Vegetable Quinoa

5
Average: 5 (3 votes)
(3 votes)
Vegetable Quinoa
share Share
print
bookmark_border Copy URL
Health Score:
8,3 / 10
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 45 min.
Ready in
Calories:
341
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie341 kcal(16 %)
Protein9.28 g(9 %)
Fat16.54 g(14 %)
Carbohydrates44.26 g(30 %)
Sugar added0 g(0 %)
Roughage9.31 g(31 %)
Vitamin A284.01 mg(35,501 %)
Vitamin D0 μg(0 %)
Vitamin E2.39 mg(20 %)
Vitamin B₁0.32 mg(32 %)
Vitamin B₂0.28 mg(25 %)
Niacin4.4 mg(37 %)
Vitamin B₆0.83 mg(59 %)
Folate120.81 μg(40 %)
Pantothenic acid0.64 mg(11 %)
Biotin12.46 μg(28 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C156.18 mg(164 %)
Potassium1,303.85 mg(33 %)
Calcium87.34 mg(9 %)
Magnesium113.36 mg(38 %)
Iron2.84 mg(19 %)
Iodine2.69 μg(1 %)
Zinc1.87 mg(23 %)
Saturated fatty acids2.29 g
Cholesterol0 mg

Ingredients

for
2
Ingredients
5 ounces
10 fluid ounces
4
1
1
1
2
2 tablespoons
1 splash
freshly ground Pepper
1 tablespoon
chopped Parsley

Preparation steps

1.

Rinse quinoa under running water until it runs clear. Boil vegetable stock, add quinoa and simmer (covered) over low heat for 15 minutes. Remove from heat, drain and cool.

2.

Rinse and quarter tomatoes, remove seeds and dice. Peel and finely chop garlic. Rinse and chop zucchini. Rinse and halve peppers, remove seeds and ribs, dice. Heat olive oil in a pan, sauté onion and garlic until translucent. Add zucchini and peppers, sauté for anohter 3-4 minutes. Add tomato and season with lemon juice, salt, pepper, curry and cumin. 

3.

Fold in the quinoa, season to taste, garnish with parsley and serve.