Herbed Quinoa

Herbed Quinoa

Active Time: 10 minutes | Total Time: 25 minutes

Serves:

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Added by Healing Gourmet
on July 18, 2010

Ingredients

Healing Benefits

This Recipe:

Preparation

Rinse quinoa according to package instructions.
In a medium saucepan, bring water to a boil. Add quinoa, cover, reduce heat to low and simmer until water is absorbed - about 15 to 20 minutes.
Remove from heat.
Stir in herbs, diced onion, garlic powder, lemon juice and olive oil.
Serve.

The Benefits

*Excellent Source of: Magnesium, Folate, Phosphorous, Manganese
*Good Source of: Fiber, Iron, Protein, Vitamin B6, Copper, Thiamin
*Preferences: Low Cholesterol, Low Sugars, Low Saturated Fat, No Corn, No Dairy, No Eggs, No Fish, No Gluten, No Legumes, No Molds, No Nightshade, No Nuts, No Peanuts, No Pork, No Poultry, No Red Meat, No Seeds, No Shellfish, No Soy, No Tubers, No Yeast

Nutrition Information(amounts per serving)

Serving Size:1 Serving

View Calorie Breakdown OMEGA-6 / OMEGA-3 RATIO: 9

Calories: 196

MACRONUTRIENTS	Amount	% Daily Value*
Total Fat	6.2 g	*
Saturated Fat	0.8 g	*
Monosaturated Fat	3.2 g	*
Polyunsaturated Fat	1.8 g	*
Trans Fat	0 g	*
Essential Fatty Acids (Omega-3)
ALA	160 mg	*
EPA, DHA	0 mg, 20 mg	*
Conjugated linolenic acid (CLA)	0 mg	*
Cholesterol	0mg	*
Total Carbohydrate	29.4 g	*
Sugars	0.76 g	*
Fiber	3.5 g	*
Protein	6.3 g	*

MICRONUTRIENTS	Amount	% Daily Value*
VITAMINS
Vitamin A	67.8 IU	1%
Vitamin C	3 mg	5%
Vitamin D	0 IU	0%
Vitamin E	1.6 IU	5%
Vitamin B6	0.24 mg	12%
Vitamin B12	0 mcg	0%
Vitamin K	7.3 mg	9%
Folate	82.9 mcg	21%
Niacin	0.7 mg	3%
Riboflavin	0.14 mg	8%
Thiamin	0.16 mg	11%
MINERALS
Calcium	33.1 mg	3%
Copper	0.35 mg	18%
Iron	2.2 mg	12%
Magnesium	87.2 mg	22%
Manganese	0.91 mg	46%
Phosphorous	201.2 mg	20%
Potassium	276.6 mg	8%
Selenium	3.9 mcg	6%
Sodium	148.3 mg	6%
Zinc	1.4 mg	9%
PHYTONUTRIENTS
Alpha-carotene	0.01 mcg
Beta-carotene	39.9 mcg
Beta-cryptoxanthin	1.5 mcg
Lutein + zeaxanthin	102.7 mcg
Lycopene	0 mcg

*Notes on Macronutrients: Because your personal nutrition needs are unique, please refer to the information on this site to learn more about your intake of macronutrients (Fats, Carbohydrates & Protein).

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