Quinoa with Vegetables

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Average: 4.8 (6 votes)
(6 votes)
Quinoa with Vegetables
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Health Score:
100 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 35 min.
Ready in
Calories:
344
calories
Calories

Healthy, because

Even smarter

Nutritional values

IN FORM and the German Society for Nutrition (DGE) have marked this recipe with the logo "Recommended by IN FORM". This logo offers consumers an orientation for a balanced diet. Only healthy recipes that meet all the specified criteria may bear this logo. Further information can be found here.

Those in a hurry can prepare the healthy vegetable pan with couscous, preferably in the wholemeal variety. The grain is ready to eat in just 10 minutes.

1 each contains
(Percentage of daily recommendation)
Calorie344 cal.(16 %)
Protein12 g(12 %)
Fat15 g(13 %)
Carbohydrates40 g(27 %)
Sugar added0 g(0 %)
Roughage9.4 g(31 %)
Vitamin A0.6 mg(75 %)
Vitamin D0 μg(0 %)
Vitamin E4.2 mg(35 %)
Vitamin K42.4 μg(71 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.2 mg(18 %)
Niacin5.1 mg(43 %)
Vitamin B₆0.3 mg(21 %)
Folate120 μg(40 %)
Pantothenic acid1.4 mg(23 %)
Biotin6.9 μg(15 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C77 mg(81 %)
Potassium1,140 mg(29 %)
Calcium160 mg(16 %)
Magnesium171 mg(57 %)
Iron2.8 mg(19 %)
Iodine4 μg(2 %)
Zinc1.8 mg(23 %)
Saturated fatty acids1.8 g
Uric acid132 mg
Cholesterol0 mg
Complete sugar9 g

Ingredients

for
4
Ingredients
1 onion
½ Celery
1 Kohlrabi
3 Tbsps olive oil
200 grams Quinoa
salt
Freshly ground peppers
350 grams Cherry tomatoes
1 handful Dill
30 grams Sliced almonds
How healthy are the main ingredients?
Quinoaolive oilalmondDillonionCelery

Preparation steps

1.

Peel onion and chop finely. Rinse celery and cut into small pieces. Peel kohlrabi and dice. Add oil to a large saucepan and sauté onion, celery and kohlrabi, stirring together. Add quinoa and just cover with water. Season with salt and pepper to taste. Cover and simmer over low heat for about 12 to 14 minutes without stirring.

2.

Meanwhile, rinse cherry tomatoes. Rinse dill, shake dry and pluck the leaves. Toast almonds in a dry frying pan. Remove quinoa from heat and fold in cherry tomatoes. Let dish steam in the pan without a lid for 2 to 3 minutes. Season with salt and pepper to taste. Sprinkle almonds and dill over the top prior to serving.