyright and other forms of intellectual property are property of their respective owners. The Nutritional Target Map™ allows you to see at a glance how foods line up with your nutritional and weight-management goals. For a more nutritious diet, select foods that fall on the right half of the map.The closer a food is to the top edge of the map, the more likely it is to fill you up with fewer calories. You'd need to walk 62 minutes to burn 222 calories. It’s sometimes referred to as ivory quinoa. Quinoa is a grain-type food that is a good source of carbohydrates, including fiber. The closer a food is to the right edge of the map, the more essential nutrients per calorie it contains. All trademarks, copyright and other forms of intellectual property are property of their respective owners. Quinoa cooks like rice but quicker. How to cook quinoa. * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. How many calories in Cooked Quinoa? Rinse quinoa in water before cooking to remove any bitter taste. Quinoa cooks like rice but quicker. Each ", Read more about the Nutritional Target Map, Read more about the Caloric Ratio Pyramid, Read more about the Nutrient Balance Indicator, Find recipes with this ingredient or dishes that. Eat quinoa like a hot cereal. In a large pot add 1 cup of quinoa and 2 cups of water – this makes about 3 cups of cooked quinoa. By combining complementary proteins, you may be able to increase the overall quality of the protein you consume.Read more about Protein Quality, NUTRITION DATA'S OPINION ext So, 1 cup of dry will yield about 3 cups of cooked quinoa. Nutrition Data awards foods 0 to 5 stars in each of three categories, based on their nutrient density (ND Rating) and their satiating effect (Fullness Factor™). Can I Cook More Than A Cup of Quinoa? Log Food. Quinoa For Skincare: And if you thought, the goodness of quinoa is confined to only diet intake, think again. Calorie breakdown: 14% fat, 72% carbs, 14% protein. HOME / Cereal Grains and Pasta / Quinoa / Cooked Quinoa How many calories in. How to Cook Quinoa. One cup of dry quinoa makes 3 cups cooked or 4-6 servings. Start your quinoa in simmering water to kick-start its blooming and unraveling phase, making it fluffier than you thought possible. One cup of cooked quinoa provides 15 percent of the recommended daily intake of iron, and 5 grams of fiber, which is 21 percent the recommended amount. Lose weight by tracking your caloric intake quickly and easily. You can use it in place of rice, or you can use it as the basis of a salad or tabouleh. If one or more amino acid is not present in sufficient amounts, the protein in your diet is considered incomplete.Each spoke on the Protein Quality graph represents one of the nine essential amino acids, and the graph shows how close the protein in your diet is to the optimal distribution of amino acids recommended by the Institute of Medicine's Food and Nutrition Board.An Amino Acid Score of 100 or higher indicates a complete or high-quality protein. Measure: Next add 1.5 cups of water (or broth) for every 1 cup of dry quinoa (this is the same for white, red and mixed varieties of quinoa). If desired, chill the cooked quinoa in the refrigerator before adding it to the salad. There is some wiggle room there, just don’t try to cook a small amount of quinoa in a huge pot, or a large amount of quinoa in a small pot as it will either overcook or undercook. I’ve been wondering why that’s necessary, and then I found your recipe. There are 457 calories in 2 cups of cooked Quinoa (Cooked). All trademarks, copyright and other forms of intellectual property are property of their respective owners. If you are trying to achieve a specific distribution of calories, such as the 40/30/30 distribution of the Zone™ diet, or the more traditional 60/30/10 distribution, the Caloric Ratio Pyramid™ will show you how recipes, meal plans, or individual foods line up with those goals.Foods low in fat, for example, will cluster along the bottom edge of the pyramid, ranging from foods that are high in carbohydrates (at the left edge) to foods that are high in protein (at the right edge). About Quinoa, cooked; 1 metric cup of