With only 250 calories per serving, this vegetable meal rich in vitamins and minerals is ideal for losing weight. Plenty of protein and fibre ensure that hunger does not return immediately. Those who like it less spicy can do without the Sambal oelek.
Quinoa is also called Andean millet or Inca rice. The mustard-grain sized seeds are gluten-free and are therefore also suitable for people with gluten intolerance (celiac disease). Quinoa is available in health food stores, organic food stores and well-stocked supermarkets.
(Percentage of daily recommendation)
|Calorie||250 kcal||(12 %)|
|Protein||18 g||(18 %)|
|Fat||6 g||(5 %)|
|Carbohydrates||30 g||(20 %)|
|Sugar added||0 g||(0 %)|
|Roughage||5 g||(17 %)|
|Vitamin A||0.5 mg||(63 %)|
|Vitamin D||0 μg||(0 %)|
|Vitamin E||3.4 mg||(28 %)|
|Vitamin B₁||0.2 mg||(20 %)|
|Vitamin B₂||0.4 mg||(36 %)|
|Niacin||4.8 mg||(40 %)|
|Vitamin B₆||0.3 mg||(21 %)|
|Folate||118 μg||(39 %)|
|Pantothenic acid||0.8 mg||(13 %)|
|Biotin||11.9 μg||(26 %)|
|Vitamin B₁₂||0.7 μg||(23 %)|
|Vitamin C||51 mg||(54 %)|
|Potassium||685 mg||(17 %)|
|Calcium||188 mg||(19 %)|
|Magnesium||84 mg||(28 %)|
|Iron||4.2 mg||(28 %)|
|Iodine||14 μg||(7 %)|
|Zinc||1.1 mg||(14 %)|
|Saturated fatty acids||1 g|
|Uric acid||65 mg|
- 1 ½ ozs Quinoa
- 2 ½ ozs Vegetable broth
- 2 zucchini (each about 250 grams)
- 5 ozs Cream cheese (0.2% fat)
- 1 Tbsp ground almonds
- 1 small ripe Mango (about 350 grams)
- 2 stalks mint
- ½ Lime
- 1 generous pinch Sambal oelek
Rinse and drain quinoa in a sieve. Bring quinoa and vegetable broth to a boil in a pot, then cover and cook for 20 minutes over low heat. Allow to cool slightly.
While the quinoa is cooking, rinse and dry zucchini, cut in half lengthwise and remove the seeds with a teaspoon.
Stir quinoa with cream cheese and ground almonds. Season with salt and pepper. Divide filling among zucchini halves.
Lay stuffed zucchini halves on a baking sheet lined with parchment paper and bake in preheated oven at 400°F for about 30 minutes.
Meanwhile, to make sauce, cut off mango on both sides of pit, then scoop out flesh with a spoon.
Cut half of the mango flesh into small cubes, chop the rest coarsely and puree with an immersion blender.
Rinse mint, shake dry and pluck the leaves. Set some mint leaves aside and cut the rest into strips. Squeeze juice from lime half.
Stir mint strips with diced mango, mango puree, 1-2 teaspoons lime juice and the Sambal oelek. Season with salt. Serve the zucchini halves with mango sauce and garnish with mint leaves.