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What is Quinoa? Quinoa is a gluten-free seed that can make a great substitute for rice and other grains. these days, quinoa is still all anyone talks about. Everywhere we turn there are quinoa salads, quinoa fried rice, and now even quinoa protein shakes. Forged in South America thousands of years ago and called "the mother grain" by the Inca, quinoa today is still considered a superfood. But when and why did quinoa become so popular? What is it that makes this rice substitute so invaluable in the world of nutrition despite all the years that have passed? Overall, quinoa has an incredible nutrition base. Compared with refined grains, whole grains like quinoa are considered better sources of fiber, protein, B vitamins, and iron, according to the Mayo Clinic. But aside from these key nutrients, one of the greatest nutrient profiles quinoa can offer is its level of protein. Because protein makes up 15 percent of the grain, as reported by the Grains and Legumes Nutrition Council, quinoa is a high-protein, low-fat grain option. It's also naturally gluten-free, high in fiber, and provides many key vitamins and minerals, including vitamin B and magnesium. Because it is so nutrient-rich, quinoa is a wonderful choice for people on a gluten-free diet or any generally healthy diet. Difference Between White, Red, and Black Quinoa? For starters, all three varieties are equals when it comes to health and nutrition. Each one is gluten-free, is a complete protein, and boasts a good dose of fiber and iron. There are a couple of subtle differences that set them apart: cook time, chewiness, and flavor. White quinoa has the mildest flavor of the three and generally takes about 15 minutes to cook. Red quinoa requires a few extra minutes on the stove, comes with a nuttier flavor, and has slightly more chew, while black quinoa is the nuttiest of the three, with the most distinct flavor and texture, and benefits from an extra 5 minutes of cook time. They can all be used interchangeably, so the one you choose all comes down to personal preference.