Eating for Two: Quinoa Chowder with Spinach, Feta, and Scallions

Vegetarian
Gluten Free
Health score
44%
Eating for Two: Quinoa Chowder with Spinach, Feta, and Scallions
45 min.
4
325kcal

Suggestions


Welcome to a delightful culinary experience with our Eating for Two: Quinoa Chowder with Spinach, Feta, and Scallions! This vegetarian and gluten-free dish is not only a feast for the eyes but also a wholesome treat for your taste buds. Perfectly crafted for those cozy evenings or as a vibrant side dish, this chowder is ready in just 45 minutes, making it an ideal choice for busy weeknights.

Imagine the comforting aroma of garlic and cumin wafting through your kitchen as you prepare this nourishing meal. The combination of quinoa, fresh spinach, and creamy feta creates a rich texture that is both satisfying and healthy. With only 325 calories per serving, you can indulge without the guilt!

This recipe serves four, making it perfect for sharing with loved ones or enjoying as leftovers throughout the week. The addition of jalapeño adds a subtle kick, while the chopped hard-cooked egg and cilantro provide a delightful finish. Whether you're a seasoned cook or just starting your culinary journey, this chowder is sure to impress. So grab your pot and let’s get cooking!

Ingredients

  • 0.3 cup cilantro leaves chopped
  • 0.3 pound feta cheese diced crumbled finely
  •  garlic clove finely chopped
  • teaspoon ground cumin to taste
  •  hardboiled eggs chopped
  •  jalapeno diced seeded finely
  • tablespoons olive oil 
  • 0.5 pound potato boiling peeled cut into 1/4-inch cubes
  • 0.8 cup quinoa rinsed well fine
  • servings salt and pepper 
  • bunch spring onion thinly sliced into rounds
  • cups pkt spinach finely sliced (chard works, too)

Equipment

  • pot

Directions

  1. Put the quinoa and 2 quarts water in a pot, bring to a boil, then lower the heat and simmer for 10 minutes. While it’s cooking, dice the vegetables and cheese.
  2. Drain, saving the liquid. Measure the liquid and add water to make 6 cups if needed.
  3. Heat the oil in a soup pot over medium heat.
  4. Add the garlic and chile. Cook for about 30 seconds, giving it a quick stir.
  5. Add the cumin, 1 teaspoon salt, and the potatoes and cook for a few minutes, stirring frequently. Don’t let the garlic brown.
  6. Add the quinoa water and half the scallions and simmer until the potatoes are tender, about 15 minutes.
  7. Add the quinoa, spinach, and remaining scallions and simmer for 3 minutes more. Turn off the heat and stir in the feta and cilantro. Season the soup with pepper and garnish with the chopped egg.

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%