Kale and Quinoa with Creole Seasoning

Vegetarian
Gluten Free
Dairy Free
Very Healthy
Health score
75%
Kale and Quinoa with Creole Seasoning
30 min.
4
119kcal

Suggestions

Ingredients

  • cup chicken broth 
  • 0.5 teaspoon creole seasoning (such as Tony Chachere's®)
  • bunch destemmed lacinato/dinosaur kale sliced (dinosaur)
  • teaspoon olive oil 
  • 0.5 cup quinoa rinsed drained
  • teaspoon salt 
  • large shallots minced
  • quarts water 

Equipment

  • sauce pan

Directions

  1. Bring chicken broth to a boil in a saucepan; stir in quinoa. Cover and reduce heat to low. Simmer until quinoa is tender and liquid is absorbed, about 10 minutes.
  2. Bring water to a boil in a large saucepan; cook kale in boiling water until just tender, 2 to 3 minutes.
  3. Drain.
  4. Heat olive oil in the same saucepan over medium heat; cook and stir shallot until softened, about 5 minutes.
  5. Add kale, cooking and stirring, until desired doneness.
  6. Mix quinoa into vegetable mixture and season with salt and Creole seasoning.

Nutrition Facts

Calories119kcal
Protein17.62%
Fat24.85%
Carbs57.53%

Properties

Glycemic Index
23.5
Glycemic Load
0.35
Inflammation Score
-10
Nutrition Score
22.673478477027%

Flavonoids

Isorhamnetin
15.93mg
Kaempferol
31.59mg
Quercetin
15.24mg

Nutrients percent of daily need

Calories:119.49kcal
5.97%
Fat:3.47g
5.34%
Saturated Fat:0.43g
2.66%
Carbohydrates:18.07g
6.02%
Net Carbohydrates:13.54g
4.93%
Sugar:1.31g
1.46%
Cholesterol:1.17mg
0.39%
Sodium:860.67mg
37.42%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.53g
11.07%
Vitamin K:264.1µg
251.53%
Vitamin A:6851.68IU
137.03%
Vitamin C:63.74mg
77.26%
Manganese:0.93mg
46.43%
Folate:83.34µg
20.83%
Calcium:201.04mg
20.1%
Vitamin B2:0.34mg
20%
Fiber:4.52g
18.09%
Magnesium:71.16mg
17.79%
Phosphorus:141.07mg
14.11%
Copper:0.25mg
12.63%
Iron:2.2mg
12.21%
Vitamin B6:0.23mg
11.52%
Vitamin B1:0.17mg
11.31%
Potassium:391.15mg
11.18%
Vitamin E:1.21mg
8.06%
Zinc:1.04mg
6.95%
Vitamin B3:1.28mg
6.41%
Selenium:2.75µg
3.92%
Vitamin B5:0.25mg
2.49%
Source:Allrecipes