Recipes · Peruvian · Breakfast
Quinoa
One serving has 184 kcal and 7 g protein, and at least a fifth of a woman's daily need of manganese (57%), copper (34%), phosphorus (33%), magnesium (32%), folate (23%) and zinc (20%). Ready in 20 minutes.
- Preparation: 5 min
- Cooking: 15 min
- Makes: 1 serving (176 g)
- Difficulty: Easy
- Diets: Gluten-free, Vegan, Whole-Food, Plant-Based Diet, Kosher, Halal, Buddhist, Hindu Vegetarian
Ingredients
- 50 g Quinoa, uncooked
- 125 g Water, tap
- 1 g Salt, table
Method
- Rinse the Quinoa: Place the quinoa in a fine-mesh strainer and rinse it under cold water for about 2 minutes to remove the natural coating (saponin) that can make it taste bitter.
- Combine Ingredients: In a medium saucepan, combine the rinsed quinoa, water (or vegetable broth), and salt (if using)
- Bring to a Boil: Bring the mixture to a boil over medium-high heat
- Simmer: Once boiling, reduce the heat to low, cover the saucepan, and let it simmer for about 15 minutes, or until all the liquid is absorbed
- Fluff the Quinoa: Remove the saucepan from heat and let it sit, covered, for an additional 5 minutes. Then, fluff the quinoa with a fork before serving
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 184 kcal | 9% |
| Carbohydrates | 32.1 g | |
| Water | 132 mL | |
| Fiber | 3.5 g | 12% |
| Protein | 7.1 g | 15% |
| Tryptophan | 0.08 g | |
| Threonine | 0.21 g | |
| Isoleucine | 0.25 g | |
| Leucine | 0.42 g | |
| Lysine | 0.38 g | |
| Methionine | 0.15 g | |
| Cystine | 0.1 g | |
| Phenylalanine | 0.3 g | |
| Tyrosine | 0.13 g | |
| Valine | 0.3 g | |
| Histidine | 0.2 g | |
| Fat | 3 g | |
| Monounsaturated | 0.81 g | |
| Polyunsaturated | 1.6 g | |
| Docosahexaenoic Acid (DHA) | 0.02 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.5 g | |
| Saturated | 0.35 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 27.5 mg | 3% |
| Copper | 0.31 mg | 34% |
| Iron | 2.3 mg | 13% |
| Magnesium | 99.8 mg | 32% |
| Manganese | 1 mg | 57% |
| Phosphorus | 229 mg | 33% |
| Potassium | 282 mg | 6% |
| Selenium | 4.3 µg | 8% |
| Sodium | 395 mg | |
| Zinc | 1.6 mg | 20% |
| Thiamin (vitamin B1) | 0.18 mg | 16% |
| Riboflavin (vitamin B2) | 0.16 mg | 15% |
| Niacin (vitamin B3) | 0.76 mg | 5% |
| Pantothenic acid (vitamin B5) | 0.39 mg | 8% |
| Pyridoxine (vitamin B6) | 0.24 mg | 18% |
| Folate (vitamin B9) | 92 µg | 23% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 35.1 mg | 8% |
| Vitamin A | 0.5 µg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.2 mg | 8% |
| Vitamin K | 0 µg | 0% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.3 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.