Pear over Chervil Quinoa
Healthy, because
Nutritional values
IN FORM and the German Society for Nutrition (DGE) have marked this recipe with the logo "Recommended by IN FORM". This logo offers consumers an orientation for a balanced diet. Only healthy recipes that meet all the specified criteria may bear this logo. Further information can be found here.
(Percentage of daily recommendation)
| Calorie | 398 cal. | (19 %) | ||
| Protein | 9 g | (9 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 59 g | (39 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9 g | (30 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4 mg | (33 %) | ||
| Vitamin K | 8.6 μg | (14 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 2.6 mg | (22 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 54 μg | (18 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 1.9 μg | (4 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 12 mg | (13 %) | ||
| Potassium | 641 mg | (16 %) | ||
| Calcium | 64 mg | (6 %) | ||
| Magnesium | 145 mg | (48 %) | ||
| Iron | 2.6 mg | (17 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 1 g | |||
| Uric acid | 63 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 18 g |
Ingredients
- Ingredients
- 4 small firm Pear
- ¼ l white wine
- ¼ l Vegetable broth
- 2 Tbsps vegetable oil
- 250 grams Quinoa
- 1 onion
- 1 garlic clove
- salt
- peppers
- 1 bunch Chervil (finely chopped)
Preparation steps
Rinse the pears, peel half into a spiral with a sharp knife, but do not completely remove the skin. Poach in a saucepan with the wine and the broth. Set aside and let cool.
Bring a pot of salted water to a boil and add the quinoa. Reduce the heat and cook 15 minutes, then drain.
Peel the onion and cut into small cubes. Peel the garlic and finely chop, sauté with the onion in oil, add the chervil and mix with the quinoa.
Season everything with salt and pepper, place on plate, top with the pear and serve hot or cold.
