Spicy Quinoa Pilaf with Cranberries, Apricots and Almonds
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.
(Percentage of daily recommendation)
| Calorie | 355 cal. | (17 %) | ||
| Protein | 9 g | (9 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 48 g | (32 %) | ||
| Sugar added | 4 g | (16 %) | ||
| Roughage | 7 g | (23 %) |
| Vitamin A | 0.8 mg | (100 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 6.3 mg | (53 %) | ||
| Vitamin K | 8.6 μg | (14 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 2.9 mg | (24 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 40 μg | (13 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 3.6 μg | (8 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 15 mg | (16 %) | ||
| Potassium | 620 mg | (16 %) | ||
| Calcium | 45 mg | (5 %) | ||
| Magnesium | 133 mg | (44 %) | ||
| Iron | 2.1 mg | (14 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 1.3 g | |||
| Uric acid | 53 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 17 g |
Ingredients
- Ingredients
- 7 ozs Quinoa
- 2 ozs dried Apricot
- 1 Red chili pepper
- 1 Red onion
- 2 carrots
- 2 Tbsps vegetable oil
- 1 tsp powdered sugar
- 1 lemon (juice)
- 16 ozs Vegetable broth
- 2 ozs dried Cranberry
- salt
- freshly ground peppers
- 2 Tbsps almonds
Preparation steps
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.
Coarsely chop almonds. Season quinoa to taste and serve sprinkled with almonds.
