Quinoa with Napa Cabbage and Creamy Feta Sauce
Quinoa with Napa cabbage and creamy feta sauce - Hearty and healthy meets sweet
Healthy, because
Even smarter
Nutritional values
Gluten-free energy booster: the superfood quinoa has more calories than fresh vegetables, but also a lot of important amino acids and complex carbohydrates that curb your appetite. The salt-ripened feta cheese provides bone-strengthening calcium as well as phosphorus and muscle-building protein.
If you like, you can also use millet, buckwheat or wholemeal couscous instead of quinoa. The parsley can be replaced with other herbs of your choice. How about basil or chives, for example?
(Percentage of daily recommendation)
| Calorie | 434 cal. | (21 %) | ||
| Protein | 18 g | (18 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 41 g | (27 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 9.7 g | (32 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.2 mg | (18 %) | ||
| Vitamin K | 12.3 μg | (21 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 5 mg | (42 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 218 μg | (73 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 1.5 μg | (3 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 153 mg | (161 %) | ||
| Potassium | 971 mg | (24 %) | ||
| Calcium | 264 mg | (26 %) | ||
| Magnesium | 132 mg | (44 %) | ||
| Iron | 2.8 mg | (19 %) | ||
| Iodine | 44 μg | (22 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 7.7 g | |||
| Uric acid | 86 mg | |||
| Cholesterol | 29 mg | |||
| Complete sugar | 10 g |
Ingredients
- Ingredients
- 7 ozs Quinoa
- salt
- 36 ozs Napa cabbage
- 3 Tbsps Canola oil
- Red pepper flakes
- 1 Tbsp honey
- 5 ozs Vegetable broth
- 5 ozs Feta
- 3 ozs Yogurt
- peppers
- 2 parsley
Preparation steps
Rinse quinoa with water and cook with twice the amount of boiling salted water until al dente, about 15 minutes; then let cool.
In the meantime, clean the cabbage, wash, and cut into wedges. Heat 1 tablespoon oil in a frying pan. Sauté cabbage wedges in it for 3 minutes over medium heat. Season with salt and chili flakes, drizzle with honey, and let it caramelize slightly in 2 minutes. Pour in broth and steam cabbage, covered, for 5 minutes over low heat.
At the same time, for the cream, mash feta and yogurt until creamy, season with salt and pepper. Wash parsley, shake dry and chop finely; mix about half of it with remaining oil under the quinoa and arrange on plates.
Place cabbage wedges on top of the quinoa. Drizzle with a little feta cream and serve the rest separately. Sprinkle cabbage with quinoa and feta cream with remaining parsley.
