Yellow Quinoa

Gluten Free
Health score
6%
Yellow Quinoa
25 min.
8
178kcal

Suggestions

Ingredients

  • tablespoons adobo seasoning 
  • tablespoon butter 
  • 1.5 teaspoons chiles green homemade canned chopped for up to a month, can be used for additions to scrambled eggs, pizza, etc. (leftovers will keep in the refrigerator )
  • tablespoons flat-leaf parsley plus more for garnish roughly chopped
  •  garlic clove minced
  •  bell pepper green thinly sliced
  • tablespoon olive oil extra-virgin
  • medium onion chopped
  • 1.8 cups quinoa 
  • servings salt 
  • 2.5 cups water 

Equipment

  • frying pan
  • sauce pan
  • colander

Directions

  1. Rinse the quinoa very well and drain it in a colander. This will remove the bitter powder-like coating, called saponin, a natural coating designed to repel bugs that can create a bitter taste.
  2. Put the quinoa it in a medium saucepan, add the water and let it cook for 15 to 20 minutes or until the quinoa is puffed and the water is absorbed. Fluff with a fork.
  3. In a separate large frying pan, heat the oil and the butter over medium-high heat until butter is melted.
  4. Add the onion, green pepper, and garlic, and green pepper and cook. Stir until the onion is transparent; approximately 5 to 7 minutes.
  5. Add the green chiles, the adobo, the parsley and the salt to taste.
  6. Add the cooked quinoa and mix thoroughly.
  7. Serve hot, garnished with chopped parsley.

Nutrition Facts

Calories178kcal
Protein12.87%
Fat27.47%
Carbs59.66%

Properties

Glycemic Index
19.25
Glycemic Load
0.41
Inflammation Score
-6
Nutrition Score
11.02043475486%

Flavonoids

Apigenin
3.23mg
Luteolin
0.72mg
Isorhamnetin
0.69mg
Kaempferol
0.12mg
Myricetin
0.23mg
Quercetin
3.13mg

Nutrients percent of daily need

Calories:177.95kcal
8.9%
Fat:5.49g
8.44%
Saturated Fat:1.42g
8.89%
Carbohydrates:26.82g
8.94%
Net Carbohydrates:23.57g
8.57%
Sugar:0.98g
1.09%
Cholesterol:3.76mg
1.25%
Sodium:216.8mg
9.43%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.79g
11.57%
Manganese:0.81mg
40.54%
Vitamin K:26.94µg
25.66%
Magnesium:78.55mg
19.64%
Folate:75.84µg
18.96%
Vitamin C:15.42mg
18.69%
Phosphorus:183.01mg
18.3%
Fiber:3.25g
13.01%
Copper:0.26mg
12.76%
Vitamin B6:0.25mg
12.73%
Iron:1.96mg
10.88%
Vitamin B1:0.16mg
10.35%
Vitamin E:1.28mg
8.51%
Zinc:1.26mg
8.37%
Potassium:278.74mg
7.96%
Vitamin B2:0.13mg
7.66%
Selenium:3.54µg
5.06%
Vitamin A:231.81IU
4.64%
Vitamin B3:0.69mg
3.45%
Vitamin B5:0.34mg
3.37%
Calcium:28.78mg
2.88%