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Clean Eating Lunch
Spicy Quinoa Pilaf with Cranberries, Apricots and Almonds
(6 votes)
Health Score:
89 / 100
Difficulty:
easy
Preparation:
15 min.
Preparation
ready in 40 mins
Calories:
355
calories
Calories
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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)
(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 %) |
more nutritional values
| 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 |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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Ingredients
for
4
- 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
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.
2.
Coarsely chop almonds. Season quinoa to taste and serve sprinkled with almonds.
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