Quinoa with Roast Pumpkin Wedges
(0 votes)
(0 votes)
Health Score:
98 / 100
Difficulty:
easy
Difficulty
Preparation:
55 min.
Preparation
Calories:
243
calories
Calories
Healthy, because
Even smarter
Nutritional values
Quinoa is one of the only plant substances that is a complete protein, so if you're looking to incorporate more protein in your diet, this is a great option. Pumpkin contains a lot of beta-carotene, which converts into vitamin A in our bodies, helping strengthen our vision.
If you don't have pumpkin, you can use butternut squash or sweet potatoes.
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 243 cal. | (12 %) | ||
| Protein | 8 g | (8 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 35 g | (23 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.6 g | (25 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.9 mg | (24 %) | ||
| Vitamin K | 14.3 μg | (24 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 3 mg | (25 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 100 μg | (33 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 0.4 μg | (1 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 29 mg | (31 %) | ||
| Potassium | 909 mg | (23 %) | ||
| Calcium | 74 mg | (7 %) | ||
| Magnesium | 98 mg | (33 %) | ||
| Iron | 3.4 mg | (23 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 1.1 g | |||
| Uric acid | 128 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 10 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Preparation steps
1.
For the roast pumpkin: Preheat the oven to 350°F.
2.
Sit the pumpkin slices on a rimmed baking tray and drizzle with the olive oil. Scatter over half of the chopped thyme and season with salt and pepper.
3.
Roast for 35 - 45 minutes until the flesh is golden and soft to the point of a knife.
4.
For the quinoa: In the meantime, place the quinoa in a saucepan and toast for 2 minutes over a moderate heat. Add the stock, stir well, and bring to the boil.
5.
Once boiling, reduce the heat to low, cover, and cook for 18 - 22 minutes until the quinoa has absorbed all the stock. Remove the quinoa from the heat and leave it covered for 5 minutes.
6.
Fluff the quinoa with a fork and spoon into bowls. Top with the roast pumpkin and remaining thyme before serving.
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