Quinoa with Herbs and Vegetables
(0 votes)
(0 votes)
Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
Calories:
509
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 509 cal. | (24 %) | ||
| Protein | 16 g | (16 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 77 g | (51 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 11.3 g | (38 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.9 mg | (41 %) | ||
| Vitamin K | 38.2 μg | (64 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 4.7 mg | (39 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 113 μg | (38 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 5.6 μg | (12 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 132 mg | (139 %) | ||
| Potassium | 910 mg | (23 %) | ||
| Calcium | 63 mg | (6 %) | ||
| Magnesium | 231 mg | (77 %) | ||
| Iron | 3.9 mg | (26 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 2.9 mg | (36 %) | ||
| Saturated fatty acids | 1.4 g | |||
| Uric acid | 121 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 8 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 400 grams Quinoa
- 2 Red Bell pepper
- 1 can Corn
- 2 scallions
- Juice of half lemons
- 1 tsp honey
- 3 Tbsps grapeseed oil
- 2 Tbsps Wine vinegar
- 2 Tbsps rosemary (chopped)
- ½ tsp cilantro
- ½ tsp fennel seeds
- salt
- freshly ground freshly ground pepper
Preparation steps
1.
Prepare the quinoa and vegetables.
2.
Pour 1 1/4 cups of water for each cup of quinoa into a saucepan, season with salt and bring to a boil. Add the quinoa, reduce to a simmer, cover and cook until the water has been absorbed and the quinoa is tender, about 15 minutes.
3.
Rinse peppers, halve, remove seeds and white ribs and cut into small cubes.
4.
Drain the corn.
5.
Rinse, and thinly slice the scallions.
6.
Combine the ingredients.
7.
In a bowl, mix together the quinoa, spices, rosemary, diced peppers, corn, scallions, honey, oil, vinegar and lemon juice. Season with salt and pepper. Refrigerate until chilled, at least 30 minutes. Season again before serving.
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