Quinoa Chowder with Spinach, Feta Cheese, and Green Onions

Vegetarian
Gluten Free
Health score
30%
Quinoa Chowder with Spinach, Feta Cheese, and Green Onions
45 min.
8
158kcal

Suggestions

Ingredients

  • pound baking potato diced peeled
  • 0.3 teaspoon pepper black freshly ground
  • ounces feta cheese crumbled
  • 0.3 cup cilantro leaves fresh chopped
  •  garlic clove minced
  • 0.7 cup green onions divided thinly sliced
  • teaspoon ground cumin 
  • tablespoons jalapeno seeded finely chopped
  • teaspoons olive oil 
  • 0.8 cup quinoa uncooked
  • teaspoon salt 
  • cups pkt spinach thinly sliced
  • cups water 

Equipment

  • bowl
  • frying pan
  • sieve
  • dutch oven

Directions

  1. Combine water and quinoa in a Dutch oven; bring to a boil. Cover, reduce heat, and simmer 20 minutes.
  2. Remove from heat.
  3. Drain in a sieve over a bowl, reserving cooking liquid; add enough water to cooking liquid to measure 6 cups. Set quinoa aside.
  4. Heat oil in pan over medium heat.
  5. Add jalapeo and garlic; cook 30 seconds. Stir in potato, salt, cumin, and black pepper; cook 5 minutes, stirring frequently. Stir in 6 cups cooking liquid, quinoa, and 1/3 cup onions; bring to a boil. Reduce heat, and simmer 10 minutes or until potato is tender. Stir in 1/3 cup onions and spinach; cook 3 minutes.
  6. Remove from heat. Stir in cheese and cilantro.

Nutrition Facts

Calories158kcal
Protein15.05%
Fat28.98%
Carbs55.97%

Properties

Glycemic Index
38.34
Glycemic Load
8.48
Inflammation Score
-8
Nutrition Score
14.098260905432%

Flavonoids

Luteolin
0.13mg
Kaempferol
0.83mg
Myricetin
0.05mg
Quercetin
1.89mg

Nutrients percent of daily need

Calories:157.99kcal
7.9%
Fat:5.2g
8%
Saturated Fat:2.17g
13.56%
Carbohydrates:22.58g
7.53%
Net Carbohydrates:20.09g
7.31%
Sugar:0.76g
0.85%
Cholesterol:12.62mg
4.21%
Sodium:478.89mg
20.82%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.07g
12.15%
Vitamin K:76.35µg
72.71%
Manganese:0.56mg
28.05%
Vitamin A:1289.57IU
25.79%
Vitamin B6:0.38mg
19.15%
Folate:70.43µg
17.61%
Phosphorus:163.6mg
16.36%
Magnesium:61.91mg
15.48%
Vitamin C:12.72mg
15.42%
Vitamin B2:0.22mg
13.06%
Potassium:440.37mg
12.58%
Calcium:113.35mg
11.33%
Copper:0.22mg
11.2%
Iron:1.94mg
10.8%
Fiber:2.49g
9.96%
Vitamin B1:0.14mg
9.56%
Zinc:1.21mg
8.06%
Vitamin E:1mg
6.66%
Vitamin B3:1.16mg
5.82%
Selenium:3.96µg
5.66%
Vitamin B5:0.46mg
4.63%
Vitamin B12:0.24µg
3.99%
Source:My Recipes