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
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.
(Percentage of daily recommendation)
| Calorie | 482 cal. | (23 %) | ||
| Protein | 27 g | (28 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 73 g | (49 %) | ||
| Sugar added | 10 g | (40 %) | ||
| Roughage | 7.5 g | (25 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.9 μg | (5 %) | ||
| Vitamin E | 1.8 mg | (15 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 8 mg | (67 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 108 μg | (36 %) | ||
| Pantothenic acid | 2.3 mg | (38 %) | ||
| Biotin | 25.7 μg | (57 %) | ||
| Vitamin B₁₂ | 2 μg | (67 %) | ||
| Vitamin C | 82 mg | (86 %) | ||
| Potassium | 920 mg | (23 %) | ||
| Calcium | 265 mg | (27 %) | ||
| Magnesium | 133 mg | (44 %) | ||
| Iron | 5.8 mg | (39 %) | ||
| Iodine | 23 μg | (12 %) | ||
| Zinc | 2.4 mg | (30 %) | ||
| Saturated fatty acids | 1.9 g | |||
| Uric acid | 88 mg | |||
| Cholesterol | 122 mg |
Ingredients
Kitchen utensils
Preparation steps
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.
Rinse orange in hot water and wipe dry. Finely grate 1/4 cup of zest.
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.
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.
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.
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.
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.
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.
