Quinoa with Vegetables
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.
(Percentage of daily recommendation)
| Calorie | 344 cal. | (16 %) | ||
| Protein | 12 g | (12 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 40 g | (27 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.4 g | (31 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.2 mg | (35 %) | ||
| Vitamin K | 42.4 μg | (71 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5.1 mg | (43 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 120 μg | (40 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 6.9 μg | (15 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 77 mg | (81 %) | ||
| Potassium | 1,140 mg | (29 %) | ||
| Calcium | 160 mg | (16 %) | ||
| Magnesium | 171 mg | (57 %) | ||
| Iron | 2.8 mg | (19 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 1.8 g | |||
| Uric acid | 132 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 9 g |
Preparation steps
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.
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.
