ਕੀਨੋਆ
ਕੀਨੋਆ ਪ੍ਰੋਟੀਨ-ਭਰਪੂਰ ਛਦਮ ਅਨਾਜ ਹੈ। 100 ਗ੍ਰਾਮ ਵਿੱਚ 368 ਕੈਲੋਰੀ ਅਤੇ ਫੋਲੇਟ (B9) ਮਿਲਦਾ ਹੈ, ਇਸ ਲਈ ਬੋਲ, ਸਲਾਦ ਅਤੇ ਸਾਈਡ ਲਈ ਵਧੀਆ ਹੈ।
ਬਾਰੇ
ਕੀਨੋਆ ਪੋਸ਼ਕ ਤੱਤਾਂ ਨਾਲ ਭਰਪੂਰ ਇੱਕ ਛਦਮ ਅਨਾਜ ਹੈ। ਇਸ ਦਾ ਸੁਆਦ ਹਲਕਾ, ਥੋੜ੍ਹਾ ਨੱਟੀ ਹੁੰਦਾ ਹੈ ਅਤੇ ਪਕਣ ਤੇ ਇਸ ਦੀ ਬਣਾਵਟ ਹਲਕੀ ਤੇ ਫੁੱਲੀ ਹੋ ਜਾਂਦੀ ਹੈ। ਇਸ ਨੂੰ ਆਮ ਤੌਰ ਤੇ ਸਾਈਡ ਡਿਸ਼ ਵਜੋਂ, ਸਲਾਦਾਂ, ਬੋਲਾਂ, ਸੂਪਾਂ ਵਿੱਚ ਅਤੇ ਅਨਾਜਾਂ ਦੇ ਗਲੂਟਨ-ਮੁਕਤ ਬਦਲ ਵਜੋਂ ਵਰਤਿਆ ਜਾਂਦਾ ਹੈ।
ਪੋਸ਼ਣ ਤੱਥ
ਪ੍ਰਤੀ 100g
% ਰੋਜ਼ਾਨਾ ਮੁੱਲ 2000 kcal ਖੁਰਾਕ ਦੇ ਆਧਾਰ 'ਤੇ
ਕੈਲੋਰੀਆਂ
368 kcal
18% DV
ਕੁੱਲ ਚਰਬੀ
6.1g
9% DV
ਵਿਟਾਮਿਨ D0.7g
ਵਿਟਾਮਿਨ K1.6g
ਥਾਇਮਿਨ (B1)3.3g
ਕੁੱਲ ਕਾਰਬੋਹਾਈਡਰੇਟ
64.2g
21% DV
ਫੋਲੇਟ (B9)7.0g
ਵਿਟਾਮਿਨ B124.6g
ਬਾਇਓਟਿਨ (B7)52.6g
ਪ੍ਰੋਟੀਨ
14.1g
28% DV
ਪੌਧਾ ਪ੍ਰੋਟੀਨ14.1g
ਵਿਟਾਮਿਨ ਅਤੇ ਖਨਿਜ
ਵਿਟਾਮਿਨ
| ਪੋਸ਼ਕ ਤੱਤ | ਮਾਤਰਾ | DV% | ਅੱਧੀ-ਉਮਰ |
|---|---|---|---|
| ਕੋਲੀਨ | 70.2mg | 13% | |
| ਥਾਇਮਿਨ (B1) | 0.4mg | 30% | |
| ਰਾਈਬੋਫਲੇਵਿਨ (B2) | 0.3mg | 25% | |
| ਨਿਆਸਿਨ (B3) | 1.5mg | 10% | |
| ਪੈਂਟੋਥੈਨਿਕ ਐਸਿਡ (B5) | 0.8mg | 15% | |
| ਵਿਟਾਮਿਨ B6 | 0.5mg | 29% | |
| ਫੋਲੇਟ (B9) | 184.0mcg | 46% | |
| ਵਿਟਾਮਿਨ E | 2.4mg | 16% |
ਖਨਿਜ
| ਪੋਸ਼ਕ ਤੱਤ | ਮਾਤਰਾ | DV% | ਅੱਧੀ-ਉਮਰ |
|---|---|---|---|
| ਕੈਲਸ਼ੀਅਮ | 47.0mg | 5% | |
| ਤਾਂਬਾ | 590.0mcg | 66% | |
| ਲੋਹਾ | 4.6mg | 25% | |
| ਮੈਗਨੀਸ਼ੀਅਮ | 197.0mg | 47% | |
| ਫਾਸਫੋਰਸ | 457.0mg | 65% | |
| ਪੋਟਾਸੀਅਮ | 563.0mg | 12% | |
| ਸੇਲੇਨੀਅਮ | 8.5mcg | 15% | |
| ਸੋਡੀਅਮ | 5.0mg | 0% | |
| ਜ਼ਿੰਕ | 3.1mg | 28% |
ਕੀਨੋਆ ਵਾਲੀਆਂ ਰੈਸਿਪੀਆਂ (100)
Spinach lentil quinoa bowl with roasted red pepper and avocado
540 kcal
Salmon quinoa bowl with spinach, roasted red pepper, avocado, and pumpkin seeds
690 kcal
Baked salmon with quinoa, roasted mushrooms, and broccoli
610 kcal
Salmon with quinoa, broccoli, and mushrooms
690 kcal
Sardine quinoa salad with spinach, broccoli, lemon, and olive oil
515 kcal
Broccoli quinoa bowl with edamame, tahini, and lemon
510 kcal
Salmon quinoa spinach bowl with mushrooms and avocado
640 kcal
Lentil quinoa dinner bowl with roasted sweet potato, kale, and tahini
510 kcal
Tofu quinoa stir-fry with broccoli, bell pepper, and cashews
590 kcal
Shrimp quinoa dinner bowl with broccoli and red bell pepper
495 kcal
Shrimp quinoa bowl with edamame, avocado, and seaweed
590 kcal
Sardine quinoa dinner bowl with kale and lemon
495 kcal
Shrimp quinoa dinner bowl with edamame, red bell pepper, and seaweed
520 kcal
ਭੁੰਨੇ ਸ਼ਕਰਕੰਦੀ, ਐਵੋਕਾਡੋ, ਐਡਾਮਾਮੇ, ਲਾਲ ਪੱਤਾ ਗੋਭੀ, ਲਾਲ ਸ਼ਿਮਲਾ ਮਿਰਚ, ਹਮਸ ਅਤੇ ਨਿੰਬੂ ਵਾਲਾ ਕਿਨੋਆ ਬੋਲ
760 kcal
Grilled chicken breast with quinoa, broccoli, and red bell pepper
590 kcal
Chicken, mushroom, and quinoa skillet with broccoli
520 kcal
Chicken quinoa salad with spinach and avocado
610 kcal
Lentil and spinach quinoa bowl
520 kcal
Salmon, quinoa, spinach, and avocado lunch bowl
