dish
Quinoa with Capers

4
Serves
148
Calories
14
Nutrients
13
Vitamins

Ingredients

1 1/2 cups water , vegetable stock, or chicken stock
3/4 cup quinoa
1 teaspoon olive oil
3 tablespoons capers , drained
2 tablespoons finely chopped fresh parsley
3 tablespoons freshly grated Parmesan cheese

Cooking Instructions

1. Preheat oven to 350?F.

2. In a medium saucepan, bring the water or stock to a boil in a saucepan, and add the quinoa and olive oil. Lower the heat, cover the pan, and simmer until the liquid is absorbed and the outer rim of the germ is visible, about 12 minutes. Turn off heat, fluff quinoa with a fork, and let stand uncovered for 5 minutes.

3. In a large serving bowl, mix the cooked quinoa with the capers, parsley, and pepper to taste. Sprinkle with parmesan cheese and serve.

Serving Size: about 1/2 cup

Nutrition Information

Number of Servings: 4
Serving Size
0
Calories
148
Protein
6 g
Total Carbohydrate
23 g
Dietary Fiber
2 g
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar
1 g
Total Fat
4 g
Saturated Fat
1 g
Monounsaturated Fat
2 g
Polyunsaturated Fat
1 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
3 mg
Omega-3 Fatty Acid
0 g
Omega-6 Fatty Acid
1 g
Percent Calories from Protein
15 %
Percent Calories from Carbohydrate
60 %
Percent Calories from Fat
25 %
Vitamin A
183 IU
Vitamin B1- Thiamin
1 mg
Vitamin B2 - Riboflavin
0 mg
Vitamin B3 - Niacin
1 mg
Vitamin B6
0 mg
Vitamin B12
0 mcg
Biotin
0 mcg
Vitamin C
3 mg
Vitamin D
0 IU
Folate
20 mcg
Vitamin E
2 IU
Vitamin K
33 mcg
Pantothenic Acid
0 mg
Calcium
68 mg
Iron
3 mg
Phosphorus
160 mg
Potassium
255 mg
Sodium
260 mg
Zinc
1 mg