Spiced quinoa with almonds & feta

Vegetarian
Gluten Free
Health score
49%
Spiced quinoa with almonds & feta
25 min.
4
449kcal

Suggestions

Ingredients

  • tbsp olive oil 
  • tsp ground coriander 
  • 0.5 tsp turmeric 
  • 300 quinoa rinsed
  • 50 almonds flaked toasted
  • 100 feta cheese crumbled
  • handful parsley roughly chopped
  • 0.5  juice of lemon 

Equipment

  • frying pan

Directions

  1. Heat the oil in a large pan.
  2. Add the spices, then fry for a min or so until fragrant.
  3. Add the quinoa, then fry for a further min until you can hear gentle popping sounds. Stir in 600ml boiling water, then gently simmer for 10-15 mins until the water has evaporated and the quinoa grains have a white halo around them. Allow to cool slightly, then stir through the other ingredients.
  4. Serve warm or cold.

Nutrition Facts

Calories449kcal
Protein14.84%
Fat39.07%
Carbs46.09%

Properties

Glycemic Index
18.5
Glycemic Load
0.39
Inflammation Score
-10
Nutrition Score
24.108261157637%

Flavonoids

Cyanidin
0.31mg
Catechin
0.16mg
Epigallocatechin
0.32mg
Epicatechin
0.08mg
Eriodictyol
0.21mg
Hesperetin
0.54mg
Naringenin
0.11mg
Apigenin
2.16mg
Luteolin
0.02mg
Isorhamnetin
0.33mg
Kaempferol
0.06mg
Myricetin
0.15mg
Quercetin
0.06mg

Nutrients percent of daily need

Calories:449.06kcal
22.45%
Fat:19.79g
30.44%
Saturated Fat:4.83g
30.18%
Carbohydrates:52.54g
17.51%
Net Carbohydrates:45.43g
16.52%
Sugar:0.66g
0.73%
Cholesterol:22.25mg
7.42%
Sodium:289.8mg
12.6%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:16.91g
33.82%
Manganese:1.85mg
92.48%
Phosphorus:490.58mg
49.06%
Magnesium:188.99mg
47.25%
Folate:153.88µg
38.47%
Vitamin E:5.6mg
37.34%
Vitamin B2:0.6mg
35.03%
Copper:0.59mg
29.37%
Fiber:7.1g
28.41%
Vitamin B6:0.5mg
24.8%
Iron:4.33mg
24.03%
Zinc:3.48mg
23.2%
Vitamin B1:0.34mg
22.49%
Calcium:197.46mg
19.75%
Vitamin K:18.99µg
18.09%
Potassium:551.46mg
15.76%
Selenium:10.77µg
15.39%
Vitamin B3:1.88mg
9.4%
Vitamin B5:0.89mg
8.88%
Vitamin B12:0.42µg
7.04%
Vitamin A:200.59IU
4.01%
Vitamin C:2.95mg
3.57%