kwinoa iliyopikwa
Kwinoa iliyopikwa ni nafaka yenye protini, ina kalori 120 kwa 100g na magnesiamu. Tumia kwenye bakuli, saladi na sahani za pembeni.
Kuhusu
Kwinoa iliyopikwa ni nafaka nzima nyepesi na laini yenye ladha tulivu yenye mguso wa kokwa na umbile laini lakini linalotafunika kidogo. Hutumiwa mara nyingi kama sahani ya pembeni, kwenye saladi, bakuli za nafaka, supu, na kama mbadala usio na gluteni wa wali au kaskasi.
Taarifa za Lishe
Kwa 100g
% ya Thamani ya Kila Siku kulingana na lishe ya kcal 2000
Kalori
120 kcal
6% DV
Jumla ya Mafuta
1.9g
3% DV
Vitamini D0.2g
Vitamini K0.5g
Thiamini (B1)1.1g
Jumla ya Wanga
21.3g
7% DV
Folate (B9)2.8g
Vitamini B120.9g
Biotini (B7)17.6g
Protini
4.4g
9% DV
Protini ya mimea4.4g
Vitamini & Madini
Vitamini
| Kirutubisho | Kiasi | DV% | Nusu-maisha |
|---|---|---|---|
| Kolini | 23.0mg | 4% | |
| Thiamini (B1) | 0.1mg | 9% | |
| Riboflavini (B2) | 0.1mg | 8% | |
| Niasini (B3) | 0.4mg | 3% | |
| Asidi ya Pantotheniki (B5) | 0.2mg | 4% | |
| Vitamini B6 | 0.1mg | 7% | |
| Folate (B9) | 42.0mcg | 11% | |
| Vitamini E | 0.6mg | 4% |
Madini
| Kirutubisho | Kiasi | DV% | Nusu-maisha |
|---|---|---|---|
| Kalsiamu | 17.0mg | 2% | |
| Shaba | 0.2mcg | 0% | |
| Madini Chuma | 1.5mg | 8% | |
| Magnesiamu | 64.0mg | 15% | |
| Fosforasi | 152.0mg | 22% | |
| Potasiamu | 172.0mg | 4% | |
| Seleniamu | 2.8mcg | 5% | |
| Sodiamu | 7.0mg | 0% | |
| Zinki | 1.1mg | 10% |
Mapishi yenye kwinoa iliyopikwa (21)
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 and spinach quinoa bowl
520 kcal
Chicken Quinoa Chickpea Salad
590 kcal
Lentil quinoa bowl with roasted sweet potato, spinach, and pumpkin seeds
610 kcal
Lentil quinoa kale bowl with roasted red pepper and pumpkin seeds
540 kcal
Tempeh Quinoa Bowl with Roasted Sweet Potato and Pumpkin Seeds
560 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
Grilled salmon quinoa bowl with kale and avocado
610 kcal
Salmon quinoa power bowl with spinach and avocado
620 kcal
Salmon quinoa bowl with spinach and roasted red peppers
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 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
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
Kifua cha kuku cha kuchoma na kwinoa, avokado, avokado, asparagasi, pesto ya basil na limau
655 kcal