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藜麦

藜麦是一种富含蛋白质的伪谷物，每100克含368卡路里，并提供叶酸（维生素B9），很适合做能量碗、沙拉和配菜。

关于

藜麦是一种营养密度高的伪谷物，味道温和，略带坚果香，煮熟后口感轻盈松软。它常用作配菜，也适合加入沙拉、能量碗和汤品中，还可作为无麸质谷物替代品。

营养成分表

每 100 克

% 每日参考值基于 2000 千卡饮食

卡路里 368 kcal

18% DV

总脂肪 6.1g

9% DV

维生素D0.7g

维生素K1.6g

维生素B13.3g

总碳水化合物 64.2g

21% DV

叶酸7.0g

维生素B124.6g

生物素52.6g

蛋白质 14.1g

28% DV

植物蛋白14.1g

维生素和矿物质

维生素

营养素	含量	DV%	半衰期
胆碱	70.2mg	13%
叶酸	184.0mcg	46%
烟酸	1.5mg	10%
泛酸	0.8mg	15%
维生素B2	0.3mg	25%
维生素B1	0.4mg	30%
维生素B6	0.5mg	29%
维生素E	2.4mg	16%

矿物质

营养素	含量	DV%	半衰期
钙	47.0mg	5%
铜	590.0mcg	66%
铁	4.6mg	25%
镁	197.0mg	47%
磷	457.0mg	65%
钾	563.0mg	12%
硒	8.5mcg	15%
钠	5.0mg	0%
锌	3.1mg	28%

包含藜麦的食谱（54）

Baked salmon quinoa lunch bowl with spinach, roasted sweet potato, and pumpkin seeds

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

藜麦芦笋牛油果青酱烤鸡胸

藜麦芦笋牛油果青酱烤鸡胸

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

烤鸡胸配藜麦、芦笋、罗勒青酱和柠檬

烤鸡胸配藜麦、芦笋、罗勒青酱和柠檬

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