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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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.
(Percentage of daily recommendation)
| Calorie | 339 cal. | (16 %) | ||
| Protein | 14 g | (14 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 43 g | (29 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 13 g | (43 %) |
| Vitamin A | 1.1 mg | (138 %) | ||
| Vitamin D | 0.03 μg | (0 %) | ||
| Vitamin E | 2.5 mg | (21 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 6 mg | (50 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 202 μg | (67 %) | ||
| Pantothenic acid | 2 mg | (33 %) | ||
| Biotin | 10.7 μg | (24 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 31.9 mg | (34 %) | ||
| Potassium | 1,387 mg | (35 %) | ||
| Calcium | 192 mg | (19 %) | ||
| Magnesium | 160 mg | (53 %) | ||
| Iron | 3.4 mg | (23 %) | ||
| Iodine | 11.8 μg | (6 %) | ||
| Zinc | 2.6 mg | (33 %) | ||
| Saturated fatty acids | 2.6 g | |||
| Uric acid | 113 mg | |||
| Cholesterol | 5 mg |
Ingredients
- Ingredients
- 3 ½ ozs Quinoa
- 1 tsp ground Turmeric
- salt
- 10 ozs Celery root
- 1 carrot
- 1 tsp olive oil
- peppers
- ground paprika
- dried marjoram
- dried thyme
- 2 stalks parsley
- 3 ½ ozs Yogurt (3.5% fat)
- 1 Tbsp Peanut butter
- 1 pinch Red pepper flakes
- 1 Tbsp Shelled peanut
- 2 ozs Baby spinach
- 2 Tbsps Pomegranate seed
Preparation steps
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.
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.
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.
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.
