dish
Quinoa

4
Serves
189
Calories
12
Nutrients
10
Vitamins

Ingredients

1 cup quinoa
2 cups water or vegetable stock
1 tablespoon olive oil

Cooking Instructions

1. Rinse the quinoa several times in a bowl of cold water to remove the saponin (its bitter protective coating), draining it each time in a fine sieve.

2. Bring the water or stock to a boil in a saucepan, then add a dash of salt and the quinoa. Lower the heat, cover the pan, and simmer until the liquid is absorbed and the spiral of the germ is visible, about 12 to 15 minutes. Let stand 5 minutes.

3. Toss with olive oil and season with salt and pepper.

Serving Size: about 3/4 cup

Nutrition Information

Number of Servings: 4
Calories
189
Protein
6 g
Total Carbohydrate
29 g
Dietary Fiber
3 g
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar
0 g
Total Fat
6 g
Saturated Fat
1 g
Monounsaturated Fat
3 g
Polyunsaturated Fat
1 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
0 mg
Omega-3 Fatty Acid
0 g
Omega-6 Fatty Acid
1 g
Percent Calories from Protein
12 %
Percent Calories from Carbohydrate
61 %
Percent Calories from Fat
27 %
Vitamin A
1 IU
Vitamin B1- Thiamin
0 mg
Vitamin B2 - Riboflavin
0 mg
Vitamin B3 - Niacin
1 mg
Vitamin B6
0 mg
Vitamin B12
0 mcg
Biotin
0 mcg
Vitamin C
0 mg
Vitamin D
0 IU
Folate
21 mcg
Vitamin E
4 IU
Vitamin K
0 mcg
Pantothenic Acid
0 mg
Calcium
27 mg
Iron
4 mg
Phosphorus
175 mg
Potassium
318 mg
Sodium
302 mg
Zinc
1 mg