Quinoa with Asparagus
Healthy, because
Even smarter
Nutritional values
In addition to iron, which is needed for blood formation, quinoa contains a lot of high-quality protein and fiber. Just like the spicy feta, it also provides tons of calcium, which supports strong teeth and bones. Asparagus contains a lot of folic acid, a B-vitamin that is needed for blood formation and cell renewal, among other things.
If asparagus is not in season, you can also use other vegetables. In winter, salad with kale tastes really good. The leafy vegetables provide plenty of immune-strengthening vitamin C in addition to the aromatic taste. In summer, try this salad with peas.
(Percentage of daily recommendation)
| Calorie | 437 cal. | (21 %) | ||
| Protein | 16 g | (16 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 46 g | (31 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.1 g | (20 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.7 mg | (31 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 5.2 mg | (43 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 164 μg | (55 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 3.7 μg | (8 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 31 mg | (33 %) | ||
| Potassium | 678 mg | (17 %) | ||
| Calcium | 150 mg | (15 %) | ||
| Magnesium | 157 mg | (52 %) | ||
| Iron | 2.8 mg | (19 %) | ||
| Iodine | 39 μg | (20 %) | ||
| Zinc | 2.4 mg | (30 %) | ||
| Saturated fatty acids | 8.1 g | |||
| Uric acid | 77 mg | |||
| Cholesterol | 26 mg |
Ingredients
- Ingredients
- 1 onion
- 1 tsp ginger
- ½ dried chili pepper
- 3 Tbsps olive oil
- 9 ozs Quinoa
- 12 fluid ozs Vegetable broth
- 3 ½ fluid ozs Apple juice
- 18 ozs green Asparagus
- 5 ozs Feta
- 1 lemon (juice)
- peppers
Preparation steps
Peel the onion and ginger. Finely chop both together with the chile. Add 1 tablespoon oil in a hot pan and fry the onion mixture until glassy. Pour in the broth and apple juice and bring to a boil.
Rinse the quinoa in a colander, then add the broth. Cook over low heat for about 15 minutes.
Rinse the asparagus, peel the bottom third, cut off ends, and cut the asparagus into approximately 1.5 inches long pieces. Cook in a little boiling salted water for about 5 minutes until al dente. Drain and allow to cool. Cut the feta into cubes.
If necessary, drain the quinoa. Mix with the asparagus. Add the rest of the oil and the lemon juice and season with salt and pepper. Mix in the feta and serve warm or cooled as desired.
