Satisfying Vegan Food

Quinoa with Sauteed Vegetables

with cumin and curry powder
5
Average: 5 (5 votes)
(5 votes)
Quinoa with Sauteed Vegetables
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Health Score:
9,4 / 10
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 45 min.
Ready in
Calories:
341
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie341 kcal(16 %)
Protein9.28 g(9 %)
Fat16.54 g(14 %)
Carbohydrates44.26 g(30 %)
Sugar added0 g(0 %)
Roughage9.31 g(31 %)
Vitamin A284.01 mg(35,501 %)
Vitamin D0 μg(0 %)
Vitamin E2.39 mg(20 %)
Vitamin B₁0.32 mg(32 %)
Vitamin B₂0.28 mg(25 %)
Niacin4.4 mg(37 %)
Vitamin B₆0.83 mg(59 %)
Folate120.81 μg(40 %)
Pantothenic acid0.64 mg(11 %)
Biotin12.46 μg(28 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C156.18 mg(164 %)
Potassium1,303.85 mg(33 %)
Calcium87.34 mg(9 %)
Magnesium113.36 mg(38 %)
Iron2.84 mg(19 %)
Iodine2.69 μg(1 %)
Zinc1.87 mg(23 %)
Saturated fatty acids2.29 g
Cholesterol0 mg

Ingredients

for
2
Ingredients
5 ozs Quinoa
10 fluid ozs Vegetable broth
4 tomatoes
1 onion
1 garlic clove
1 zucchini
2 yellow Bell pepper
2 Tbsps olive oil
salt
1 splash lemon juice
freshly ground peppers
Curry powder
ground Cumin
1 Tbsp chopped parsley
How healthy are the main ingredients?
Quinoaolive oilparsleytomatooniongarlic clove

Preparation steps

1.

Rinse quinoa under running water until it runs clear. Boil vegetable stock, add quinoa and simmer (covered) over low heat for 15 minutes. Remove from heat, drain and cool.

2.

Rinse and quarter tomatoes, remove seeds and dice. Peel and finely chop garlic. Rinse and chop zucchini. Rinse and halve peppers, remove seeds and ribs, dice. Heat olive oil in a pan, sauté onion and garlic until translucent. Add zucchini and peppers, sauté for another 3-4 minutes. Add tomato and season with lemon juice, salt, pepper, curry and cumin. 

3.

Fold in the quinoa, season to taste, garnish with parsley and serve.