Local Superfoods

Quinoa with Asparagus

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Average: 5 (5 votes)
(5 votes)
Quinoa with Asparagus
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Health Score:
9,2 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 55 min.
Ready in
Calories:
437
calories
Calories

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.

1 each contains
(Percentage of daily recommendation)
Calorie437 kcal(21 %)
Protein16 g(16 %)
Fat21 g(18 %)
Carbohydrates46 g(31 %)
Sugar added0 g(0 %)
Roughage6.1 g(20 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E3.7 mg(31 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.3 mg(27 %)
Niacin5.2 mg(43 %)
Vitamin B₆0.2 mg(14 %)
Folate164 μg(55 %)
Pantothenic acid1.4 mg(23 %)
Biotin3.7 μg(8 %)
Vitamin B₁₂0.2 μg(7 %)
Vitamin C31 mg(33 %)
Potassium678 mg(17 %)
Calcium150 mg(15 %)
Magnesium157 mg(52 %)
Iron2.8 mg(19 %)
Iodine39 μg(20 %)
Zinc2.4 mg(30 %)
Saturated fatty acids8.1 g
Uric acid77 mg
Cholesterol26 mg
Author of this recipe:

Ingredients

for
4
Ingredients
1
1 teaspoon
½
3 tablespoons
9 ounces
12 fluid ounces
3 ½ fluid ounces
18 ounces
green Asparagus
5 ounces
1
Lemon (juice)

Preparation steps

1.

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.

2.

Rinse the quinoa in a colander, then add the broth. Cook over low heat for about 15 minutes.

3.

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.

4.

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.