Of which 9.6 g sugars and 2.3 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 Complete protein (quinoa) · Magnesium (quinoa) · Vitamin C (bell pepper)
Allergens none
Sautéed quinoa with vegetables and garlic
Versatile, colorful, and happy with almost any vegetable you have.
Ingredients
- 200 g (7 oz) quinoa, uncooked — cooked in vegetable broth
- 6 cloves garlic (18 g / ¾ oz) — sliced
- 1 zucchini (150 g / 5½ oz)
- 1 bell pepper (100 g / 3½ oz)
- 1 carrot (100 g / 3½ oz)
- 1 cup broccoli (100 g / 3½ oz)
- 2 tbsp olive oil (20 g / ¾ oz)
- 1 handful of fresh herbs (parsley, cilantro or basil) (10 g)
- salt and pepper, to taste
Method
- Cook the quinoa in vegetable broth, using 1 part quinoa to 2 parts broth, for 15 minutes, until the liquid is absorbed. Set aside.
- Cut the zucchini, bell pepper and carrot into pieces of the same size and break the broccoli into small florets.
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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