Endive with Quinoa, Nuts and Cheese
Nutritional values
(Percentage of daily recommendation)
| Calorie | 382 cal. | (18 %) | ||
| Protein | 11 g | (11 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 35 g | (23 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 5.9 g | (20 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 4.6 mg | (38 %) | ||
| Vitamin K | 12.2 μg | (20 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 3.4 mg | (28 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 101 μg | (34 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 10.7 μg | (24 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 77 mg | (81 %) | ||
| Potassium | 640 mg | (16 %) | ||
| Calcium | 164 mg | (16 %) | ||
| Magnesium | 117 mg | (39 %) | ||
| Iron | 2.4 mg | (16 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 4.2 g | |||
| Uric acid | 49 mg | |||
| Cholesterol | 8 mg | |||
| Complete sugar | 10 g |
Ingredients
- Ingredients
- 80 grams red Quinoa
- 80 grams white Quinoa
- salt
- 1 Bell pepper (red or green)
- 2 Tomatoes
- 1 red onion
- 2 Endive
- 30 grams Walnut
- ½ pomegranate (seeds)
- 2 Tbsps Walnut oil
- 2 Tbsps olive oil
- 2 Tbsps lemon juice
- sugar
- peppers (ground)
- 40 grams Parmesan (shredded)
- 4 Walnut (for garnish)
Preparation steps
Rinse the quinoa under running hot water until clear. Simmer about 15 minutes quietly in about 350 ml of salt water. Then if necessary drain and let cool in a bowl. Rinse the peppers, cut in half, remove seeds and ribs and dice finely. Rinse the tomatoes, cut into quarters, remove the core and seeds and chop the pulp small. Peel the onion and dice finely.
Defoliate, rinse and shake dry the endive. Toast the nuts in a dry frying pan until fragrant, then remove from heat, allow to cool and chop coarsely. Pour the quinoa with tomatoes, peppers, onions and pomegranate seeds in a bowl. Mix with the oil and the lemon juice and season with salt, a pinch of sugar and pepper.
Arrange the endive in bowls or on plates and put the quinoa in a boat. Serve garnished with shavings of Parmesan cheese and nuts.
