Of which 20.2 g sugars and 1.8 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Vitamin C (tomato) · Unsaturated fat (olive oil) · Vitamin C (lemon)
Allergens none
Quinoa bowl with tomato and fresh herbs
Fresh, full of herbs, and even better cold the next day.
Ingredients
- 200 g (7 oz) quinoa cooked in vegetable broth
- 1 ripe tomato (150 g / 5½ oz) — diced
- ½ red onion (50 g / 1¾ oz) — chopped
- 1 cucumber (100 g / 3½ oz) — diced
- 1 handful of fresh herbs (cilantro, parsley, mint or basil) (10 g) — chopped
- 2 tbsp extra-virgin olive oil (20 g / ¾ oz)
- 1 lemon, juice only (30 g / 1 oz)
- salt and black pepper, to taste
- vegetable broth, as needed — for cooking the quinoa
Method
- Cook the quinoa in vegetable broth, using one part quinoa to two parts broth, for 15 minutes (about 80 g uncooked gives the 200 g cooked).
- Turn off the heat and let it rest, covered, for 5 minutes, then fluff the grains with a fork.
The full method (6 steps), Rico's tip, the variations and storage are in the ebook “Vegan”. The English edition is coming soon.
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