Filling And Healthy Side Dish
Quinoa
(Basic Recipe)
(2 votes)
(2 votes)
Quinoa - This side dish is as popular in South America as potatoes are in Germany
Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 25 min.
Ready in
Calories:
155
calories
Calories
Healthy, because
Even smarter
Nutritional values
This pseudo-grain contains high-quality plant proteins and essential amino acids, including lysine, which is otherwise found almost exclusively in meat and fish. The high content of iron and magnesium makes it the perfect ingredient for vegetarians and vegans.
Quinoa makes a great base for a variety of dishes, from salads to stews.
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 155 cal. | (7 %) | ||
| Protein | 3 g | (3 %) | ||
| Fat | 4 g | (3 %) | ||
| Carbohydrates | 25 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.5 g | (5 %) |
more nutritional values
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 0.5 mg | (4 %) | ||
| Vitamin K | 1.7 μg | (3 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0 mg | (0 %) | ||
| Niacin | 1.6 mg | (13 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 7 μg | (2 %) | ||
| Pantothenic acid | 0.4 mg | (7 %) | ||
| Biotin | 2.2 μg | (5 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 1 mg | (1 %) | ||
| Potassium | 16 mg | (0 %) | ||
| Calcium | 7 mg | (1 %) | ||
| Magnesium | 64 mg | (21 %) | ||
| Iron | 3.3 mg | (22 %) | ||
| Iodine | 1 μg | (1 %) | ||
| Zinc | 6.4 mg | (80 %) | ||
| Saturated fatty acids | 0.7 g | |||
| Uric acid | 32 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 1 g |
Development of this recipe:
EAT-SMARTER
all recipes of this author
Preparation
Kitchen utensils
1 Pot (with lid), 1 Wooden spoon, 1 Sieve, 1 Lid
Preparation steps
1.
Rinse quinoa in a sieve under cold water until water runs clear.
2.
Bring 2 cups of water to a boil in a pot. Sprinkle in quinoa, cover and cook over low heat until tender, about 12 minutes.
3.
Remove pot from the heat and let stand, covered, for about 10 minutes. Lightly salt and drizzle with olive oil before serving.
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