Healthy Vegetarian Quinoa Bowl

5
Average: 5 (2 votes)
(2 votes)
Healthy Vegetarian Quinoa Bowl
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Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
198
calories
Calories

Healthy, because

Even smarter

Nutritional values

This nutritious bowl is rich in vitamins and minerals thanks to the mix of vegetables as well as lean protein from the quinoa.

This bowl pairs beautifully with a simple side salad like this radicchio and avocado one.

1 serving contains
(Percentage of daily recommendation)
Calorie198 kcal(9 %)
Protein8.79 g(9 %)
Fat4.72 g(4 %)
Carbohydrates31.57 g(21 %)
Sugar added0 g(0 %)
Roughage7.24 g(24 %)
Vitamin A932.91 mg(116,614 %)
Vitamin D0 μg(0 %)
Vitamin E0.42 mg(4 %)
Vitamin B₁0.16 mg(16 %)
Vitamin B₂0.1 mg(9 %)
Niacin2.01 mg(17 %)
Vitamin B₆0.25 mg(18 %)
Folate119.85 μg(40 %)
Pantothenic acid0.44 mg(7 %)
Biotin1.33 μg(3 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C40.55 mg(43 %)
Potassium394.53 mg(10 %)
Calcium67.98 mg(7 %)
Magnesium46.49 mg(15 %)
Iron2.61 mg(17 %)
Iodine1.05 μg(1 %)
Zinc1.09 mg(14 %)
Saturated fatty acids0.76 g
Cholesterol0.79 mg

Ingredients

for
4
Ingredients
1 tablespoon olive oil
1 red pepper (diced)
1 onion (roughly chopped)
1 cup Brown Lentils (rinsed)
cup Quinoa (rinsed)
3 ½ cups low-sodium vegetable stock
thyme (to garnish)
3 cups mixed-leaf salad
2 carrots (peeled and sliced)
2 sticks Celery (peeled and sliced)
salt
freshly ground Black pepper
How healthy are the main ingredients?
CeleryLentilQuinoaolive oilonionthyme

Preparation steps

1.
Heat the oil in a large saucepan set over a medium heat until hot. Add the pepper, onion, and salt, sweating for 5 minutes.
2.
Stir in the lentils and quinoa, and cook for for 2 - 3 minutes until lightly toasted.
3.
Add the stock to the saucepan and bring to the boil over an increased heat. Once boiling, reduce the heat to low, cover with a lid, and cook gently for 20 - 25 minutes until the quinoa and lentils are tender.
4.
Season the risotto to taste with salt and pepper. Ladle into bowls and garnish with thyme on top.
5.
Serve with the mixed-leaf salad, carrots, and celery on the side.