Filling And Healthy Side Dish

Quinoa

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

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

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Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 25 min.
Ready in
Calories:
155
calories
Calories

Healthy, because

Even smarter

Nutritional values

This pseudo-grain contains high-quality plant 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 ingredient for vegetarians and vegans.

Quinoa makes a great base for a variety of dishes, from salads to stews.

1 serving contains
(Percentage of daily recommendation)
Calorie155 cal.(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 K1.7 μg(3 %)
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 C1 mg(1 %)
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
Complete sugar1 g
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
5 ozs Quinoa
salt
1 Tbsp olive oil (plus more for serving)
How healthy are the main ingredients?
Quinoaolive oilsalt
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.

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