One Pot Curry Quinoa
One Pot Curry Quinoa - Comfortable warm in record speed
Healthy, because
Even smarter
Nutritional values
The pseudocereal quinoa contains tryptophan, which is needed to produce the happiness hormone serotonin. Because of their high protein content, beans are considered excellent vegetable suppliers of important cell-building blocks. Thus, the legumes also support muscle building.
One-pot quinoa is great to prepare and take along - to the office, for example. The dish also cuts a fine figure as a quick and healthy after-work meal.
(Percentage of daily recommendation)
| Calorie | 367 cal. | (17 %) | ||
| Protein | 11 g | (11 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 39 g | (26 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 12.3 g | (41 %) |
| Vitamin A | 1.9 mg | (238 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.7 mg | (31 %) | ||
| Vitamin K | 26.3 μg | (44 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 3.9 mg | (33 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 86 μg | (29 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 10.7 μg | (24 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 77 mg | (81 %) | ||
| Potassium | 1,042 mg | (26 %) | ||
| Calcium | 79 mg | (8 %) | ||
| Magnesium | 131 mg | (44 %) | ||
| Iron | 4.3 mg | (29 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 8.1 g | |||
| Uric acid | 81 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 12 g |
Ingredients
- Ingredients
- 14 ozs yellow carrots
- 2 shallots
- 1 garlic clove
- 3 Tbsps Canola oil
- 1 tsp Curry powder
- 4 ½ ozs Quinoa
- 14 ozs Vegetable broth
- 5 ozs Coconut milk
- 8 ozs Kidney beans (can, drained weight)
- 1 red Bell pepper
- salt
- peppers
- 1 handful cilantro (optional)
Preparation steps
Clean, peel and dice carrots. Peel and chop shallots and garlic. Heat oil in a pot. Sauté carrots, shallot, garlic and curry powder in it for 3 minutes over medium heat. Rinse the quinoa in a sieve, add to the pot, pour in the broth and coconut milk and simmer for 10 minutes over low heat.
Meanwhile, rinse kidney beans and drain. Halve, seed, wash and dice the bell bell pepper. Add diced peppers to stew with beans and simmer for 2 minutes. Season One-Pot Quinoa with salt and pepper and serve with cilantro leaves, if desired.
