EatSmarter exclusive recipe

Quinoa with Leek

and Fennel
4.333335
Average: 4.3 (12 votes)
(12 votes)
Quinoa with Leek

Quinoa with Leek - Light, fluffy and aromatic

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Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 40 min.
Ready in
Calories:
272
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie272 kcal(13 %)
Protein11 g(11 %)
Fat12 g(10 %)
Carbohydrates28 g(19 %)
Sugar added0 g(0 %)
Roughage8.5 g(28 %)
Vitamin A1.2 mg(150 %)
Vitamin D0 μg(0 %)
Vitamin E10.2 mg(85 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.1 mg(9 %)
Niacin1.3 mg(11 %)
Vitamin B₆0.3 mg(21 %)
Folate101 μg(34 %)
Pantothenic acid0.3 mg(5 %)
Biotin3.5 μg(8 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C71 mg(75 %)
Potassium482 mg(12 %)
Calcium239 mg(24 %)
Magnesium52 mg(17 %)
Iron3.7 mg(25 %)
Iodine9 μg(5 %)
Zinc0.5 mg(6 %)
Saturated fatty acids1.6 g
Uric acid68 mg
Cholesterol0 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
1 stalk Leeks
1 Fennel bulb
1 garlic
3 ounces Quinoa
2 tablespoons olive oil
1 ¼ cups Vegetable broth
salt
peppers
How healthy are the main ingredients?
LeekFennel bulbgarlicQuinoaolive oilsalt
Preparation

Kitchen utensils

1 Pot, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Fork, 1 Tablespoon, 1 Wooden spoon, 1 Sieve, 1 Lid

Preparation steps

1.
Quinoa with Leek preparation step 1

Cut leek in half lengthwise and rinse thoroughly. Cut white and light green portions into 1/2 inch cubes.

2.
Quinoa with Leek preparation step 2

Trim fennel, rinse, and cut into 1/2 inch cubes. Peel the garlic and chop finely.

3.
Quinoa with Leek preparation step 3

Rinse quinoa in a sieve under cold water until water runs clear.

4.
Quinoa with Leek preparation step 4

Heat the oil in a pot. Add leek, fennel and garlic and fry until light brown while stirring, 4-5 minutes.

5.
Quinoa with Leek preparation step 5

Pour in vegetable broth, bring to a boil and cook for 3 minutes.

6.
Quinoa with Leek preparation step 6

Stir in quinoa, cover and cook on low heat for about 12 minutes.

7.
Quinoa with Leek preparation step 7

At the end of cooking time, fluff quinoa with a fork and season with salt and pepper before serving.