Breakfast Quinoa

Vegetarian
Gluten Free
Health score
51%
Breakfast Quinoa
20 min.
2
503kcal

Suggestions

Ingredients

  • 0.5 cup blackberries fresh
  • 0.5 cup cashew pieces 
  • 0.5 cup cherries dried
  • 0.5 teaspoon ground cinnamon 
  • tablespoon honey 
  • 0.5 cup quinoa 
  • 0.5 cup skim milk 
  • 0.5 teaspoon vanilla extract 
  • 0.5 cup water 

Equipment

  • sauce pan

Directions

  1. Bring quinoa, water, milk, cinnamon, and vanilla extract to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until quinoa is tender and has absorbed the water, 10 to 15 minutes.
  2. Remove saucepan from heat.
  3. Mix cherries, cashews, and onion into the quinoa mixture; top with blackberries and creme fraiche.

Nutrition Facts

Calories503kcal
Protein12.87%
Fat29.44%
Carbs57.69%

Properties

Glycemic Index
70.36
Glycemic Load
8.09
Inflammation Score
-9
Nutrition Score
23.558695710224%

Flavonoids

Cyanidin
35.98mg
Pelargonidin
0.16mg
Peonidin
0.08mg
Catechin
13.34mg
Epigallocatechin
0.04mg
Epicatechin
1.68mg
Epigallocatechin 3-gallate
0.24mg
Kaempferol
0.1mg
Myricetin
0.24mg
Quercetin
1.29mg

Nutrients percent of daily need

Calories:503.45kcal
25.17%
Fat:16.95g
26.08%
Saturated Fat:2.85g
17.79%
Carbohydrates:74.74g
24.91%
Net Carbohydrates:65.66g
23.88%
Sugar:31.2g
34.67%
Cholesterol:1.84mg
0.61%
Sodium:39.83mg
1.73%
Alcohol:0.34g
100%
Alcohol %:0.16%
100%
Protein:16.67g
33.34%
Manganese:1.73mg
86.51%
Copper:1.03mg
51.75%
Magnesium:193.67mg
48.42%
Phosphorus:459.73mg
45.97%
Fiber:9.09g
36.34%
Iron:4.9mg
27.21%
Vitamin A:1285.17IU
25.7%
Zinc:3.69mg
24.58%
Folate:96.73µg
24.18%
Vitamin B1:0.33mg
22.08%
Vitamin B6:0.39mg
19.57%
Potassium:621.83mg
17.77%
Vitamin K:18.28µg
17.41%
Selenium:11.5µg
16.43%
Calcium:157.99mg
15.8%
Vitamin B2:0.25mg
14.62%
Vitamin E:1.76mg
11.73%
Vitamin C:7.79mg
9.45%
Vitamin B5:0.93mg
9.34%
Vitamin B3:1.32mg
6.58%
Vitamin B12:0.36µg
5.92%
Vitamin D:0.67µg
4.49%
Source:Allrecipes