Quinoa Vegetable Gratin
Healthy, because
Even smarter
Nutritional values
Quinoa contributes with its dietary fibres to long-lasting satiety and a well-functioning digestion. And even better: it is bursting with vegetable proteins and is therefore an interesting food, especially for vegetarians and vegans. Meanwhile, magnesium provides for strong nerves and muscles.
The pine nuts can be replaced by less expensive sunflower seeds, which makes a difference in taste, but in nutritional terms can compete.
(Percentage of daily recommendation)
| Calorie | 654 cal. | (31 %) | ||
| Protein | 28 g | (29 %) | ||
| Fat | 42 g | (36 %) | ||
| Carbohydrates | 39 g | (26 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.5 g | (22 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 1.4 μg | (7 %) | ||
| Vitamin E | 5.1 mg | (43 %) | ||
| Vitamin K | 29.8 μg | (50 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 8.8 mg | (73 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 118 μg | (39 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 20.9 μg | (46 %) | ||
| Vitamin B₁₂ | 2 μg | (67 %) | ||
| Vitamin C | 51 mg | (54 %) | ||
| Potassium | 1,053 mg | (26 %) | ||
| Calcium | 393 mg | (39 %) | ||
| Magnesium | 164 mg | (55 %) | ||
| Iron | 5.1 mg | (34 %) | ||
| Iodine | 34 μg | (17 %) | ||
| Zinc | 3.2 mg | (40 %) | ||
| Saturated fatty acids | 15.9 g | |||
| Uric acid | 82 mg | |||
| Cholesterol | 229 mg | |||
| Complete sugar | 12 g |
Ingredients
- Ingredients
- 6 ozs Quinoa
- 14 ozs Vegetable broth
- 2 Zucchini
- 3 shallots
- 2 sprigs rosemary
- 12 ozs Cherry tomatoes
- 1 garlic clove
- 2 Tbsps olive oil
- freshly ground peppers
- 4 ozs Mozzarella
- 3 Tbsps pecorino romano
- 1 organic lemon
- olive oil (for the baking dish)
- 9 ozs Ricotta cheese
- 6 ozs Sour cream
- 3 eggs
- 1 handful Basil
- 2 Tbsps Pine nuts
Preparation steps
Rinse quinoa in a sieve and sprinkle into boiling broth. Cover with a lid and simmer over medium heat for about 15 minutes. Then remove from heat and leave to drain.
Rinse zucchini, trim ends and cut lengthwise into thin slices or plane. Peel shallot and cut into fine columns. Rinse rosemary, shake dry, strip off needles and chop finely. Rinse tomatoes. Peel garlic and slice thinly.
Heat 1-2 tablespoons oil in a frying pan and fry shallots for 2-3 minutes. Remove from pan. Add remaining oil to the pan and fry zucchini with garlic and rosemary. Stir several times, season with salt and pepper and remove from the pan.
Cut drained mozzarella into cubes and grate Pecorino cheese. Rinse lemon in hot water, pat dry, grate peel finely and squeeze the juice.
Preheat oven to 400°F and grease a baking dish with olive oil.
Combine ricotta, sour cream, eggs, 1-2 tablespoons of lemon juice, and lemon zest. Mix in quinoa and season with salt and pepper to taste. Spread ricotta mixture with basil into the baking dish. Top with zucchini, tomato, and mozzarella. Sprinkle with pecorino and pine nuts and bake about 25 minutes in the oven. Remove from oven and serve.
