Classic Vegetarian Dish

Quinoa and Vegetables

4.944445
Average: 4.9 (18 votes)
(18 votes)
Quinoa and Vegetables

Quinoa and Vegetables - A colorful vegan dish with healthy grains

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Health Score:
9,4 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
254
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie254 kcal(12 %)
Protein8 g(8 %)
Fat9 g(8 %)
Carbohydrates34 g(23 %)
Sugar added0 g(0 %)
Roughage8.6 g(29 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E5.1 mg(43 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.1 mg(9 %)
Niacin3.3 mg(28 %)
Vitamin B₆0.5 mg(36 %)
Folate88 μg(29 %)
Pantothenic acid0.8 mg(13 %)
Biotin8.1 μg(18 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C133 mg(140 %)
Potassium722 mg(18 %)
Calcium51 mg(5 %)
Magnesium112 mg(37 %)
Iron2.4 mg(16 %)
Iodine6 μg(3 %)
Zinc1.2 mg(15 %)
Saturated fatty acids1.2 g
Uric acid63 mg
Cholesterol0 mg

Ingredients

for
4
Ingredients
5 ounces Quinoa
10 ounces Vegetable broth
4 tomatoes
1 onion
1 zucchini
2 yellow Bell pepper
2 tablespoons olive oil
salt
1 splash lemon juice
peppers
ground Cumin
How healthy are the main ingredients?
Quinoaolive oiltomatoonionzucchinisalt

Preparation steps

1.

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.

2.

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.

3.

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.

4.

Mix quinoa into the vegetables.