Quinoa, cooked weighs 195.48732 grams [g] 1 US cup of Quinoa, cooked weighs 6.52568 ounces [oz] Quinoa, cooked weigh(s) 195.49 gram per (metric cup) or 6.53 ounce per (US cup), and contain(s) 120.08 calories per 100 grams or ≈3.527 ounces [ weight to volume | volume to weight | price | density]; Food category: Cereal Grains and Pasta Nutrition Data’s patent-pending Estimated Glycemic Load™ (eGL) is available for every food in the database as well as for custom foods, meals, and recipes in your Pantry.How to interpret the values: Experts vary on their recommendations for what your total glycemic load should be each day. If you are not overweight and are physically active, a little higher is acceptable.Read more about the eGL, Nutrient Balance Indicator for Quinoa, cooked, NUTRIENT BALANCE INDICATOR™ Foods low in carbohydrates will cluster along the right edge of the pyramid, with foods that are high in fat at the upper edge and foods that are high in protein at the lower edge. 3 cups kale, de-stemmed and chopped ... Cook quinoa according to package directions, using the vegetable stock in place of water. There are 172 calories in a 3/4 cup of cooked Quinoa (Cooked). Get full nutrition facts and other common serving sizes of Quinoa (Cooked) including 100 g and 1 oz, dry, yields. It is prepared quickly and easily with this basic method. Because the grain triples in size as it cooks, one cup of raw quinoa should yield about three cups of cooked quinoa. Bring the water to a boil in a 1 1/2 quart saucepan over medium-high heat. The … Mix different colours of quinoa. Glycemic load is a way of expressing a food or meal's effect on blood-sugar levels. Find nutrition facts for over 2,000,000 foods. Nutrition Evidence Based 11 Proven Health Benefits of Quinoa . One cup of dry quinoa yields roughly 3 cups (720ml) of cooked quinoa and takes roughly 20 minutes to cook. There are 457 calories in 2 cups of cooked Quinoa (Cooked). The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Condé Nast. - In Internet Explorer 7 you will need to adjust the default "Shrink To Fit" setting. Best Way To Store: Store cooked quinoa in an airtight container after it comes to room temperature. For every 1 cup of quinoa, add 2 cups of liquid for cooking. Visit CalorieKing to see calorie count and nutrient data for all portion sizes. To make 3 cups of cooked quinoa: Place 1 cup raw quinoa in a fine mesh colander and rinse for at least 30 seconds. You sure can. You can use it in place of rice, or you can use it as the basis of a salad or tabouleh. There are 210 calories in a 1/3 cup of Quinoa. Quinoa is a light and wholesome grain that is gluten free. Mix 2 cups water and the rinsed quinoa in a saucepan and bring to a boil. There are 222 calories in 1 cup (6.5 oz) of Quinoa, cooked. Foods that have more essential nutrients per calorie are considered better choices for optimum health.Nutrition Data also indicates whether a food is particularly high or low in various nutrients, according to the dietary recommendations of the FDA.Read more about Nutrition Data's opinion. There are 457 calories in 2 cups, cooked Quinoa (Cooked). If a recipe calls for 3 cups of cooked quinoa, begin with 1 cup of dry quinoa. First give it a rinse in cold water – this step removes any remaining bitterness on the quinoa, caused by naturally occurring sapponins. Serving Size: 3/4 cup of cooked: Amount Per Serving. A typical target for total Estimated Glycemic Load is 100 or less per day. If you want 2 cups of cooked quinoa, measure out 2/3 cup of dry quinoa, etc. Get full nutrition facts and other common serving sizes of Quinoa (Cooked) including 100 g and 1 oz, dry, yields. While cooking, quinoa expands by about 3 times. Polyunsaturated Fat 1 g grams. Leftovers can be stored in an airtight container for up to 3-4 days. Saturated Fat 0.2g. (updated 5/25/18). Get full nutrition facts and other common serving sizes of Quinoa (Cooked) including 100 g and 1 oz, dry, yields. Dry to Cooked. It should take about 20 minutes to cook up 1 cup of dried quinoa on the stovetop. 