Clean Eating Recipes for Guests

Vegetable Turmeric Quinoa Bowl with Peanut Dip

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Average: 4.7 (15 votes)
(15 votes)
Vegetable Turmeric Quinoa Bowl with Peanut Dip

Vegetable Turmeric Quinoa Bowl with Peanut Dip - A bowl of vitamin-rich happiness with nutty sauce and fruity topping. © Iris Lange-Fricke

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Health Score:
9,4 / 10
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
339
calories
Calories

Healthy, because

Even smarter

Nutritional values

Quinoa is rich in plant protein as well as magnesium, folic acid, calcium, zinc and iron. 

Vegans can use almond or soy yogurt instead of yogurt. If you have a peanut allergy, use almond paste and almond kernels instead of peanut paste and peanut kernels.

1 serving contains
(Percentage of daily recommendation)
Calorie339 kcal(16 %)
Protein14 g(14 %)
Fat12 g(10 %)
Carbohydrates43 g(29 %)
Sugar added0 g(0 %)
Roughage13 g(43 %)
Vitamin A1.1 mg(138 %)
Vitamin D0.03 μg(0 %)
Vitamin E2.5 mg(21 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.3 mg(27 %)
Niacin6 mg(50 %)
Vitamin B₆0.6 mg(43 %)
Folate202 μg(67 %)
Pantothenic acid2 mg(33 %)
Biotin10.7 μg(24 %)
Vitamin B₁₂0.2 μg(7 %)
Vitamin C31.9 mg(34 %)
Potassium1,387 mg(35 %)
Calcium192 mg(19 %)
Magnesium160 mg(53 %)
Iron3.4 mg(23 %)
Iodine11.8 μg(6 %)
Zinc2.6 mg(33 %)
Saturated fatty acids2.6 g
Uric acid113 mg
Cholesterol5 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
3 ½ ounces Quinoa
1 teaspoon ground Turmeric
salt
10 ounces Celery root
1 carrot
1 teaspoon olive oil
peppers
ground paprika
dried marjoram
dried thyme
2 stalks parsley
3 ½ ounces Yogurt (3.5% fat)
1 tablespoon Peanut butter
1 pinch Red pepper flakes
1 tablespoon Shelled peanut
2 ounces Baby spinach
2 tablespoons Pomegranate seed
How healthy are the main ingredients?
QuinoaPeanut buttersaltcarrotolive oilmarjoram

Preparation steps

1.

Rinse the quinoa, drain, and cook it with turmeric and double the amount of boiling salted water for 15 minutes, then remove from the heat and leave to swell.

2.

In the meantime peel the celery and carrot and cut into small cubes. Heat the oil in a pan and sauté the diced vegetables for about 10 minutes at medium heat, stirring occasionally. Season with salt, pepper and spices.

3.

Wash parsley, shake dry and chop finely. Mix yoghurt with peanut puree, half of the parsley, season with salt, pepper and chili flakes. Chop the peanut kernels.

4.

Place the quinoa and spinach in two bowls, arrange the vegetables on top and drizzle with the sauce, sprinkle with the nuts, the remaining parsley and the pomegranate seeds.