Clean Eating Lunch

Spicy Quinoa Pilaf with Cranberries, Apricots and Almonds

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Average: 4.8 (6 votes)
(6 votes)
Spicy Quinoa Pilaf with Cranberries, Apricots and Almonds
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Health Score:
8,5 / 10
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 40 min.
Ready in
Calories:
211
calories
Calories

Healthy, because

Even smarter

Nutritional values

This meal is perfect for athletes: quinoa provides high-quality, vegetable protein with many essential amino acids. Magnesium supports muscles and nerves, making it helpful during stress or heavy physical exertion.

The vegetarian alternative: crumble some feta cheese over the dish before serving. This increases the value of the protein even more, and the spicy taste is a great counterpoint to the sweet fruit.

1 serving contains
(Percentage of daily recommendation)
Calorie211 kcal(10 %)
Protein5.21 g(5 %)
Fat10.34 g(9 %)
Carbohydrates26.67 g(18 %)
Sugar added0.61 g(2 %)
Roughage4.73 g(16 %)
Vitamin A708.48 mg(88,560 %)
Vitamin D0 μg(0 %)
Vitamin E2.66 mg(22 %)
Vitamin B₁0.09 mg(9 %)
Vitamin B₂0.13 mg(12 %)
Niacin1.32 mg(11 %)
Vitamin B₆0.15 mg(11 %)
Folate34.08 μg(11 %)
Pantothenic acid0.12 mg(2 %)
Biotin4.07 μg(9 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C42.96 mg(45 %)
Potassium243.66 mg(6 %)
Calcium47.81 mg(5 %)
Magnesium52.19 mg(17 %)
Iron1.27 mg(8 %)
Iodine0.75 μg(0 %)
Zinc0.81 mg(10 %)
Saturated fatty acids1.31 g
Cholesterol0 mg

Ingredients

for
4
Ingredients
7 ounces Quinoa
2 ounces dried Apricot
1 Red chile pepper
1 Red onion
2 carrots
2 tablespoons vegetable oil
1 teaspoon powdered sugar
1 lemon (juice)
16 ounces Vegetable broth
2 ounces dried Cranberry
salt
freshly ground peppers
2 tablespoons almonds
How healthy are the main ingredients?
QuinoaApricotonioncarrotlemonCranberry

Preparation steps

1.

Rinse quinoa under running water until water runs clear. Drain well.

Finely chop apricots. Rinse and halve chili, remove seeds and ribs, and cut into thin strips. Peel and thinly slice onion. Peel carrots and thinly slice on the diagonal.

In a pan, sauté carrots, onion, and chili in hot oil until translucent. Sprinkle with powdered sugar and cook until slightly caramelized. Deglaze with lemon juice and broth. Stir in quinoa, apricots, and cranberries and season with salt and pepper. Cover and cook over low heat, stirring occasionally and adding additional broth as needed, about 20 minutes.

2.

Coarsely chop almonds. Season quinoa to taste and serve sprinkled with almonds.