1 cup dry quinoa = about 3 cups cooked quinoa. If the Amino Acid Score is less than 100, a link is provided to complementary sources of protein. It is prepared quickly and easily with this basic method. Monounsaturated Fat 0.5 g grams. What makes quinoa unique in the “grain” world is the fact that it is a complete protein, meaning that it provides all 9 essential amino acids your body can’t make on its own. Page Setup > Format & Options) Each ", Read more about the Nutritional Target Map, Read more about the Caloric Ratio Pyramid, Read more about the Nutrient Balance Indicator, Find Although few (if any) individual foods provide all the essential nutrients, the Nutrient Balance Indicator and Completeness Score can help you construct meals that are nutritionally balanced and complete.Read more about the Nutrient Balance Indicator, PROTEIN QUALITY All trademarks, copyright and other forms of intellectual property are property of their respective owners. HOW TO COOK. Method: Pressure cook quinoa for up to 6 whistles. Add colour to your plate. Quinoa, cooked belong to 'Cereal Grains and Pasta' food category. Ingredients. To cook the quinoa, you will use a 2:1 ratio of liquid to quinoa, or 2 cups of water for every 1 cup of dry quinoa. Why is Quinoa Good for You? How much dry quinoa do I need for 2 cups cooked? The good: This food is very low in Cholesterol and Sodium. Cooked Quinoa. Unlike quinoa, the majority of grains are deficient in certain essential amino acids, meaning that they aren’t complete proteins. For added flavour, cook quinoa in salt-free or homemade broth instead of water. Bring to a boil. If a recipe calls for 3 cups of cooked quinoa, begin with 1 cup of dry quinoa. Foods that are nutritious without being filling are considered better choices for healthy weight gain. Foods that have roughly the same number of calories from fats, calories, and protein will be found closer to the center of the pyramid.Read more about the Caloric Ratio Pyramid, ESTIMATED GLYCEMIC LOAD™ Use a 6-quart pan for 2 cups of quinoa. Get full nutrition facts and other common serving sizes of Quinoa including 1 oz and 100 g. Quinoa increases in volume about 3 times when it’s cooked. Mix different colours of quinoa. About Food Exercise Apps Community Blog Shop Premium. One cup of cooked quinoa provides 8 grams of protein. Drain extra water and mash it completely. However, be sure to check the capacity of your pressure cooker. I use a 3-quart pan for anywhere from 1/4 cup to 1 cup quinoa, and a 4-5 quart pan for more. grams. A standard serving is typically 1/2 a cup. 1 cup quinoa 3 cups water, chicken stock or vegetable stock Use of and/or registration on any portion of this site constitutes acceptance of our Start by rinsing the quinoa using a fine wire mesh strainer. Source: Nutrient data for this listing was provided by USDA SR-21. You can also cook quinoa in your rice cooker using the same ratio of quinoa to liquid as you would on the stovetop. - Mac Safari (Click print below > Copies & Pages > Safari), NUTRITIONAL TARGET MAP™ Calories. Follow the cooking instructions on the package. Protein quality is dependent on having all the essential amino acids in the proper proportions. It also supplies lean protein, is low in salt and has 111 quinoa calories. Daily values are based on 2000 calorie diet and 155 lbs (70 kg) body weight ( change ). Get full nutrition facts and other common serving sizes of Quinoa (Cooked) including 100 g and 1 oz, dry, yields. This is the basic recipe for cooking quinoa. (Go File > Print Preview > adjust the Shrink To Fit dropdown to 100%.) There are 686 calories in 3 cups of cooked Quinoa (Cooked). 2,000 calories a day is used for general nutrition advice. Mix 2 cups water and the rinsed quinoa in a saucepan and bring to a boil. Calories from Fat 16. 100 g of Quinoa, cooked contains 5.00 IU vitamin A, 0.0 mg of vitamin C and 0.00 mcg of vitamin D as well as 1.49 mg of iron, 17.00 mg of calcium and 172 mg of potassium. This recipe makes 3 cups of cooked quinoa 1 %. One cup uncooked quinoa yields about 3 cups of cooked quinoa. There are 271 calories in a 1/3 cup, dry, yields of Quinoa (Cooked). The good: This food is very low in Cholesterol and Sodium. Try quinoa porridge, and quinoa & apricot muffins. 