Healthy Grain and Veggie Bowl
(0 votes)
(0 votes)
Health Score:
100 / 100
Difficulty:
easy
Difficulty
Preparation:
55 min.
Preparation
Calories:
244
calories
Calories
Healthy, because
Even smarter
Nutritional values
This veggie bowl has only 168 calories per serving but is rich in vitamins and minerals like the antioxidant lycopene from the mix of vegetables.
If you want more protein, throw in some lean grilled chicken.
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 244 cal. | (12 %) | ||
| Protein | 9 g | (9 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 36 g | (24 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.5 g | (22 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.4 mg | (28 %) | ||
| Vitamin K | 20.4 μg | (34 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 3 mg | (25 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 88 μg | (29 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 4.9 μg | (11 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 135 mg | (142 %) | ||
| Potassium | 605 mg | (15 %) | ||
| Calcium | 79 mg | (8 %) | ||
| Magnesium | 119 mg | (40 %) | ||
| Iron | 2.8 mg | (19 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 0.9 g | |||
| Uric acid | 63 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 6 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 ½ cups Quinoa (rinsed)
- 3 cups low-sodium vegetable stock
- 1 ½ Tbsps olive oil
- 1 large, red Bell pepper (diced)
- 1 large, red Bell pepper (diced)
- 1 large Zucchini (diced)
- 4 scallions (finely sliced)
- Basil (to garnish)
- salt
- freshly ground peppers
Preparation steps
1.
Place the quinoa in a large saucepan and cook over a medium heat until dried out and starting to toast.
2.
Cover with the stock, stir well, and bring to a simmer over a moderate heat. Once simmering, cover with a lid and cook over a low heat for 15 - 20 minutes until tender.
3.
Remove the quinoa from the heat and leave to cool, covered, for 10 minutes.
4.
Meanwhile, heat the oil in a large saute pan or wok set over a moderate heat until hot. Add the vegetables and a pinch of seasoning, sautéing for 5 - 6 minutes until softened and starting to colour.
5.
Fluff the quinoa with a fork and add to the vegetables, tossing and stirring well. Season to taste with salt and pepper.
6.
Serve in bowls with a garnish of basil leaves on top.
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