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quinoa

Quinoa este o pseudocereală bogată în proteine, cu 368 calorii per 100 g și folat (B9), ideală pentru boluri, salate și garnituri.

quinoa

Despre

Quinoa este o pseudocereală densă în nutrienți, cu gust blând, ușor de nucă, și o textură ușoară, pufoasă după fierbere. Se folosește frecvent ca garnitură, în salate, boluri, supe și ca înlocuitor fără gluten pentru cereale.

Informații nutriționale

Per 100 g

% Valoarea zilnică bazată pe o dietă de 2000 kcal

Calorii 368 kcal

18% DV

Grăsimi totale 6.1g

9% DV

Vitamina D0.7g

Vitamina K1.6g

Tiamină (B1)3.3g

Carbohidrați totali 64.2g

21% DV

Folat (B9)7.0g

Vitamina B124.6g

Biotină (B7)52.6g

Proteine 14.1g

28% DV

Proteină vegetală14.1g

Vitamine și minerale

Vitamine

Nutrient	Cantitate	VZ%	Timp de înjumătățire
Colină	70.2mg	13%
Folat (B9)	184.0mcg	46%
Niacină (B3)	1.5mg	10%
Acid pantotenic (B5)	0.8mg	15%
Riboflavină (B2)	0.3mg	25%
Tiamină (B1)	0.4mg	30%
Vitamina B6	0.5mg	29%
Vitamina E	2.4mg	16%

Minerale

Nutrient	Cantitate	VZ%	Timp de înjumătățire
Calciu	47.0mg	5%
Cupru	590.0mcg	66%
Fier	4.6mg	25%
Magneziu	197.0mg	47%
Fosfor	457.0mg	65%
Potasiu	563.0mg	12%
Seleniu	8.5mcg	15%
Sodiu	5.0mg	0%
Zinc	3.1mg	28%

Rețete cu quinoa (53)

Lentil quinoa bowl with roasted sweet potato, spinach, and pumpkin seeds

Tempeh and Mushroom Quinoa Bowl with Tahini Lemon Dressing

Chickpea and kale quinoa dinner bowl with roasted mushrooms

Chicken stir-fry with bell peppers, broccoli, mushrooms, and quinoa

Tofu, kale, and quinoa dinner bowl with iodized salt

Grilled chicken quinoa bowl with black beans, broccoli, and red bell pepper

Beef and spinach stir-fry with bell peppers and quinoa

Grilled chicken breast with quinoa, sautéed spinach, and red bell peppers

Lentil quinoa kale bowl with roasted red pepper and pumpkin seeds

Fortified tofu quinoa power bowl

Chicken stir-fry with bell peppers, bok choy, and quinoa

Grilled chicken quinoa bowl with broccoli and red bell pepper

Beef and broccoli stir-fry with mushrooms over quinoa

Tempeh Quinoa Bowl with Roasted Sweet Potato and Pumpkin Seeds

Grilled chicken quinoa bowl with kale, red bell pepper, and avocado

Lentil quinoa dinner bowl with roasted broccoli, pumpkin seeds, and lemon-tahini sauce

Lentil, spinach, and red bell pepper quinoa bowl

Tempeh quinoa dinner bowl with kale, pumpkin seeds, and roasted sweet potato

Tempeh quinoa dinner bowl with broccoli, sweet potato, pumpkin seeds, and tahini

Tempeh quinoa dinner bowl with broccoli, pumpkin seeds, and tahini-lemon sauce

Chicken, broccoli, and quinoa dinner bowl with pumpkin seeds

Salmon, quinoa, spinach, and roasted red pepper lunch bowl

Grilled salmon quinoa bowl with kale and avocado

Salmon quinoa spinach bowl

Salmon quinoa power bowl with spinach and avocado

Salmon quinoa bowl with spinach and roasted red peppers

Chicken, spinach, and quinoa bowl

Chicken quinoa bowl with spinach, chickpeas, and tomatoes

Chicken, quinoa, and spinach bowl

Lentil and vegetable curry with quinoa

Tofu and edamame vegetable curry with quinoa

Shrimp stir-fry with mixed vegetables and quinoa

Shrimp quinoa bowl with avocado and kale

Grilled chicken quinoa bowl with spinach, roasted red peppers, and avocado

Grilled chicken quinoa bowl with spinach, roasted sweet potato, and bell peppers

Grilled salmon quinoa bowl with spinach and avocado

Grilled chicken quinoa power bowl with spinach, bell peppers, and avocado

Grilled chicken quinoa bowl with spinach, avocado, and orange segments

Salmon quinoa power bowl with spinach, chickpeas, and avocado

Salmon quinoa power bowl

Grilled salmon quinoa bowl with spinach, avocado, and lemon

Piept de pui la grătar cu quinoa, sparanghel, avocado și pesto de busuioc

Piept de pui la grătar cu quinoa, sparanghel, avocado și pesto de busuioc

Grilled chicken quinoa bowl with spinach, black beans, and roasted peppers

Grilled salmon quinoa bowl with spinach and roasted sweet potato

Salmon quinoa salad

Turkey and spinach quinoa bowl

Chicken quinoa bowl with broccoli, chickpeas, and tahini

Greek yogurt chicken quinoa salad with tomatoes and cucumber

Salmon with quinoa and spinach

Salmon with quinoa and steamed spinach

Chicken stir-fry with tofu, bok choy, mushrooms, and quinoa

Chicken and spinach quinoa bowl with roasted red peppers

Piept de pui la grătar cu quinoa, sparanghel, pesto de busuioc și lămâie

Piept de pui la grătar cu quinoa, sparanghel, pesto de busuioc și lămâie

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