Quinoa is one of the most protein-rich foods we can eat. It is a complete protein containing all nine essential amino acids. Quinoa contains almost twice as much fiber as most other grains.

Ingredients needed

Quinoa, Cooked : 100 grams
Green peas: 20 grams
Carrot: 20 grams
oil: 1 tablespoon
Salt: 1 teaspoon
Cilantro leaves to garnish – 1 sprig
Pepper powder – 0.5 tablespoon

The Preparation Methods:

1. Take 1 cup Quinoa, rinse it with water

2. Heat a pan add 1 cup water bring it to boil

3. Add the rinsed Quinoa and let it cook

4. Wait till all the water is absorbed and Quinoa is cooked, if you feel there is some extra water drain it and keep the cooked quinoa aside

5. Heat the pan, add 1 spoon oil, add chopped onion (1-small sized onion). Add cut carrots and peas

6. Fry the vegetables until cooked (to make it quick use frozen carrots and peas)

7. Once the vegetables are cooked add the cooked Quinoa add pinch salt and garnish with pepper and Cilantro.

 

Calories and Nutrients

Nutrients Calculated Approximately: 1 Cup

Calories: 540.66 Kcal

Macronutrients

Macronutrients Nutrition Values Daily Values (%)
Carbohydrate 53.16 grams 17.15 %
Total Fiber 9.35 grams 38.02 %
Protein 11.31 grams 22.01 %
Fat 32.83 grams 50.41 %
Saturated acids 2.15 grams 10 %
Sugar 2.19 grams 0 %

 

Vitamins

Vitamins Nutrition Values Daily Values (%)
Vitamin A 1115.42 Mcg 74 %
Vitamin C 6.17 mg 10.3 %
Vitamin E 6.41 mg 32.12 %
Vitamin K 45.06 mcg 55.27 %
Thiamin 0.3 mg 19.87 %
Riboflavin 0.26 mg 17.1 %
Niacin 1.74 mg 7.94 %
Vitamin B6 0.28 mg 17.1 %
Folate 102.68 Mcg 25.07 %
Pantothenic Acid 0.11 mg 1.11 %
Choline 9.44 mg 0 %

 

Minerals

Minerals Nutrition Values Daily Values (%)
Calcium 87.17 mg 8.93 %
Copper 406.22 mg 18 %
Fluoride 2.84 mg 0 %
Iron 5.72 mg 31.53 %
Magnesium 97.76 mg 24.43 %
Manganese 1.28 mg 61.4 %
Phosphorus 209.11 mg 20.95 %
Potassium 0.43 mg 12 %
Selenium 3.58 Mcg 4.38 %
Sodium 2.36 mg 98.14 %
Zinc 1.62 mg 11.14 %

 
* Mg – Milli Grams
* Mcg – Micro Grams

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