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Nutrition Facts

  Servings Per Recipe: 2
  Serving Size: 1 serving

Amount Per Serving
  Calories 232.8
  Total Fat 8.5 g
      Saturated Fat 2.5 g
      Polyunsaturated Fat 0.1 g
      Monounsaturated Fat 0.7 g
  Cholesterol 12.6 mg
  Sodium 175.6 mg
  Potassium 104.5 mg
  Total Carbohydrate 32.1 g
      Dietary Fiber 3.4 g
      Sugars 1.1 g
  Protein 7.6 g
  Vitamin A 29.4 %
  Vitamin B-12 4.0 %
  Vitamin B-6 6.3 %
  Vitamin C 8.6 %
  Vitamin D 0.0 %
  Vitamin E 1.4 %
  Calcium 9.0 %
  Copper 1.7 %
  Folate 8.4 %
  Iron 3.1 %
  Magnesium 3.8 %
  Manganese 9.4 %
  Niacin 1.4 %
  Pantothenic Acid     1.6 %
  Phosphorus     6.0 %
  Riboflavin 8.9 %
  Selenium 3.9 %
  Thiamin 2.6 %
  Zinc 3.5 %


*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.


Calories in Quinoa with Spinach and Feta Cheese

View the full Quinoa with Spinach and Feta Cheese Recipe & Instructions
Submitted by: SLIMKATIE

Calories per Ingredient

Here are the foods from our food nutrition database that were used for the nutrition calculations of this recipe.

Calories per serving of Quinoa with Spinach and Feta Cheese

166 calories of Quinoa, Ancient Harvest traditional (1 serv = 0.25 c), (0.25 cup)

37 calories of Feta Cheese, (0.50 oz)

21 calories of Olive Oil, Extra Virgin, (0.17 tbs)

4 calories of Garlic, (1 cloves)

3 calories of Spinach, fresh, (0.50 cup)


Nutrition & Calorie Comments  

I think it needed salt and pepper and maybe some good olives. Submitted by:
IRISHWEATHER

(3/6/14)
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Really good basic recipe. I made it just as it is written, only minced my garlic instead of sliced. It was tasty, but next time I will add some more veggies as other members have suggested. Great high protein, vegetarian meal. Low sodium chicken broth instead of water would be good for non-veggies. Submitted by:
BSARRIAGA

(2/20/14)
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Quinoa has a lower CHO profile than rice. It is a seed and rice is a cereal seed with 33% more CHO. Quinoa has twice as much potassium and iron per 1/2 cup than brown rice and more resistant starch so it helps to keep the blood glucose in better control and lower in calories than brown rice. Submitted by:
OHNECLUE

(2/9/14)
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loved it. so basic but you can build it up based on taste. I added onion and used fat free chicken broth to cook it. I also had peppers that had to be cooked, so I chopped and added them in. I used basil and paprika for flavoring. So many options! Submitted by:
DQUEENS

(10/4/12)
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I used reduced fat feta, added oregano, dry mustard, cilantro, onion, salt, pepper, and fresh basil. I served it rolled in thin slices of deli turkey for dinner, and we loved it! It is also OK by itself when additional seasonings are added. Will definitely make again. Submitted by:
DONTGOAWAYMAD

(8/21/12)
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I loved it. I added 5-6 cherry tomatoes cut in 4 and some red onions with the feta cheese at the end! It was colorful and really tasty. I also added a handful of small shrimps to increase the amount of protein! Really good recipe! Submitted by:
POISSON_MA

(6/26/12)
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Somewhat plain unless you add a ton more feta, but then the calories would be a lot higher. Maybe I'll try some other veggies next time in addition to the spinach. Submitted by:
JAMIE_CHRISTINE

(3/15/12)
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It was a little too much garlic for me and in my opinion it needed a little salt. But I liked it. I will make it again Submitted by:
AUTUMNBRZ

(2/20/12)
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SO good! Added chopped onions to give it some more heft, and used reduced fat feta so I could add more. Yummy, will make again! Submitted by:
LSVENSSON

(1/8/12)
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Even my picky daughter liked this. I used reduced fat feta, but otherwise I didn't change a thing. Next time I will use a little more spinach. Submitted by:
KERRYFINE

(1/6/12)
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I love love love this!!! I made it several times and have started adding extras (artichokes, red bell pepper, zucchini...) and I always use fat free feta. So yummy Submitted by:
MEWIEGELE

(1/3/12)
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I like the different texture of Quinoa and the chance to get out of my eating routine. I found this a little bland. I didn't put an salt in the Quinoa, so I will try this next time along with a spiced feta. Submitted by:
RED2PIPER

(12/29/11)
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quite good. I added chicken to make this a full and more protein heavy meal for after my strength training. Submitted by:
RHIANNONTHEWOLF

(12/12/11)
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Very good! Added a bit of sea salt and some pepper and it was delicious! Thanks for sharing. Submitted by:
STEPHANIEANNE7

(9/17/11)
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This is yummy! I love plain quinoa cooked in broth, so this was a nice change. It's filling enough to be an entire low-calorie meal if you eat enough of it. This recipe needs a little salt or broth for my taste, but otherwise it was great! Submitted by:
RIZADAMAMA

(7/24/11)
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This was good. I would double the spinach and add a little salt next time. Submitted by:
RHENRIE

(6/28/11)
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This was a great side dish. I added chopped sun dried tomatoes (not in oil). Also, a little sea salt. Submitted by:
1NANA4EVER

(5/20/11)
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SUCH a great light meal , filling , full of protein ... HEALTHY STUFF... Submitted by:
JEANS1973

(4/24/11)
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SO SO SO Good! I added extra garlic, because we always do, and I also made the quinoa with ff/low sodium chicken broth. LOVE this! Thanks! Submitted by:
LYNYANEZ

(4/23/11)
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