Quinoa with Vegetables
(0 votes)
(0 votes)
Health Score:
100 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
464
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 464 cal. | (22 %) | ||
| Protein | 14 g | (14 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 57 g | (38 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 13.7 g | (46 %) |
more nutritional values
| Vitamin A | 2.1 mg | (263 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 10.5 mg | (88 %) | ||
| Vitamin K | 50.4 μg | (84 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 6.8 mg | (57 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 159 μg | (53 %) | ||
| Pantothenic acid | 2.2 mg | (37 %) | ||
| Biotin | 12.8 μg | (28 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 115 mg | (121 %) | ||
| Potassium | 1,412 mg | (35 %) | ||
| Calcium | 124 mg | (12 %) | ||
| Magnesium | 198 mg | (66 %) | ||
| Iron | 3.9 mg | (26 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 2.3 mg | (29 %) | ||
| Saturated fatty acids | 2.1 g | |||
| Uric acid | 182 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 16 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- ½ l Vegetable broth
- 250 grams Quinoa
- 500 grams carrots
- 1 Kohlrabi
- 300 grams Cauliflower
- 150 grams Snow peas
- 1 Tbsp lemon juice
- 2 onions
- 6 Tbsps sunflower oil
- peppers (freshly ground)
- 2 tsps Curry
- ¼ tsp cilantro
Preparation steps
1.
Bring vegetable broth to a boil in a pot with quinoa. Cover and simmer over low heat about 10 minutes.
2.
Rinse and peel carrots and kohlrabi. Cut into small pieces. Rinse snow peas and cauliflower. Cook carrots and kohlrabi in boiling salted water about 10 minutes. Cook cauliflower about 8 minutes. Cook snow peas about 5 minutes. Drain carrots, kohlrabi, cauliflower and snow peas.
3.
Peel the onions and chop fine.
4.
In a wok or a large frying pan, add sunflower oil and sauté the onions. Add vegetables and allow to heat through. Add curry and coriander. Season with fresh ground pepper to taste.
5.
Add the quinoa to pan. Briefly sauté everything together. Sprinkle with lemon juice and split between four plates.
