Quinoa and Vegetables
Quinoa and Vegetables - A colorful vegan dish with healthy grains
Healthy, because
Even smarter
Nutritional values
Quinoa contains a lot of satiating dietary fibre and also plenty of iron, a trace element which supports oxygen transport in the blood and blood formation. The vitamin C from the peppers supports the absorption of the vegetable iron.
If you want to increase the protein content of this dish, you can sprinkle the quinoa-vegetable mixture with a handful of nuts, tofu or grilled chicken.
(Percentage of daily recommendation)
| Calorie | 254 cal. | (12 %) | ||
| Protein | 8 g | (8 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 34 g | (23 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.6 g | (29 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.1 mg | (43 %) | ||
| Vitamin K | 25.9 μg | (43 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 3.3 mg | (28 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 88 μg | (29 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 8.1 μg | (18 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 133 mg | (140 %) | ||
| Potassium | 722 mg | (18 %) | ||
| Calcium | 51 mg | (5 %) | ||
| Magnesium | 112 mg | (37 %) | ||
| Iron | 2.4 mg | (16 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 1.2 g | |||
| Uric acid | 63 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 5 ozs Quinoa
- 10 ozs Vegetable broth
- 4 Tomatoes
- 1 onion
- 1 Zucchini
- 2 yellow Bell pepper
- 2 Tbsps olive oil
- salt
- 1 splash lemon juice
- peppers
- ground Cumin
Preparation steps
Rinse quinoa under warm water until water runs clear. Bring broth to a boil in a pot, add quinoa, cover, and gently simmer over low heat for about 15 minutes. Remove from heat.
Meanwhile, rinse and quarter the tomatoes. Remove seeds and dice. Peel and finely chop the onion. Rinse and chop the zucchini. Wash the peppers, cut in half, remove seeds, and dice.
Heat oil in a pan. Sauté onion until soft over medium heat. Add zucchini and bell pepper and sauté 3–4 minutes. Mix in the tomatoes, let braise 3–4 minutes, and season with lemon juice, salt, pepper, and cumin.
Mix quinoa into the vegetables.