5 things to do with quinoa. Bring to the boil, cover and simmer for about 7 minutes. A 1/2-cup serving of quinoa has 111 calories, 2 g fat, 0 mg cholesterol, 4 g protein and 3 g fiber. One cup of cooked quinoa provides 8 grams of protein. 222: Nutrition Facts. We include products we think are useful for our readers. There are 457 calories in 2 cups of cooked Quinoa (Cooked). ESTIMATED GLYCEMIC LOAD™ Glycemic load is a way of expressing a food or meal's effect on blood-sugar levels. Polyunsaturated Fat 1 g. grams. The tiny seeds swell to about four times their original size, so 1 cup uncooked quinoa yields about 4 cups, enough for 6 to 8 servings. In a large bowl, combine the kale and olive oil. How much is 1 serving of quinoa? Use our calculator to find the equivalent in grams of 1/3 US cup of quinoa or any of many other ingredients. 213 Cal. There are 457 calories in 2 cups of cooked Quinoa (Cooked). One cup of dry quinoa makes 3 cups cooked or 4-6 servings. To cook the quinoa, use a 2:1 ratio of liquid to quinoa. Scoop out the portion you want to cook (1 cup of raw quinoa makes 3 cups of cooked quinoa) and rinse it in a strainer, preferably a fine wire mesh strainer, running your fingers through the seeds until the water runs clear, about a minute or two. Serving Size: 3 cups of cooked: Amount Per Serving. Get full nutrition facts and other common serving sizes of Quinoa (Cooked) including 100 g and 1 oz, dry, yields. It starts with rinsing the grains in … CALORIC RATIO PYRAMID™ Nutrition Facts. Quinoa increases two to three times in size when cooked. This graphic shows you what percentage of the calories in a food come from carbohydrates, fats, proteins, and alcohol. Foods that are both nutritious and filling are considered better choices for weight loss. Nutrition Data’s patent-pending Estimated Glycemic Load™ (eGL) is available for every food in the database as well as for custom foods, meals, and recipes in your Pantry. Add the lemon juice, lemon zest, apple cider vinegar, salt, and pepper, tossing to combine. It is also a good source of Magnesium and Phosphorus, and a very good source of Manganese. How to cook quinoa: 1. Rinse the raw quinoa. Although the information provided on this site is presented in good faith and believed to be correct, FatSecret makes no representations or warranties as to its completeness or accuracy and all information, including nutritional values, is used by you at your own risk. 15 % 8g Protein. 1 cup quinoa, whole. There are 153 calories in a 2/3 cup of cooked Quinoa (Cooked). Cooked Quinoa. How to cook quinoa: 1 cup uncooked quinoa needs 1.75 Cups of liquid (the box says 1 cup quinoa to 2 cups liquid – but for me, if you do a 1:2 ratio, you end up with gummy, paste-y quinoa) Full, printable recipe below – just scroll down to the recipe card! The spoke for dietary fiber is colored green, protein is blue, vitamins are purple, minerals are white, and yellow represents a group of commonly overconsumed nutrients: saturated fat, cholesterol, and sodium.A Completeness Score between 0 and 100 is a relative indication of how complete the food is with respect to these nutrients. The textures also vary quite a bit, but if you cook quinoa properly, it can be just as fluffy as fresh rice. Quinoa increases three times in size when cooked, so if you want to end up with 3 cups of cooked quinoa, measure out 1 cup of dry quinoa. For added flavour, cook quinoa in salt-free or homemade broth instead of water. There are 120 calories in 100g of Cooked Quinoa. Nutrition Facts. Although the information provided on this site is presented in good faith and believed to be correct, FatSecret makes no representations or warranties as to its completeness or accuracy and all information, including nutritional values, is used by you at your own risk. , turn up the heat to a boil method: pressure cook quinoa in your rice cooker using the stock..., dry, yields also supplies lean protein, and a very good source of Manganese adding it the. Cold water – this makes … quinoa is a way of expressing a food meal! Quinoa as a side dish, plan for 3/4 cup of cooked quinoa g. Three times in Size as it cooks, one cup of dried quinoa on stovetop... Since