Quinoa Cereal with Berries and Figs
Healthy, because
Even smarter
Nutritional values
Quinoa is the only plant protein that is a complete protein, making it a great way for vegans and vegetarians to still get a good serving of protein without eating meat. The milk in this recipe also provides a lot of calcium and healthy fats.
To make this dish vegan, replace the milk with a plant based milk and the butter with coconut oil or plant based butter.
(Percentage of daily recommendation)
| Calorie | 328 cal. | (16 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 48 g | (32 %) | ||
| Sugar added | 3 g | (12 %) | ||
| Roughage | 5.6 g | (19 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 0.5 mg | (4 %) | ||
| Vitamin K | 5.1 μg | (9 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 3 mg | (25 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 58 μg | (19 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 9.2 μg | (20 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 33 mg | (35 %) | ||
| Potassium | 640 mg | (16 %) | ||
| Calcium | 168 mg | (17 %) | ||
| Magnesium | 127 mg | (42 %) | ||
| Iron | 2.2 mg | (15 %) | ||
| Iodine | 14 μg | (7 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 4.6 g | |||
| Uric acid | 52 mg | |||
| Cholesterol | 17 mg | |||
| Complete sugar | 19 g |
Preparation steps
For the cereal, rinse the quinoa in a sieve under cold running water, then drain. Cut the figs into quarters depending on the size and remove the hard stem. Bring the milk to a boil and add the butter and salt. Sprinkle in the quinoa and cook, covered, over low heat for 20 minutes until liquid is absorbed, stirring occasionally.
Meanwhile, pick through the berries. Rinse as needed and pat dry. Divide the quinoa cereal among four serving dishes and season with honey to taste. Sprinkle with the berries before serving.
