Roast Pumpkin and Herb Quinoa
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(0 votes)
Health Score:
100 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
Calories:
454
calories
Calories
Healthy, because
Even smarter
Nutritional values
Quinoa is one of the only plant substances that is a complete protein, so if you're looking to incorporate more protein in your diet, this is a great option. Pumpkin contains a lot of beta-carotene, which converts into vitamin A in our bodies, helping strengthen our vision.
Add some arugula to this for more plant substances and vitamins.
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 454 cal. | (22 %) | ||
| Protein | 16 g | (16 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 77 g | (51 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 14.8 g | (49 %) |
more nutritional values
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.2 mg | (35 %) | ||
| Vitamin K | 31.5 μg | (53 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 6 mg | (50 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 186 μg | (62 %) | ||
| Pantothenic acid | 2.5 mg | (42 %) | ||
| Biotin | 1.4 μg | (3 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 53 mg | (56 %) | ||
| Potassium | 1,705 mg | (43 %) | ||
| Calcium | 115 mg | (12 %) | ||
| Magnesium | 218 mg | (73 %) | ||
| Iron | 6 mg | (40 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 2.9 mg | (36 %) | ||
| Saturated fatty acids | 1 g | |||
| Uric acid | 230 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 17 g |
Author of this recipe:
EAT-SMARTER
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Ingredients
for
4
Preparation steps
1.
Heat the oven to 350°F.
2.
Put the pumpkin and onion on a baking tray and drizzle with oil. Season with salt and pepper. Bake for 20-30 minutes until tender.
3.
Put the quinoa and a pinch of salt in a pan with just under twice its volume of water and bring to a boil. Reduce the heat, cover and simmer for 12-15 minutes until all the water has been absorbed. Turn off the heat and remove the lid.
4.
Stir the parsley, thyme, coriander, mint, salt and pepper into the quinoa.
5.
Gently stir in the pumpkin and onion and put into warm serving bowls.
