Of which 5.4 g sugars and 1.4 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 Iron (spinach) · Vitamin K (spinach) · Complete protein (quinoa)
Allergens none
Quinoa with spinach and caramelized onion
Fluffy quinoa with sautéed spinach and deeply golden onion, no added sugar.
Ingredients
- 1 cup quinoa, uncooked (180 g / 6½ oz)
- 2 cups vegetable broth or water (480 g / 1 lb)
- 200 g (7 oz) fresh spinach
- 1 large onion, thinly sliced (200 g / 7 oz)
- 2 cloves garlic, finely minced (6 g)
- 2 tbsp extra-virgin olive oil (20 g / ¾ oz)
- sea salt and black pepper, to taste
Method
- Rinse the quinoa well. Put it in a saucepan with the vegetable broth and bring to a boil, then lower the heat, cover and cook for 15 minutes, until the liquid is absorbed and the quinoa is fluffy.
- Meanwhile, heat half the olive oil in a large skillet over medium-low heat. Add the onion and let it cook slowly, stirring now and then, for 15–20 minutes, until deeply golden on its own.
The full method (4 steps), Rico's tip, the Thermomix® or similar version, the variations and storage are in the ebook “Thermomix® & Co.”. The English edition is coming soon.
More like this
Golden turmeric and lemon chicken
Juicy chicken in a quick spice and citrus marinade.
Caramelized ginger and honey turkey
Turkey cutlets with a sweet and spicy glaze, ready in under 40 minutes.
Chicken skewers with zucchini and bell pepper
Colorful skewers ready in half an hour, with no pans to clean.