Mugs of Grain and Corn Broth
(0 votes)
(0 votes)
Health Score:
94 / 100
Difficulty:
easy
Difficulty
Preparation:
10 min.
Preparation
ready in 25 min.
Ready in
Calories:
272
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 272 cal. | (13 %) | ||
| Protein | 9 g | (9 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 40 g | (27 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.1 g | (20 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 0.8 mg | (7 %) | ||
| Vitamin K | 38.3 μg | (64 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 3.6 mg | (30 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 79 μg | (26 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 8 μg | (18 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 30 mg | (32 %) | ||
| Potassium | 681 mg | (17 %) | ||
| Calcium | 89 mg | (9 %) | ||
| Magnesium | 108 mg | (36 %) | ||
| Iron | 2.3 mg | (15 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 1.1 g | |||
| Uric acid | 99 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2 Tbsps olive oil
- 2 medium, white potatoes (peeled and diced)
- 1 red pepper (finely diced)
- 1 ½ cups green String bean (trimmed and diced)
- 1 cup canned Sweet corn
- 1 cup Quinoa (rinsed in cold water)
- 4 cups vegetable stock
- salt
- freshly ground peppers
Preparation steps
1.
Toss the oil and potato with plenty of seasoning in a mixing bowl. Divide between four large microwaveable mugs and cook on high for 4 minutes.
2.
Carefully remove the mugs and add the pepper, beans, sweetcorn, quinoa, and stock, stirring well. Cover the mugs loosely with clingfilm and microwave for a further 6 minutes, stirring carefully after 3 minutes.
3.
Remove the mugs from the microwave and leave them to stand, covered for 5 minutes.
4.
Remove the clingfilm and adjust the seasoning to taste before serving.
