Does it ever happen to you when you have vegetables on the counter and in the fridge that you need to consume as soon as possible and you don’t know what exactly to cook? Believe me, even at Lačna Bučka we sometimes find ourselves in such a predicament, so we are all the happier when a simple and very nutritious meal is finally made!
This time we mixed different vegetables that we had to and wanted to consume with quinoa, and we also had a great salad.
📃 Easy ⏱ fairly fast (30 min) 💪 Very nutritious
We have already cooked with quinoa at Lačna Bučka, and if you want to know more about it, you can read the introductory part of our lunch, which included quinoa (click).
Recipe, preparation, and price of a meal
|
Quantity (g or ml) |
Price for 4 people (EUR) |
|
|
Main dish |
||
|
Onion |
100 |
0,11 |
|
Peppers |
150 |
0,27 |
|
Carrots |
100 |
0,10 |
|
Zucchini |
150 |
0,28 |
|
Garlic |
80 |
0,57 |
|
Sweet potato |
200 |
0,56 |
|
Olive oil |
25 |
0,18 |
|
Quinoa |
200 |
1,72 |
|
Peanut butter |
15 |
0,14 |
|
Salt |
4 |
0,00 |
|
Red pepper powder |
15 |
0,23 |
|
Salat |
||
|
Lettuce |
200 |
0,24 |
|
Redish |
100 |
0,69 |
|
Tomato |
150 |
0,36 |
|
Sunflower seeds |
50 |
0,25 |
|
Pumpkin seed oil |
15 |
0,18 |
|
Salt |
3 |
0,00 |
|
Together |
5,87 |
First, we fried the onions with the peppers and carrots in olive oil to soften the vegetables. Then we added sliced larger zucchini and sweet potatoes and chopped fresh garlic, a little water, and let it cook for a short time. While cooking, we then added quinoa and watered it with water. It is better to add a little water so that you do not end up with quinoa soup 🙂
While cooking, we also seasoned our vegetable quinoa with salt, red pepper powder, a little curry, and a tablespoon of peanut butter, which added a creamy flavor to the dish.
In addition to the main course, we also prepared a mixed green salad, which was enriched with fresh tomatoes, radishes, and sunflower seeds and seasoned with salt and pumpkin oil.
Quinoa is a very rich source of iron, as 100g of raw quinoa contains 4.6 mg of iron, which represents 35% of its daily needs.
The price of our lunch for 4 people was € 5.9, which is just under € 1.5 per person. The most expensive ingredient this time was quinoa, as we can deduct a good € 4 for a 500 g package. An alternative is a millet or buckwheat porridge, or something else – what you have in the kitchen.
Nutritional value
|
With lunch consumed quantity |
% From daily needs |
||
|
Energy |
505,5 |
kcal |
25 |
|
Proteins |
15,5 |
g |
28 |
|
Total fats |
22,2 |
g |
50 |
|
Carbohydrates |
66,6 |
g |
|
|
Starch |
36,2 |
g |
|
|
Sugar |
8,2 |
g |
|
|
Fibers |
11,8 |
g |
47 |
|
Calcium (Ca) |
146,8 |
mg |
15 |
|
Iron (Fe) |
5,4 |
mg |
54 |
|
Magnesium (Mg) |
175,4 |
mg |
44 |
|
Phosphorus (P) |
520,1 |
mg |
74 |
|
Potassium (K) |
1283,9 |
mg |
64 |
|
Sodium (Na) |
762,6 |
mg |
139 |
|
Zinc (Zn) |
3,4 |
mg |
34 |
|
Copper (Cu) |
0,8 |
mg |
92 |
|
Manganese (Mn) |
2,2 |
mg |
97 |
|
Selenium (Se) |
18,7 |
µg |
37 |
|
Vitamin A |
864,4 |
µg |
86 |
|
Vitamin E |
9,6 |
mg |
64 |
|
Vitamin D |
0,0 |
µg |
0 |
|
Vitamin C |
99,9 |
mg |
100 |
|
Thiamin (B1) |
0,4 |
mg |
31 |
|
Riboflavin (B2) |
0,4 |
mg |
28 |
|
Niacin (B3) |
4,2 |
mg |
29 |
|
Pantothenic acid (B5) |
2,3 |
mg |
38 |
|
Vitamin B6 |
1,1 |
mg |
72 |
|
Folic acid (B9) |
192,0 |
µg |
48 |
|
Vitamin B12 |
0,0 |
µg |
0 |
|
Vitamin K |
79,8 |
µg |
114 |
As usually at Hungry Pumpkin, with such a lunch we brought 25% of daily calorie needs into the body. With our meal, this time we consumed 28% of our daily protein needs, 47% fiber, and 50% fat.
Lunch was also very rich in minerals and vitamins, as we consumed almost all of them more than 25%! Of the most important minerals, we consumed the most iron (54%) mainly with quinoa, which is a very rich source of iron, as 100 g of raw quinoa contains 4.6 mg of iron, which represents 35% of daily needs for it. In addition to iron, the meal was also rich in magnesium, 44%, potassium (64%) and zinc (37%), and selenium (34%). The latter is especially important for our immune system.
Of the vitamins, we consumed the most vitamin C (100%), which was mostly contributed by peppers, and in smaller quantities also by other ingredients. It is followed by vitamin A (86%), which is found mainly in carrots and sweet potatoes. Lunch was also rich in vitamin E (64%) and B complex. We did not consume any vitamin D and B12 with lunch, which is difficult to find in a vegan diet.
The percentage of daily needs for total carbohydrates and starch is not stated because of the differences between individuals depending on the other nutrients consumed. However, we do not necessarily need free sugar in our diet.
For a more detailed insight into the calculated nutritional values, you can write to us at info@hungry-pumpkin.com. Of course, you can also ask us something or comment. We look forward to your emails!
Have a nice tasty week,
Your Hungry Pumpkin
