Nutrition Facts
  Servings Per Recipe: 4
  Serving Size: 1 serving
Amount Per Serving
  Calories 294.9
  Total Fat 13.1 g
      Saturated Fat 1.4 g
      Polyunsaturated Fat 1.0 g
      Monounsaturated Fat 7.5 g
  Cholesterol 0.0 mg
  Sodium 43.8 mg
  Potassium 301.9 mg
  Total Carbohydrate 38.4 g
      Dietary Fiber 5.4 g
      Sugars 5.8 g
  Protein 7.4 g
  Vitamin A 150.7 %
  Vitamin B-12 0.0 %
  Vitamin B-6 6.6 %
  Vitamin C 15.8 %
  Vitamin D 0.0 %
  Vitamin E 10.8 %
  Calcium 2.8 %
  Copper 4.5 %
  Folate 13.4 %
  Iron 23.5 %
  Magnesium 3.6 %
  Manganese 9.2 %
  Niacin 5.0 %
  Pantothenic Acid     2.4 %
  Phosphorus     43.4 %
  Riboflavin 89.6 %
  Selenium 1.2 %
  Thiamin 5.8 %
  Zinc 2.3 %


*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 Simple Quinoa and Vegetables

View the full Simple Quinoa and Vegetables Recipe & Instructions
Submitted by: CHEF_MEG

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 Simple Quinoa and Vegetables

172 calories of Ancient Harvest Traditional Whole Grain Quinoa, 1 serving =.25 cup dry, (0.25 cup)

90 calories of Olive Oil, (0.75 tbsp)

25 calories of Carrots, raw, (1 medium)

7 calories of Asparagus, fresh, (2 spear, medium (5-1/4" to 7" long))

1 calories of Zucchini, baby, (0.25 large)

0 calories of Thyme, fresh, (0.25 tsp)

0 calories of Rice Wine Vinegar, (0.25 tbsp)


Nutrition & Calorie Comments  

Needed a flavor boost with leeks. But quinoa is my favorite side dish---just remember that it packs a punch, nutritionally, and the calories show it.
Submitted by:
MADZI88
(4/8/13)
report inappropriate
Protein rich? it is 16% protein, which is under even Spark's guideline. I have no idea why Quinoa is hailed as a high protein food. Brown rice and whole wheat pasta are just as good protein sources, and those are very clearly good, complex carbs. Submitted by:
KYLAR_STERN
(11/20/12)
report inappropriate
The difference between one serving of Quinoa and Basmati Rice is 3 grams of protein more for the Quinoa and 4 more grams of carbs for the Rice. However, according to the SP the RIce have WAY more nutrients. Adding protein will boost the calories but make it a complete vegetarian dish Submitted by:
DACLARK17
(9/5/12)
report inappropriate
I love quinoa. It's high in protein for a grain. Great for rounding out a vegetarian meal. I'm always looking for quinoa recipes. Submitted by:
MIZINA730
(9/5/12)
report inappropriate
Way too many carbs! Submitted by:
TERTOO
(9/5/12)
report inappropriate
YUMMY.....I made this tonight and loved it, I added a whole chopped onion sauteed in a bit of olive oil and seasoned with garlic salt. I also cooked it 10 minutes longer.....I must not have grated the sweet potato finely enough and it wasn't quite as soft as I like it. Terrific recipe! Submitted by:
TERRYT55
(7/5/12)
report inappropriate
how is this recipe protein rich? we need way more protein combined with the carbs to lose weight! It's the protein that fills us up, and even helps even out our moods, so we are up to actually continuing the diet! Submitted by:
MAMACLAUSEN
(5/8/12)
report inappropriate
Quinoa is good with all kinds of additions: black beans, fresh or roasted veggies, different herbs and spices. You can also toast it a little in a smidge of butter, and cook it in a fresh, low-sodium homemade stock. It takes other ingredients well and is nice alongside almost anything. Submitted by:
BITTERQUILL
(1/20/12)
report inappropriate
I really liked this. I bought a pre-rinsed brand and it turned wonderful. I usually use brown rice as my grain type carb, but I'll be using quinoa now as well. Submitted by:
JULIEJAZ
(1/13/12)
report inappropriate
isn't it really high in carbs? should be eaten for lunch and not later in the day? Submitted by:
COOLIO14
(10/12/11)
report inappropriate
thanks for the recipe I love quinoa it is so versatile and delicious adaptable for any meal. I actually was introduced to it at our cafeteria at work. Perfect for hight protein gluten free diets Thank you Submitted by:
HIKENY
(9/5/11)
report inappropriate
Fool Proof way to cook Quinoa: Bring lightly salted water to boil. Thoroughly rinse Q. Add Q to fully boiling water and return to boil. Cook THREE minutes. Cover, Turn Off, Let Sit for One Hour. Fluff. Makes the BEST Tabouli on the planet! Still has a bit of texture/crunch and is not soggy. Submitted by:
MOBILITYCOACH
(9/5/11)
report inappropriate
Quinoa is okay! Have been using it as a sub for rice in some recipes. Unlike rice, it is not good plain and always has to be dressed up somehow. But overall, it is a good way to pack extra nutrition into your meals. Submitted by:
JANEDOE12345
(9/5/11)
report inappropriate
As noted, more calories from fat than you'd get from brown rice, say, but more protein as well. A nice change of pace, especially if you like doing one or two meatless days per week. Submitted by:
JOEMARCHESANI
(6/1/11)
report inappropriate
We love Zatarain's cajun rices, to cut salt I mixed 2 cups Quinoa with the cajun rice. We both loved it. I cook up several cups and keep it in the fridge to add to other recipes and salads. I love the flavor. Submitted by:
CJGASSER
(5/31/11)
report inappropriate
Not only is quinoa high in protein, but the protein it supplies is complete protein, meaning that it includes all nine essential amino acids. Not only is quinoa's amino acid profile well balanced, making it a good choice for vegans concerned about adequate protein intake" quoted from Wholefoods.org Submitted by:
PEAPLUM
(5/13/11)
report inappropriate


Sign up for a FREE SparkPeople account