⏱ 35 min totalCheesy Broccoli Quinoa
Per 1 serving · 221 g · 6 ingredients
of a 2,000 cal day
- Protein15g20% of calories
- Carbs32g42% of calories
- Fat12g37% of calories
At a glance
One serving of Cheesy Broccoli Quinoa (221 g) has 294 calories, with 15 g of protein, 32 g of carbohydrates and 12 g of fat. Most of its energy comes from carbs (42% of calories). It is high in protein (30% DV), Vitamin C (45% DV) and Vitamin K (39% DV). Keep an eye on sodium and saturated fat, which provide 29% and 29% of the daily value.
High in
20%+ of the daily value
- Protein30%
- Vitamin C45%
- Vitamin K39%
- Riboflavin (B2)24%
- Vitamin B624%
- Folate (B9)29%
Good source of
10–19% of the daily value
- Dietary fiber15%
- Vitamin A10%
- Vitamin E11%
- Thiamine15%
- Vitamin B1210%
- Pantothenic acid15%
Watch
20%+ of the daily value
- Sodium29%
- Saturated fat29%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ cup chopped Broccoli
⁷⁄₁₆ cup Vegetable broth
¼ cup Quinoa
¼ cup, shredded Cheddar cheese- 🥄¼ dash Salt
¼ dash Black pepper
Directions
- 1
Combine broccoli, broth, and quinoa in a saucepan; bring to a boil. Reduce heat to medium-low, place a cover on the saucepan, and cook at a simmer until the broth has been absorbed and the quinoa is tender, 15 to 20 minutes.
- 2
Stir cheddar cheese into the quinoa, replace the lid, and set aside until the cheese melts, 2 to 3 minutes; season with salt and pepper.
Vitamins & minerals
Amounts for 1 serving (221 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 89 μg | 10% |
| Vitamin C | 41 mg | 45% |
| Vitamin D | 0.2 μg | 1% |
| Vitamin E | 2 mg | 11% |
| Vitamin K | 47 μg | 39% |
| Thiamine | 0.2 mg | 15% |
| Riboflavin (B2) | 0.3 mg | 24% |
| Niacin | 1 mg | 6% |
| Vitamin B6 | 0.3 mg | 24% |
| Folate (B9) | 114 μg | 29% |
| Vitamin B12 | 0.2 μg | 10% |
| Pantothenic acid | 1 mg | 15% |
| Choline | 43 mg | 8% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 232 mg | 23% |
| Iron | 2 mg | 29% |
| Potassium | 429 mg | 9% |
| Magnesium | 101 mg | 24% |
| Phosphorus | 358 mg | 51% |
| Zinc | 2 mg | 23% |
| Copper | 0.3 mg | 32% |
| Manganese | 1 mg | 41% |
| Selenium | 13 μg | 23% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 11 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 192 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 10 μg | — |
| Fructose | 0.3 g | — |
| Galactose | 0 g | — |
| Glucose | 0.2 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.5 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0.1 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 3 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 72 μg | — |
| Serine | 1 g | — |
| Starch | 22 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 0.2 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.2 μg | — |
Burning 294 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 56minWalking (3.5 mph)
- 35minCycling (moderate)
- 24minRunning (6 mph)
- 41minSwimming laps
Common questions
How many calories are in Cheesy Broccoli Quinoa?
One serving of Cheesy Broccoli Quinoa (1 serving) has 294 calories, which works out to 133 calories per 100 g. That is about 15% of a 2,000-calorie day.
Is Cheesy Broccoli Quinoa high in protein?
It provides a solid 15 g of protein per serving (30% of the 50 g daily value), but protein supplies only 20% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Cheesy Broccoli Quinoa keto-friendly?
It is hard to fit into a strict keto diet. One serving has 27 g of net carbs and 42% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Cheesy Broccoli Quinoa?
658 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Cheesy Broccoli Quinoa?
0.9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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