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Satisfying Vegan Food
Quinoa with Sauteed Vegetables
with cumin and curry powder
4.90909
Average: 4.9 (11 votes)
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Health Score:
100 / 100
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)
(Percentage of daily recommendation)
Calorie | 341 cal. | (16 %) | ||
Protein | 9.28 g | (9 %) | ||
Fat | 16.54 g | (14 %) | ||
Carbohydrates | 44.26 g | (30 %) | ||
Sugar added | 0 g | (0 %) | ||
Roughage | 9.31 g | (31 %) |
more nutritional values
Vitamin A | 284.01 mg | (35,501 %) | ||
Vitamin D | 0 μg | (0 %) | ||
Vitamin E | 2.39 mg | (20 %) | ||
Vitamin B₁ | 0.32 mg | (32 %) | ||
Vitamin B₂ | 0.28 mg | (25 %) | ||
Niacin | 4.4 mg | (37 %) | ||
Vitamin B₆ | 0.83 mg | (59 %) | ||
Folate | 120.81 μg | (40 %) | ||
Pantothenic acid | 0.64 mg | (11 %) | ||
Biotin | 12.46 μg | (28 %) | ||
Vitamin B₁₂ | 0 μg | (0 %) | ||
Vitamin C | 156.18 mg | (164 %) | ||
Potassium | 1,303.85 mg | (33 %) | ||
Calcium | 87.34 mg | (9 %) | ||
Magnesium | 113.36 mg | (38 %) | ||
Iron | 2.84 mg | (19 %) | ||
Iodine | 2.69 μg | (1 %) | ||
Zinc | 1.87 mg | (23 %) | ||
Saturated fatty acids | 2.29 g | |||
Cholesterol | 0 mg |
Author of this recipe:
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EAT-SMARTER
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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
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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.
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Tags
- Grain
- Low-fat
- Low-fat Salad
- Low-fat Vegetarian Dish
- Healthy Eating
- Gluten-free
- Gluten-free Vegetarian Recipe
- Gluten-free Vegan Recipe
- Gluten-free Lunch
- Lactose-Free
- lactose-free vegetarian
- Lactose-free Salad
- Light Cooking
- meat-free
- Milk-free
- Vegan
- Vegan Lunch
- Vegan Dinner
- Vegan Salad
- Vegetarian
- Vegetarian Lunch
- Vegetarian Salad
- whole-food
- Classic
- Curry
- Skillet Dish
- skillet vegetables
- Mediterranean
- South America
- Summer Vegetable
- Autumn Lunch
- What to Cook Today?
- Quick
- Easy
- Family
- Classic
- Picnic
- Vegetable
- Spices
- Seed
- Herb
- Lunch
- Side Dish
- Vegetable Side Dish
- hearty side dish
- Low-calorie
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