quinoa increases 3 times when cooked, and omnivores alike filling are better. Edge of the map, the more essential nutrients per calorie it contains quinoa makes about 3 of... Mix 2 cups of cooked: Amount per serving is prepared quickly and easily with this basic.... Quinoa calories quinoa should yield about three cups of cooked quinoa ( cooked ) it.. Good source of iron and fiber for vegetarians, vegans, and can used. To Fit dropdown to 100 %. about 7 minutes of dried quinoa on the stovetop or. Right edge of the map, the more essential nutrients per calorie it contains and takes least. Water – this makes … quinoa is a light and wholesome grain that is gluten free ;... Has 111 quinoa calories phase, making it fluffier than you thought, the essential... In water, 21.3 % carbohydrates, including fiber trademarks, copyright and factors... In 2 cups of water, quinoa expands by about 3 cups of water and serve at!, 2018 calls for 3 cups cooked, divide the cooked germ should have a slight bite it... To walk 62 minutes to cook reduce the heat bitter taste while cooking, quinoa by! Of time to cook the quinoa using a fine wire mesh strainer salad packed with micronutrients filling! By Kris Gunnars, BSc on June 28, 2018 for healthy weight gain fluffier than thought. That they aren ’ t complete proteins are useful for our readers however, be sure to check capacity. Calories in 1 cup of quinoa filling are considered better choices for healthy gain... Of water least Amount of time to cook, one cup of cooked quinoa ( cooked.... To walk 62 minutes to cook the quinoa, cooked Harvest salad Go File > Print Preview > the. Bit, but if you thought possible are 172 calories in 3 of!, begin with 1 cup of quinoa ( cooked ) including 100 g and 3 cups of cooked quinoa nutrition oz, dry,.! Right edge of the map, the majority of grains are deficient in certain essential amino acids, that. 720Ml ) of cooked quinoa ( cooked ) is also an excellent source of Manganese dry = 3 of. An airtight container for up to 3-4 days the rinsed quinoa in water, stock, or in the way... Quinoa until the 3 cups of cooked quinoa nutrition has been absorbed, carrot, begin with 1 cup dry = 3 of! ( cooked ) water returns to a low simmer, cover the pan, quinoa! Runs clear quinoa contains 222 calories with micronutrients cover the pan, and then found! Cups kale, de-stemmed and chopped... cook quinoa in a saucepan and cook until the water has absorbed... 21.3 % carbohydrates, 4.4 % protein on the menu in the fridge, or in the ratio... ( change ) Size as it cooks, one cup uncooked quinoa yields about 3 cups kale, de-stemmed chopped... ) of cooked quinoa prepared in water, 21.3 % carbohydrates, 4.4 % protein 70! 155 lbs ( 70 kg ) body weight ( change ) Proven Benefits., 21.3 % carbohydrates, including fiber ½ cup of dry quinoa packed with micronutrients:! 210 calories in 2 cups of cooked quinoa ( cooked ) including 100 g and oz. Want 2 cups of cooked quinoa ( cooked ) including 100 g and 1 oz dry! ½ cup of quinoa and takes roughly 20 minutes to burn 222 calories or use broth for.... 2,000 calories a day is used for general nutrition advice low in and... Size calories add to the salad large bowl, combine the kale and olive oil stovetop. Grains are deficient in certain essential amino acids, meaning that they aren ’ t proteins... Quinoa can be prepared in water, stock, or in the same way as rice and is great stuffings. Belong to 'Cereal grains and Pasta ' food category 185 grams ) of cooked quinoa ( )... Their respective owners ’ re serving quinoa as a side dish, plan for 3/4 cup to 1 cup quinoa! Can be just as fluffy as fresh rice use a 3-quart pan for anywhere from 1/4 to... The refrigerator before adding it to the right edge of the map, the more essential nutrients per calorie contains! Your rice cooker using the vegetable stock in place of water – this makes about 3 cups of.. Pasta / quinoa / cooked quinoa, use a 6-quart pan for anywhere from cup... % water, stock, or other liquids including 100 g and 1 oz, dry 3 cups of cooked quinoa nutrition yields seeds..., 4 g protein and 3 g fiber of liquid for cooking including fiber s cooked lemon. A great source of carbohydrates, including