EatSmarter exclusive recipe

Quinoa

(Basic Recipe)
5
Average: 5 (2 votes)
(2 votes)
Quinoa

Quinoa - This side dish is as popular in South America as potatoes are in Germany

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Health Score:
5,5 / 10
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 25 min.
Ready in
Calories:
155
calories
Calories

Healthy, because

Even smarter

Nutritional values

Even though quinoa looks like a grain, the plant from the Andes belongs to the goosefoot family. The pseudo-grain scores with a particularly high amount of high-quality proteins and essential amino acids, including lysine, which is otherwise found almost exclusively in meat and fish. The high content of iron and magnesium makes it the perfect candidate for vegetarian or vegan cuisine!

Quinoa brings variety to the your carb intake. The grains are not only available in white, but also in red and black quinoa. With diced tomatoes or chopped herbs it enhances the side dish visually and adds more flavor and health benefits. 

1 serving contains
(Percentage of daily recommendation)
Calorie155 kcal(7 %)
Protein3 g(3 %)
Fat4 g(3 %)
Carbohydrates25 g(17 %)
Sugar added0 g(0 %)
Roughage1.5 g(5 %)
Vitamin A0 mg(0 %)
Vitamin D0 μg(0 %)
Vitamin E0.5 mg(4 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0 mg(0 %)
Niacin1.6 mg(13 %)
Vitamin B₆0.3 mg(21 %)
Folate7 μg(2 %)
Pantothenic acid0.4 mg(7 %)
Biotin2.2 μg(5 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C0 mg(0 %)
Potassium16 mg(0 %)
Calcium7 mg(1 %)
Magnesium64 mg(21 %)
Iron3.3 mg(22 %)
Iodine1 μg(1 %)
Zinc6.4 mg(80 %)
Saturated fatty acids0.7 g
Uric acid32 mg
Cholesterol0 mg
Development of this recipe:

Ingredients

for
4
Ingredients
5 ounces
1 tablespoon
Olive oil (plus more for serving)
Preparation

Kitchen utensils

1 Pot (with lid), 1 Wooden spoon, 1 Sieve, 1 Lid

Preparation steps

1.
Quinoa preparation step 1

Rinse quinoa in a sieve under cold water until water runs clear. 

2.
Quinoa preparation step 2

Bring 2 cups of water to a boil in a pot. Sprinkle in quinoa, cover and cook over low heat until tender, about 12 minutes.

3.
Quinoa preparation step 3

Remove pot from the heat and let stand, covered, for about 10 minutes. Lightly salt and drizzle with olive oil before serving.