Quinoa and Mushroom Towers
Nutritional values
(Percentage of daily recommendation)
| Calorie | 300 cal. | (14 %) | ||
| Protein | 12 g | (12 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 32 g | (21 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 11.4 g | (38 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 1 μg | (5 %) | ||
| Vitamin E | 2.9 mg | (24 %) | ||
| Vitamin K | 339.2 μg | (565 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 7.6 mg | (63 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 322 μg | (107 %) | ||
| Pantothenic acid | 2.5 mg | (42 %) | ||
| Biotin | 13.9 μg | (31 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 125 mg | (132 %) | ||
| Potassium | 1,217 mg | (30 %) | ||
| Calcium | 191 mg | (19 %) | ||
| Magnesium | 138 mg | (46 %) | ||
| Iron | 4.6 mg | (31 %) | ||
| Iodine | 15 μg | (8 %) | ||
| Zinc | 2.7 mg | (34 %) | ||
| Saturated fatty acids | 1.4 g | |||
| Uric acid | 149 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 150 grams Quinoa
- 300 milliliters Vegetable broth
- 4 Tomatoes
- 1 Tbsp olive oil
- salt
- 1 pinch sugar
- 1 shallot
- 200 grams mixed small Mushrooms (for example chanterelles, chestnuts, brown hats)
- 4 Bok Choy
- 2 Tbsps Canola oil
- 100 milliliters dry white wine
- peppers (freshly ground)
- 1 Tbsp lemon juice
Preparation steps
Rinse quinoa in a sieve. Combine with vegetable broth and simmer for about 15 minutes on low heat. If necessary, drain excess liquid.
Blanch tomatoes with boiling water, rinse with cold water and peel. Quarter, scrape out seeds and cut pulp into cubes. Mix with olive oil, season with salt and sugar to taste.
Peel shallot and chop as finely as possible. Clean mushrooms and halve, depending on size. Rinse bok choy and cut into strips. Heat oil in a pan and saute shallots with mushrooms. Add bok choy and saute, add white wine. Cook for 5 minutes, season with salt and pepper. Drizzle with lemon juice. Remove about half of mushrooms from pan and finely chop.
Place 2-3 tablespoons of quinoa into 8 cm (aproximately 3.5 inch) mold rings, top with tomato mixture. Layer chopped mushrooms and spread another quinoa layer over. Top with whole mushrooms and bok choy. Remove molding rings, drizzle with cooking liquid from mushrooms around. Serve.
