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Quinoa with Vegetables

5
Average: 5 (2 votes)
(2 votes)
Quinoa with Vegetables
Health Score:
Health Score
8,0 / 10
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 40 min.
Ready in
Calories:
375
calories
Calories
0
Print

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie375 kcal(18 %)
Protein15.97 g(16 %)
Fat14.61 g(13 %)
Carbohydrates49.82 g(33 %)
Sugar added0 g(0 %)
Roughage13.77 g(46 %)
Vitamin A181.58 mg(22,698 %)
Vitamin D0 μg(0 %)
Vitamin E2.85 mg(24 %)
Vitamin B₁0.42 mg(42 %)
Vitamin B₂0.32 mg(29 %)
Niacin5.25 mg(44 %)
Vitamin B₆0.45 mg(32 %)
Folate416.58 μg(139 %)
Pantothenic acid0.68 mg(11 %)
Biotin1.16 μg(3 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C64.85 mg(68 %)
Potassium843.74 mg(21 %)
Calcium115.95 mg(12 %)
Magnesium107.6 mg(36 %)
Iron5.61 mg(37 %)
Iodine0.97 μg(0 %)
Zinc3.07 mg(38 %)
Saturated fatty acids1.89 g
Cholesterol0 mg
Author of this recipe:

Ingredients

for
4
Ingredients
500 grams
green Asparagus
2
5
Scallions (only the whites)
1 can
Chickpeas (about 240 grams)
150 grams
300 milliliters
3 tablespoons
¼ teaspoon
1 tablespoon
1 teaspoon
2 tablespoons
finely chopped Fresh herbs (parsley and mint)

Preparation steps

1.

Rinse the asparagus, peel the bottom third, cut off ends and cut into 6 cm (approximately 2 inch) long pieces. Rinse bell peppers, dry, halve, and remove seeds and ribs. Rinse, trim and cut scallions into rings. Peel garlic and finely chop. Drain the chickpeas.

2.

Rinse the quinoa under running water until it is clear. Boil the broth, add quinoa, cover over low heat and simmer for about 15 minutes. Remove from the heat, drain and let cool. Heat about 2 tablespoons of oil in a pan and fry the asparagus for about 7 minutes. Add the bell peppers, garlic and scallions and cook for another 3 minutes. Season with salt, pepper and cumin. Finally, add the lemon juice and lemon zest. Mix in the quinoa with the chopped herbs. Taste and serve in bowls.