Clean Eating Lunch

Quinoa Bowl with Sweet Potato

and arugula
5
Average: 5 (2 votes)
(2 votes)
Quinoa Bowl with Sweet Potato

Quinoa Bowl with Sweet Potato - Eating healthy according to the modular principle

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Health Score:
96 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
600
calories
Calories

Healthy, because

Even smarter

Nutritional values

Avocados provide valuable fatty acids that have a positive effect on the cardiovascular system. In addition, the superfruits are rich in the antioxidant vitamin E.

Quinoa scores with plenty of iron. The trace element is important for oxygen transport in the blood and blood formation.

If asparagus is not in season, you can replace the stalks with other green vegetables. For example, broccoli, spinach or sugar snap peas also fit well.

1 serving contains
(Percentage of daily recommendation)
Calorie600 cal.(29 %)
Protein18 g(18 %)
Fat24 g(21 %)
Carbohydrates77 g(51 %)
Sugar added1 g(4 %)
Roughage18.3 g(61 %)
Vitamin A1.8 mg(225 %)
Vitamin D3.4 μg(17 %)
Vitamin E10 mg(83 %)
Vitamin K98.1 μg(164 %)
Vitamin B₁0.6 mg(60 %)
Vitamin B₂0.3 mg(27 %)
Niacin6.8 mg(57 %)
Vitamin B₆0.8 mg(57 %)
Folate164 μg(55 %)
Pantothenic acid2.2 mg(37 %)
Biotin10.6 μg(24 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C70 mg(74 %)
Potassium1,823 mg(46 %)
Calcium166 mg(17 %)
Magnesium217 mg(72 %)
Iron5.5 mg(37 %)
Iodine13 μg(7 %)
Zinc3.5 mg(44 %)
Saturated fatty acids4.5 g
Uric acid120 mg
Cholesterol0 mg
Complete sugar14 g

Ingredients

for
4
Ingredients
8 ozs Quinoa
14 ozs Vegetable broth
18 ozs Sweet potato (1 large sweet potato)
1 small onion
2 Tbsps olive oil
salt
peppers
cayenne pepper
ground Cumin
9 ozs green Asparagus
8 ozs Kidney beans (can; drained weight)
1 handful Sprout
1 bunch Arugula (3 oz)
1 red chili pepper
4 Tbsps soy sauce
1 tsp honey
4 Tbsps lemon juice
2 Avocados
2 tsps sesame
How healthy are the main ingredients?
Sweet potatoQuinoaKidney beansArugulasoy sauceolive oil

Preparation steps

1.

Rinse quinoa in a colander, bring to a boil with vegetable broth in a saucepan, and simmer uncovered over low heat for 15 minutes until liquid has evaporated.

2.

Meanwhile, peel sweet potato and cut into approx. 1-inch cubes. Peel and finely dice the onion. Heat oil in a frying pan. Sauté onion cubes in it for 3 minutes over medium heat. Add sweet potato cubes and sauté all around for 10 minutes, turning repeatedly. Finally, season with salt, pepper, cayenne pepper, and cumin.

3.

Wash the asparagus, cut off the woody ends, peel the lower third of the spears if necessary and cut the spears into rough pieces. Cook in boiling salted water for 2 minutes, then drain, rinse and drain very well.

4.

Rinse kidney beans and drain as well. Wash and shake dry sprouts and arugula.

5.

For the dressing, halve the chili pepper lengthwise, remove the seeds, wash and chop. Mix soy sauce with chili, honey and 3 tablespoons lemon juice. Halve avocados, remove seeds, peel avocados, cut lengthwise into thin slices and sprinkle with remaining lemon juice.

6.

Divide quinoa into bowls and arrange asparagus, kidney beans, arugula, sprouts, avocado and sweet potato cubes on top. Sprinkle quinoa bowls with sesame seeds and serve drizzled with dressing.