Satisfying Vegan Food
Quinoa with Sauteed Vegetables
with cumin and curry powder
(11 votes)
(11 votes)
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:
EAT-SMARTER
all recipes of this author
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
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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