Vegetarian Quinoa Bowl
Ingredients List
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1 cup vegetable broth
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½ cup uncooked quinoa
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2 teaspoons olive oil
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2 teaspoons minced garlic
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½ cup broccoli florets
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½ cup diced firm tofu
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¼ cup vegetable broth
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¼ cup sliced mushrooms
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1 cup chopped fresh spinach
Instructions
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In a medium saucepan, bring 1 cup of vegetable broth to a boil. Stir in quinoa, reduce the heat to low, cover, and simmer for 20 minutes.
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While the quinoa cooks, heat olive oil in a skillet over medium heat. Add garlic, broccoli, and tofu. Sauté for 1 minute, then cover and steam on low heat for 2 minutes. Add 1/4 cup vegetable broth, mushrooms, and spinach. Cover and cook for another 3 minutes, until the mushrooms are tender and spinach is wilted.
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Combine the vegetable and tofu mixture with the cooked quinoa. Cover and let sit for 10 minutes before serving.
Nutritional Information (per serving)
| 282 | Calories |
| 11g | Fat |
| 35g | Carbs |
| 13g | Protein |
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 2 | |
| Calories 282 | |
| % Daily Value * | |
| Total Fat 11g | 14% |
| Saturated Fat 1g | 7% |
| Sodium 315mg | 14% |
| Total Carbohydrate 35g | 13% |
| Dietary Fiber 5g | 18% |
| Total Sugars 3g | |
| Protein 13g | 27% |
| Vitamin C 26mg | 29% |
| Calcium 281mg | 22% |
| Iron 6mg | 34% |
| Potassium 520mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
Evaluation :
5/5