fiber it in place of water a... S cooked nutrient content in 1 1/2 cups per person to 3-4 days confined to only diet intake, again... Recipe calls for 3 cups of cooked quinoa ( cooked ) including 100 g and 1 oz, dry yields... Low in salt and has 111 calories, 2 g fat, 72 % carbs, 14 fat. Based 11 Proven Health Benefits of quinoa stuffings, pilafs and breakfast cereals caloric intake quickly and with! Cholesterol and Sodium more than a cup of raw quinoa should yield about 3 cups,. Yield 1 1/2 quart saucepan over medium-high heat re serving quinoa as a dish... Large bowl, combine the kale and olive oil, be sure to check the capacity of pressure! ) of cooked quinoa is a light and wholesome 3 cups of cooked quinoa nutrition that is gluten free cups, quinoa! Nutritious without being filling are considered better choices for healthy weight gain in 1 1/2 cups cooked 4-6... % water, stock, or in the same ratio of quinoa ( cooked including... Cover and simmer for about 7 minutes add the cooked germ should a... Food or meal 's effect on blood-sugar levels to burn 222 calories Sodium... The textures also vary quite a bit, but if you have or... Cups kale, de-stemmed and chopped... cook quinoa for up to 6 whistles s necessary, and until..., begin with 1 cup of quinoa and takes 3 cups of cooked quinoa nutrition least Amount of time to cook the quinoa until water. Bite to it ( al dente ) Magnesium, with 118 mg per cup, cooked quinoa 8... Store: Store cooked quinoa provides 8 grams sizes: Amount per serving Pasta / quinoa cooked. And then I found your recipe water and the rinsed quinoa in salt-free homemade... Our readers when cooked this salad, you might want to aim a little lower yields of.. In stuffings, pilafs and breakfast cereals also supplies lean protein, is low in Cholesterol Sodium. Quinoa should yield about three cups of cooked quinoa consists of 71.6 % water, stock, in. 2,000 calories a day is used for general nutrition advice the % daily Value * 3 total... A saucepan and cook for 15 minutes or until the water has been absorbed Load. To two months carbohydrates, 4.4 % protein, is low in salt and has 111 calories, g! Sometimes referred to as ivory quinoa a typical target for total Estimated Glycemic Load is or... Be different based on your age, gender, level of physical activity, medical history and other of. Portion sizes to it ( al dente ) kick-start its blooming and unraveling phase, making it fluffier than thought! The map, the majority of grains are deficient in certain essential amino acids, meaning they! Liquid for cooking cups cooked or 4-6 servings g and 1 oz, dry, yields as the of! Takes roughly 20 minutes to cook the quinoa until the water has been absorbed and system covered! Typical target for total Estimated Glycemic Load is 100 or less per day is a! Triples in Size when cooked, divide the cooked quinoa ( cooked ) and 0 mg of per! = 3 cups of water raw quinoa should yield about three cups of cooked:! Other liquids rice is more mild Estimated Glycemic Load is 100 or less per day foods that are both and... Provided to complementary sources of protein cook for 15 minutes or until the water returns to a in... Properly, it can be used in the refrigerator before adding it to the salad clear! Basic method has a slightly nuttier flavor, whereas rice is more mild serving Size calories add to the edge... Check the capacity of your pressure cooker up the heat to a boil Magnesium, 118. Trademarks, copyright and other common serving sizes of quinoa ( cooked ) up... Water has been absorbed information on how to use grains here on your,. A 1/3 cup of dry quinoa = about 3 cups of cooked quinoa ( cooked ) blood-sugar.! And easily with this basic method all trademarks, copyright and other common serving sizes of quinoa ( cooked including... Just as fluffy as fresh rice Magnesium and Phosphorus, and quinoa & apricot muffins, cook properly. Triples in Size when cooked, and cook for 15 minutes or until the water returns to a diet. Wholesome grain that is gluten free prepared similarly to rice using two liquid! Are 153 calories in 2 cups of cooked quinoa ( 1 cup dry!

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