620 kcal
Salmon, quinoa, and spinach lunch bowl
540 kcal
Grilled salmon quinoa bowl
620 kcal
Chicken quinoa dinner bowl with broccoli, red bell pepper, and pumpkin seeds
590 kcal
Roast chicken dinner with Brussels sprouts, carrots, and quinoa
575 kcal
Grilled salmon quinoa lunch bowl
620 kcal
Shrimp quinoa dinner bowl with avocado, broccoli, and pumpkin seeds
590 kcal
Shrimp, egg, and vegetable fried quinoa
520 kcal
Sardine quinoa dinner bowl with kale
495 kcal
Shrimp, white bean, and mushroom skillet over quinoa
560 kcal
Oven cod with quinoa, kale, and avocado
545 kcal
Cod with quinoa, chickpeas, and kale salad
530 kcal
Cod with quinoa, sautéed spinach, and roasted red peppers
510 kcal
Chicken quinoa dinner bowl with avocado, pumpkin seeds, and roasted Brussels sprouts
690 kcal
Beef and kale quinoa dinner bowl
610 kcal
Chicken, broccoli, and quinoa dinner bowl
575 kcal
Chicken, quinoa, broccoli, and pumpkin seed dinner bowl
510 kcal
Cod with quinoa, asparagus, and yogurt-herb sauce
510 kcal
Chicken quinoa dinner bowl with broccoli, chickpeas, and pumpkin seeds
690 kcal
Beef stir-fry with broccoli, mushrooms, and quinoa
560 kcal
Chicken quinoa dinner bowl with broccoli and pumpkin seeds
650 kcal
Chicken, broccoli, and black bean quinoa bowl
610 kcal
Baked cod with quinoa, broccoli, and yogurt-herb sauce
510 kcal
Salmon, quinoa, spinach, and red pepper lunch bowl
540 kcal
Chicken quinoa lunch salad with kale and chickpeas
510 kcal
Chicken Quinoa Chickpea Salad
590 kcal
Chicken, quinoa, and broccoli dinner bowl
520 kcal
Chicken, mushroom, and quinoa dinner bowl with broccoli
495 kcal
Grilled cod with quinoa, mushrooms, and broccoli
470 kcal
Shrimp and edamame quinoa stir-fry with broccoli and red bell pepper
495 kcal
Grilled chicken dinner bowl with quinoa, broccoli, and avocado
690 kcal
Salmon quinoa spinach lunch bowl
620 kcal
Baked salmon quinoa lunch bowl with spinach, roasted sweet potato, and pumpkin seeds
640 kcal
Lentil quinoa bowl with roasted sweet potato, spinach, and pumpkin seeds
610 kcal
Tempeh and Mushroom Quinoa Bowl with Tahini Lemon Dressing
610 kcal
Chickpea and kale quinoa dinner bowl with roasted mushrooms
480 kcal
Chicken stir-fry with bell peppers, broccoli, mushrooms, and quinoa
590 kcal
Tofu, kale, and quinoa dinner bowl with iodized salt
520 kcal
Grilled chicken quinoa bowl with black beans, broccoli, and red bell pepper
620 kcal
Beef and spinach stir-fry with bell peppers and quinoa
520 kcal
Grilled chicken breast with quinoa, sautéed spinach, and red bell peppers
495 kcal
Lentil quinoa kale bowl with roasted red pepper and pumpkin seeds
