Blueberry Quinoa Parfait

Vegetarian
Gluten Free
Popular
Health score
39%
Blueberry Quinoa Parfait
25 min.
4
345kcal

Suggestions


Are you ready to elevate your breakfast game with a delicious and nutritious treat? Our Blueberry Quinoa Parfait is the perfect way to kickstart your day, combining the goodness of superfoods in a delightful and visually appealing manner. This vegetarian and gluten-free recipe is not only quick to prepare—taking just 25 minutes to whip up—but it's also a feast for the eyes and the palate.

Imagine creamy layers of vanilla yogurt paired with fluffy quinoa and the burst of juicy blueberries, all topped with crunchy pecans. Each bite is a wonderful balance of textures and flavors, making it a popular choice for brunches, snacks, or even a wholesome dessert. Packed with protein and healthy fats, this parfait offers a satisfying option that will keep you energized throughout your busy day.

Moreover, this recipe is an excellent way to introduce quinoa into your diet if you haven't yet. It’s versatile, incredibly nutritious, and easy to incorporate into many dishes. So why not treat yourself and your loved ones to this scrumptious Blueberry Quinoa Parfait? Get ready to impress with a breakfast that not only delights the senses but also nourishes the body. Enjoy making this delightful, healthy solution that everyone will love!

Ingredients

  • cups blueberries 
  • 0.3 cup pecans toasted chopped
  • cup quinoa rinsed well
  • cups vanilla yogurt 
  • cups water 

Equipment

  • sauce pan

Directions

  1. Bring the quinoa and water to a boil in a medium sized sauce pan, reduce the heat and simmer covered until the water has been absorbed and the quinoa is tender, about 15-20 minutes.Chill the quinoa in the fridge.Assemble the parfait by layering the quinoa, yogut, blueberries and pecans.

Nutrition Facts

Calories345kcal
Protein14.82%
Fat22.34%
Carbs62.84%

Properties

Glycemic Index
12.5
Glycemic Load
3.61
Inflammation Score
-7
Nutrition Score
17.963913337044%

Flavonoids

Cyanidin
6.92mg
Petunidin
23.33mg
Delphinidin
26.67mg
Malvidin
50.02mg
Peonidin
15.01mg
Catechin
4.36mg
Epigallocatechin
0.84mg
Epicatechin
0.51mg
Epigallocatechin 3-gallate
0.14mg
Luteolin
0.15mg
Kaempferol
1.23mg
Myricetin
0.96mg
Quercetin
5.68mg
Gallocatechin
0.09mg

Nutrients percent of daily need

Calories:345.46kcal
17.27%
Fat:8.81g
13.55%
Saturated Fat:1.69g
10.57%
Carbohydrates:55.76g
18.59%
Net Carbohydrates:50.42g
18.33%
Sugar:24.52g
27.25%
Cholesterol:6.13mg
2.04%
Sodium:89.63mg
3.9%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.16g
26.31%
Manganese:1.4mg
69.8%
Phosphorus:385.62mg
38.56%
Magnesium:116.43mg
29.11%
Vitamin B2:0.42mg
24.69%
Folate:97.48µg
24.37%
Calcium:241.77mg
24.18%
Fiber:5.34g
21.38%
Copper:0.4mg
20.1%
Zinc:2.74mg
18.3%
Vitamin B1:0.27mg
18.18%
Potassium:589.9mg
16.85%
Vitamin B6:0.31mg
15.68%
Selenium:9.92µg
14.18%
Vitamin K:14.62µg
13.92%
Iron:2.39mg
13.29%
Vitamin B5:1.15mg
11.49%
Vitamin B12:0.65µg
10.82%
Vitamin E:1.57mg
10.47%
Vitamin C:8.23mg
9.97%
Vitamin B3:1.16mg
5.79%
Vitamin A:102.05IU
2.04%