Dinner Tonight: Quinoa Chowder with Cumin, Feta, and Spinach

Vegetarian
Gluten Free
Health score
44%
Dinner Tonight: Quinoa Chowder with Cumin, Feta, and Spinach
45 min.
4
325kcal

Suggestions

Ingredients

  • 0.3 cup cilantro leaves chopped
  • 0.3 pound feta cheese cut into small (1/4-inch) cubes
  • clove garlic finely chopped
  • teaspoon ground cumin 
  •  hardboiled eggs chopped
  •  jalapeno diced seeded finely
  • tablespoons olive oil 
  • 0.8 cup quinoa 
  • servings salt and pepper 
  • bunch spring onion white green thinly sliced into rounds (use an inch of the section in addition to the )
  • cups pkt spinach finely sliced
  • 0.5 pound potato red such as skin, peeled and cut into 1/4-inch cubes

Equipment

  • bowl
  • sauce pan
  • ladle
  • pot
  • sieve

Directions

  1. In a fine strainer, rinse the quinoa well to remove any bitterness.
  2. Transfer to a large saucepan and cover with 2 quarts of water. Bring to a boil, then lower the heat to simmer until the quinoa is tender, 15 to 20 minutes.
  3. Drain, reserving the cooking liquid.
  4. Add water to the liquid to make 6 cups, if necessary.
  5. In a medium soup pot, heat the olive oil over medium heat until shimmering.
  6. Add the garlic and jalapeno and cook until fragrant, about 30 seconds, then add the cumin and potatoes. Stir well to combine and continue cooking as the cumin toasts, 2-3 minutes.
  7. Add the quinoa cooking water to the pot, along with half the scallions. Taste and season with salt and pepper. Bring to a boil and simmer until the potatoes are tender, about 15 minutes.
  8. Return the quinoa to the pot along with the spinach, remaining scallions, and cilantro. Cook for 3 minutes, then remove from the heat and add the feta. Ladle into bowls and serve with the chopped egg as garnish.

Nutrition Facts

Calories325kcal
Protein14.72%
Fat45.55%
Carbs39.73%

Properties

Glycemic Index
47.5
Glycemic Load
0.61
Inflammation Score
-9
Nutrition Score
23.777826091518%

Flavonoids

Apigenin
0.01mg
Luteolin
0.22mg
Kaempferol
1.52mg
Myricetin
0.09mg
Quercetin
2.8mg

Nutrients percent of daily need

Calories:324.78kcal
16.24%
Fat:16.67g
25.65%
Saturated Fat:5.42g
33.86%
Carbohydrates:32.71g
10.9%
Net Carbohydrates:28.66g
10.42%
Sugar:1.28g
1.42%
Cholesterol:71.86mg
23.95%
Sodium:564.84mg
24.56%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.12g
24.24%
Vitamin K:132.32µg
126.02%
Vitamin A:2496.83IU
49.94%
Manganese:0.99mg
49.47%
Folate:132.76µg
33.19%
Phosphorus:315.73mg
31.57%
Vitamin B2:0.48mg
28.04%
Magnesium:103.77mg
25.94%
Vitamin B6:0.46mg
23.13%
Vitamin C:17.11mg
20.74%
Calcium:200.78mg
20.08%
Iron:3.32mg
18.44%
Potassium:640.56mg
18.3%
Vitamin E:2.64mg
17.58%
Selenium:11.52µg
16.45%
Fiber:4.05g
16.2%
Vitamin B1:0.24mg
16.02%
Copper:0.32mg
16.02%
Zinc:2.31mg
15.4%
Vitamin B12:0.62µg
10.3%
Vitamin B5:0.9mg
8.95%
Vitamin B3:1.71mg
8.54%
Vitamin D:0.39µg
2.59%