Quinoa with vegetables
Ingredients for 5 portions
Calculate portions
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
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.
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