540 kcal
Fortified tofu quinoa power bowl
620 kcal
Chicken stir-fry with bell peppers, bok choy, and quinoa
495 kcal
Grilled chicken quinoa bowl with broccoli and red bell pepper
510 kcal
Beef and broccoli stir-fry with mushrooms over quinoa
590 kcal
Tempeh Quinoa Bowl with Roasted Sweet Potato and Pumpkin Seeds
560 kcal
Grilled chicken quinoa bowl with kale, red bell pepper, and avocado
610 kcal
Lentil quinoa dinner bowl with roasted broccoli, pumpkin seeds, and lemon-tahini sauce
610 kcal
Lentil, spinach, and red bell pepper quinoa bowl
520 kcal
Tempeh quinoa dinner bowl with kale, pumpkin seeds, and roasted sweet potato
610 kcal
Tempeh quinoa dinner bowl with broccoli, sweet potato, pumpkin seeds, and tahini
710 kcal
Tempeh quinoa dinner bowl with broccoli, pumpkin seeds, and tahini-lemon sauce
620 kcal
Chicken, broccoli, and quinoa dinner bowl with pumpkin seeds
590 kcal
Salmon, quinoa, spinach, and roasted red pepper lunch bowl
620 kcal
Grilled salmon quinoa bowl with kale and avocado
610 kcal
Salmon quinoa spinach bowl
540 kcal
Salmon quinoa power bowl with spinach and avocado
620 kcal
Salmon quinoa bowl with spinach and roasted red peppers
560 kcal
Chicken, spinach, and quinoa bowl
540 kcal
Chicken quinoa bowl with spinach, chickpeas, and tomatoes
540 kcal
Chicken, quinoa, and spinach bowl
540 kcal
Lentil and vegetable curry with quinoa
560 kcal
Tofu and edamame vegetable curry with quinoa
560 kcal
Shrimp stir-fry with mixed vegetables and quinoa
510 kcal
Shrimp quinoa bowl with avocado and kale
560 kcal
Grilled chicken quinoa bowl with spinach, roasted red peppers, and avocado
620 kcal
Grilled chicken quinoa bowl with spinach, roasted sweet potato, and bell peppers
620 kcal
Grilled salmon quinoa bowl with spinach and avocado
620 kcal
Grilled chicken quinoa power bowl with spinach, bell peppers, and avocado
620 kcal
Grilled chicken quinoa bowl with spinach, avocado, and orange segments
620 kcal
Salmon quinoa power bowl with spinach, chickpeas, and avocado
680 kcal
Salmon quinoa power bowl
620 kcal
Grilled salmon quinoa bowl with spinach, avocado, and lemon
620 kcal
ਕਿਨੋਆ, ਐਸਪੈਰਾਗਸ, ਐਵੋਕਾਡੋ ਅਤੇ ਬੇਜ਼ਿਲ ਪੈਸਟੋ ਨਾਲ ਗ੍ਰਿਲਡ ਚਿਕਨ ਬ੍ਰੈਸਟ
655 kcal
Grilled chicken quinoa bowl with spinach, black beans, and roasted peppers
620 kcal
Grilled salmon quinoa bowl with spinach and roasted sweet potato
620 kcal
Salmon quinoa salad
610 kcal
Turkey and spinach quinoa bowl
540 kcal
Chicken quinoa bowl with broccoli, chickpeas, and tahini
710 kcal
Greek yogurt chicken quinoa salad with tomatoes and cucumber
540 kcal
Salmon with quinoa and spinach
620 kcal