Healthy Grain Bowl
(0 votes)
(0 votes)
Health Score:
98 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
354
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 354 cal. | (17 %) | ||
| Protein | 9 g | (9 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 54 g | (36 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 12.4 g | (41 %) |
more nutritional values
| Vitamin A | 2.6 mg | (325 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.9 mg | (41 %) | ||
| Vitamin K | 44.5 μg | (74 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 4.7 mg | (39 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 189 μg | (63 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 11.4 μg | (25 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 153 mg | (161 %) | ||
| Potassium | 1,720 mg | (43 %) | ||
| Calcium | 126 mg | (13 %) | ||
| Magnesium | 139 mg | (46 %) | ||
| Iron | 3.1 mg | (21 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 2.6 mg | (33 %) | ||
| Saturated fatty acids | 1.3 g | |||
| Uric acid | 106 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 18 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 Tbsp olive oil
- 2 red Bell pepper (seeds removed and sliced)
- 1 Red onion (thickly sliced)
- 6 baby Parsnips
- 6 Baby carrots
- 5 ozs Quinoa
- 2 Tbsps Walnut oil
- 1 Tbsp balsamic vinegar
- salt
- peppers
- To garnish
- cilantro
Preparation steps
1.
Heat the olive oil in a frying pan and cook the peppers and onion for 5-8 minutes until tender. Remove from the pan and set aside.
2.
Put the parsnips and carrots in a pan and cover with about 2.5cm|1" water. Bring to a boil, cover and cook for 5-8 minutes until tender. Drain well.
3.
Cook the quinoa according to the packet instructions (usually simmering in twice its volume of water for 10 minutes, then leaving to stand for 5 minutes).
4.
Tip the quinoa and all the vegetables into a large bowl.
5.
Mix together the walnut oil and vinegar and pour into the bowl. Toss well to combine and season to taste with salt and pepper.
6.
Garnish with torn coriander leaves.
