Healthy Mediterranean Food

Quinoa with Napa Cabbage and Creamy Feta Sauce

5
Average: 5 (4 votes)
(4 votes)
Quinoa with Napa Cabbage and Creamy Feta Sauce

Quinoa with Napa cabbage and creamy feta sauce - Hearty and healthy meets sweet

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Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
434
calories
Calories

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?

1 serving contains
(Percentage of daily recommendation)
Calorie434 kcal(21 %)
Protein18 g(18 %)
Fat21 g(18 %)
Carbohydrates41 g(27 %)
Sugar added2 g(8 %)
Roughage9.7 g(32 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E2.2 mg(18 %)
Vitamin K12.3 μg(21 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.4 mg(36 %)
Niacin5 mg(42 %)
Vitamin B₆0.5 mg(36 %)
Folate218 μg(73 %)
Pantothenic acid1 mg(17 %)
Biotin1.5 μg(3 %)
Vitamin B₁₂0.3 μg(10 %)
Vitamin C153 mg(161 %)
Potassium971 mg(24 %)
Calcium264 mg(26 %)
Magnesium132 mg(44 %)
Iron2.8 mg(19 %)
Iodine44 μg(22 %)
Zinc2.1 mg(26 %)
Saturated fatty acids7.7 g
Uric acid86 mg
Cholesterol29 mg
Complete sugar10 g

Ingredients

for
4
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
How healthy are the main ingredients?
Napa cabbageQuinoaFetaYogurthoneysalt

Preparation steps

1.

Rinse quinoa with water and cook with twice the amount of boiling salted water until al dente, about 15 minutes; then let cool.

2.

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.

3.

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.

4.

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.