Baking with Superfoods

Baked Quinoa with Fruit Salad

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Average: 5 (5 votes)
(5 votes)
Baked Quinoa with Fruit Salad

Baked Quinoa with Fruit Salad - The whole family will be happy when this sweet dish comes out of the oven

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Difficulty:
very easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr 10 min.
Ready in
Calories:
482
calories
Calories

Healthy, because

Even smarter

Nutritional values

Protein and calcium-supplying dairy products are not visible at first glance - they hide in the casserole. Even the small grains inside are rich in protein and also have a high density of minerals. And the fruits in the salad contribute a lot of vitamin C.

A potpourri of berry fruits, a pure cherry compote or a yellow-orange composition of pineapple and mango also tastes very good with the casserole. The fruit is always cheapest when it is in season.

1 serving contains
(Percentage of daily recommendation)
Calorie482 kcal(23 %)
Protein27 g(28 %)
Fat7 g(6 %)
Carbohydrates73 g(49 %)
Sugar added10 g(40 %)
Roughage7.5 g(25 %)
Vitamin A0.2 mg(25 %)
Vitamin D0.9 μg(5 %)
Vitamin E1.8 mg(15 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.6 mg(55 %)
Niacin8 mg(67 %)
Vitamin B₆0.7 mg(50 %)
Folate108 μg(36 %)
Pantothenic acid2.3 mg(38 %)
Biotin25.7 μg(57 %)
Vitamin B₁₂2 μg(67 %)
Vitamin C82 mg(86 %)
Potassium920 mg(23 %)
Calcium265 mg(27 %)
Magnesium133 mg(44 %)
Iron5.8 mg(39 %)
Iodine23 μg(12 %)
Zinc2.4 mg(30 %)
Saturated fatty acids1.9 g
Uric acid88 mg
Cholesterol122 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
5 ounces
½ cup
2
2
1 tablespoon
1 pound
½ teaspoon
ground Cinnamon
½ teaspoon
liquid Sweetener (to taste)
1 teaspoon
2 tablespoons
2
1
2
How healthy are the main ingredients?
Sour cream
Preparation

Kitchen utensils

1 Sieve, 1 Measuring cups, 1 Pot (with lid), 1 Fine grater, 1 deep bowl, 1 Hand mixer, 1 Tablespoon, 1 Teaspoon, 1 Wooden spoon, 1 Casserole dish (about 1.5 liters), 1 Brush, 1 Cutting board, 1 Small knife, 1 Bowl

Preparation steps

1.
Baked Quinoa with Fruit Salad preparation step 1

Rinse quinoa with hot water in a sieve and drain. Place 3/4 cup plus 1 tablespoon water and milk in a pot and bring to a boil. Stir in quinoa. Cover and cook for 15 minutes over low heat. Remove from heat and let sit for 5 minutes. Remove lid and cool in uncovered.

2.
Baked Quinoa with Fruit Salad preparation step 2

Rinse orange in hot water and wipe dry. Finely grate 1/4 cup of zest.

3.
Baked Quinoa with Fruit Salad preparation step 3

Separate eggs and add whites to a bowl or tall vessel. Beat egg whites until peaks form with a hand mixer. Gradually adding sugar and continue beating until stiff.

4.
Baked Quinoa with Fruit Salad preparation step 4

Stir sour cream and egg yolks into quinoa. Stir in grated orange peel, cinnamon and ginger. Fold in the beaten egg whites. Season to taste with sweetener.

5.
Baked Quinoa with Fruit Salad preparation step 5

Oil a shallow baking dish, approximately 1 1/2 quarts. Pour mixture into baking dish and bake in preheated oven at 400°F for about 30 minutes.

6.
Baked Quinoa with Fruit Salad preparation step 6

Peel oranges and cut off all of the white pith. Cut the orange between membranes into segments, collecting the juice in a bowl. Add orange segments to the bowl. Coarsely chop raisins and add to the bowl.

7.
Baked Quinoa with Fruit Salad preparation step 7

Peel kiwis, cut in half and cut each half into wedges. Rinse apple, wipe dry, quarter, remove core and cut into thin slices. Add apple and kiwis to the orange juice mixture.

8.
Baked Quinoa with Fruit Salad preparation step 8

Peel banana, cut into slices and combine with the other fruit. Let fruit marinate for about 10 minutes. Serve the fruit salad with the baked quinoa.