Quinoa Bowl with Sweet Potato
Quinoa Bowl with Sweet Potato - Eating healthy according to the modular principle
Healthy, because
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Nutritional values
Avocados provide valuable fatty acids that have a positive effect on the cardiovascular system. In addition, the superfruits are rich in the antioxidant vitamin E.
Quinoa scores with plenty of iron. The trace element is important for oxygen transport in the blood and blood formation.
If asparagus is not in season, you can replace the stalks with other green vegetables. For example, broccoli, spinach or sugar snap peas also fit well.
(Percentage of daily recommendation)
| Calorie | 600 cal. | (29 %) | ||
| Protein | 18 g | (18 %) | ||
| Fat | 24 g | (21 %) | ||
| Carbohydrates | 77 g | (51 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 18.3 g | (61 %) |
| Vitamin A | 1.8 mg | (225 %) | ||
| Vitamin D | 3.4 μg | (17 %) | ||
| Vitamin E | 10 mg | (83 %) | ||
| Vitamin K | 98.1 μg | (164 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 6.8 mg | (57 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 164 μg | (55 %) | ||
| Pantothenic acid | 2.2 mg | (37 %) | ||
| Biotin | 10.6 μg | (24 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 70 mg | (74 %) | ||
| Potassium | 1,823 mg | (46 %) | ||
| Calcium | 166 mg | (17 %) | ||
| Magnesium | 217 mg | (72 %) | ||
| Iron | 5.5 mg | (37 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 3.5 mg | (44 %) | ||
| Saturated fatty acids | 4.5 g | |||
| Uric acid | 120 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 14 g |
Ingredients
- Ingredients
- 8 ozs Quinoa
- 14 ozs Vegetable broth
- 18 ozs Sweet potato (1 large sweet potato)
- 1 small onion
- 2 Tbsps olive oil
- salt
- peppers
- cayenne pepper
- ground Cumin
- 9 ozs green Asparagus
- 8 ozs Kidney beans (can; drained weight)
- 1 handful Sprout
- 1 bunch Arugula (3 oz)
- 1 red chili pepper
- 4 Tbsps soy sauce
- 1 tsp honey
- 4 Tbsps lemon juice
- 2 Avocados
- 2 tsps sesame
Preparation steps
Rinse quinoa in a colander, bring to a boil with vegetable broth in a saucepan, and simmer uncovered over low heat for 15 minutes until liquid has evaporated.
Meanwhile, peel sweet potato and cut into approx. 1-inch cubes. Peel and finely dice the onion. Heat oil in a frying pan. Sauté onion cubes in it for 3 minutes over medium heat. Add sweet potato cubes and sauté all around for 10 minutes, turning repeatedly. Finally, season with salt, pepper, cayenne pepper, and cumin.
Wash the asparagus, cut off the woody ends, peel the lower third of the spears if necessary and cut the spears into rough pieces. Cook in boiling salted water for 2 minutes, then drain, rinse and drain very well.
Rinse kidney beans and drain as well. Wash and shake dry sprouts and arugula.
For the dressing, halve the chili pepper lengthwise, remove the seeds, wash and chop. Mix soy sauce with chili, honey and 3 tablespoons lemon juice. Halve avocados, remove seeds, peel avocados, cut lengthwise into thin slices and sprinkle with remaining lemon juice.
Divide quinoa into bowls and arrange asparagus, kidney beans, arugula, sprouts, avocado and sweet potato cubes on top. Sprinkle quinoa bowls with sesame seeds and serve drizzled with dressing.
