Quinoa Bowl with Tofu, Spinach and Carrots
Quinoa bowl with tofu, spinach and carrots - Nutritious mix with an exotic touch
Healthy, because
Even smarter
Nutritional values
Botanically speaking Peanuts and just like their relatives, they also have a convincing protein content. At the same time, the kernel-shaped minis provide us with a good portion of vitamin E, a cell protector. If you have to avoid gluten, you can eat them without worrying about Quinoa reach for. But the pseudo cereal is also recommended for everyone else, because it strengthens the nerves thanks to magnesium.
The healthy quinoa bowl with tofu, spinach and carrots can be wonderfully modified and adapted to your own taste or the contents of the refrigerator: For example, you can replace quinoa well with millet or buckwheat and with the vegetables there are almost no limits to the imagination and season.
(Percentage of daily recommendation)
| Calorie | 491 cal. | (23 %) | ||
| Protein | 29 g | (30 %) | ||
| Fat | 25 g | (22 %) | ||
| Carbohydrates | 37 g | (25 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.7 g | (29 %) |
| Vitamin A | 1.9 mg | (238 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 16 mg | (133 %) | ||
| Vitamin K | 139.1 μg | (232 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 8.8 mg | (73 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 116 μg | (39 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 12 μg | (27 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 17 mg | (18 %) | ||
| Potassium | 908 mg | (23 %) | ||
| Calcium | 216 mg | (22 %) | ||
| Magnesium | 234 mg | (78 %) | ||
| Iron | 6.3 mg | (42 %) | ||
| Iodine | 15 μg | (8 %) | ||
| Zinc | 3.5 mg | (44 %) | ||
| Saturated fatty acids | 3.2 g | |||
| Uric acid | 65 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 5 ¼ ozs Quinoa
- salt
- 18 ozs Tofu
- 14 ozs carrots
- 2 ozs Spinach
- 1 oz Shelled peanut (2 TBSP.)
- 3 Tbsps Canola oil
- peppers
- 3 ½ ozs Vegetable broth
- Dried thyme
- 2 Tbsps Almond butter (or peanut butter )
- 3 ozs coconut drink
Preparation steps
Rinse quinoa with water, cook with 2.5 times the amount of salted water in about 15 minutes until al dente; then let cool. Meanwhile, dice tofu. Clean carrots, peel and slice diagonally. Wash spinach, remove hard stems.
Lightly toast peanuts in a hot frying pan without fat over medium heat for 2 minutes; remove and chop finely. Heat 1 tablespoon oil in the pan. Fry tofu in it for 5 minutes over medium heat until golden brown. Season tofu with salt and pepper, remove from pan and set aside. Add spinach to pan and sauté over medium heat for 4 minutes, breaking down and seasoning with salt.
Heat 1 tablespoon of oil in a saucepan. Sauté carrots in it for 3 minutes over medium heat. Then add broth, season with thyme, salt and pepper and cook for another 5 minutes.
At the same time, bring the almond butter and coconut drink to a boil over low heat for 3 minutes, stirring until creamy. Season to taste with salt and pepper. Divide quinoa with vegetables and tofu on bowls, drizzle with almond cream and top with tofu, spinach, and carrots with roasted peanuts.
