Quinoa Bowl with Veggies

0
Average: 0 (0 votes)
(0 votes)
Quinoa Bowl with Veggies
share Share
print
bookmark_border Copy URL
Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
Calories:
215
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie215 kcal(10 %)
Protein6.71 g(7 %)
Fat8.73 g(8 %)
Carbohydrates29.45 g(20 %)
Sugar added0 g(0 %)
Roughage5.15 g(17 %)
Vitamin A211.65 mg(26,456 %)
Vitamin D0 μg(0 %)
Vitamin E1.56 mg(13 %)
Vitamin B₁0.21 mg(21 %)
Vitamin B₂0.21 mg(19 %)
Niacin2.67 mg(22 %)
Vitamin B₆0.46 mg(33 %)
Folate84.86 μg(28 %)
Pantothenic acid0.45 mg(8 %)
Biotin0.53 μg(1 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C199.8 mg(210 %)
Potassium562.9 mg(14 %)
Calcium53.22 mg(5 %)
Magnesium77.16 mg(26 %)
Iron2.77 mg(18 %)
Iodine0.9 μg(0 %)
Zinc1.23 mg(15 %)
Saturated fatty acids1.16 g
Cholesterol0 mg

Ingredients

for
4
Ingredients
1 ½ cups Quinoa (rinsed)
3 cups low-sodium vegetable stock
1 large, yellow pepper (sliced)
1 large Red pepper (sliced)
½ zucchini (halved and sliced on the bias)
4 green chile peppers
4 scallions (sliced)
2 cups Snap pea
2 tablespoons olive oil
2 tablespoons lemon juice
flat-leaf parsley (finely chopped)
salt
freshly ground Black pepper
How healthy are the main ingredients?
Quinoaolive oilzucchiniparsleysalt

Preparation steps

1.
Place the quinoa in a large saucepan and cook over a medium heat for 2 minutes until dried out and starting to colour.
2.
Add the stock, stir well, and bring to the boil. Cover with a lid and cook over a reduced heat for 15 - 20 minutes until tender.
3.
Meanwhile, preheat the grill to hot. Toss the vegetables with the oil and spread out on a large grilling tray.
4.
Grill for 8 - 10 minutes, turning occasionally, until lightly coloured and tender. Remove from the grill and set aside.
5.
Remove the quinoa from the heat and leave covered for 5 minutes. After 5 minutes, fluff with a fork and stir through the lemon juice and most of the chopped parsley. Season to taste with salt and pepper.
6.
Divide the quinoa between bowls and top with the grilled vegetables and the remaining chopped parsley.