Quinoa with Leek
Quinoa with Leek - Light, fluffy and aromatic
Healthy, because
Even smarter
Nutritional values
Anyone who has ever tried the gluten-free quinoa grains will praise them for their slightly nutty taste - and as a fitter, especially when combined with fennel, which is rich in flavour, vitamins and minerals! The seeds of the cereal-like plant contain a lot of iron, magnesium and zinc - all important for muscles, blood and nerve cells.
Wash the grains several times before preparation, rubbing them between your hands. This removes the natural bitter substance saponin, which protects the plant against pests and otherwise makes it taste good later when you eat it.
(Percentage of daily recommendation)
| Calorie | 272 cal. | (13 %) | ||
| Protein | 11 g | (11 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 28 g | (19 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.5 g | (28 %) |
| Vitamin A | 1.2 mg | (150 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 10.2 mg | (85 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 1.3 mg | (11 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 101 μg | (34 %) | ||
| Pantothenic acid | 0.3 mg | (5 %) | ||
| Biotin | 3.5 μg | (8 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 71 mg | (75 %) | ||
| Potassium | 482 mg | (12 %) | ||
| Calcium | 239 mg | (24 %) | ||
| Magnesium | 52 mg | (17 %) | ||
| Iron | 3.7 mg | (25 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 0.5 mg | (6 %) | ||
| Saturated fatty acids | 1.6 g | |||
| Uric acid | 68 mg | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 1 stalk Leeks
- 1 Fennel bulb
- 1 garlic clove
- 3 ozs Quinoa
- 2 Tbsps olive oil
- 1 ¼ cups Vegetable broth
- salt
- peppers
Kitchen utensils
Preparation steps
Cut leek in half lengthwise and rinse thoroughly. Cut white and light green portions into 1/2 inch cubes.
Trim fennel, rinse, and cut into 1/2 inch cubes. Peel the garlic and chop finely.
Rinse quinoa in a sieve under cold water until water runs clear.
Heat the oil in a pot. Add leek, fennel and garlic and fry until light brown while stirring, 4-5 minutes.
Pour in vegetable broth, bring to a boil and cook for 3 minutes.
Stir in quinoa, cover and cook on low heat for about 12 minutes.
At the end of cooking time, fluff quinoa with a fork and season with salt and pepper before serving.
