Quinoa with vegetables

50 min
Suitable for vegans
Type of dish: Vegetables
Temperature: Hot
Cuisine type: Vegan cuisine
Seasonal period: All year
Ingredients for 5 portions
Ingredients for portions/units
Quinoa 0.25 kg
Carrots 0.15 kg
Pumpkin 0.15 kg
Frozen broccoli 0.5 kg
Garlic, bulb 0.5 ud
Courgette 0.15 kg
Cumin 5.0 g
Vegetable stock 0.6 l
See Recipe
Onion 0.12 kg
Carrots 0.06 kg
Green leek 0.18 ud
Parsley 0.001 g
Water 0.6 l
Elaboration
  • Make a vegetable stock.
  • Boil or steam the carrots  cut in half-moons, the diced pumpkin and broccoli  flowers.
  • Sauté the courgette cut in half-moons.
  • Sauté the brunoised garlic in olive oil, add the boiled vegetables (carrots, pumpkin and broccoli) and the quinoa washed if required. Pour twice vegetable stock than quinoa  and season with salt and cumin.
  • Boil for fiteen minutes and let it rest for another 2 or 3 minutes.
Nutritional information (1 portion)
Energy
269.83
kcal
Carbohydrates
41.47
g
Proteins
12.38
g
Lipids
4.78
g
Fiber 9.53 g
Saturates 0.68 g
Monounsaturated fatty acids 0.71 g
Polyunsaturated fatty acids 1.36 g
Cholesterol 0.0 mg
Calcium 199.91 mg
Iron 6.89 mg
Zinc 2.4 mg
Vitamin A 582.03 ug
Vitamin C 82.33 g
Folic acid 137.71 ug
Salt (Sodium) 81.94 mg
Sugars 12.28 g
The data is merely a guide and should not be used for medical purposes. Those responsible for the web disclaims any responsibility.