⏱ 20 min totalGreen Quinoa Bowl
Per 1 serving · 239 g · 10 ingredients
of a 2,000 cal day
- Protein9.5g14% of calories
- Carbs35g52% of calories
- Fat10g34% of calories
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Green Quinoa Bowl (239 g) has 262 calories, with 9.5 g of protein, 35 g of carbohydrates and 10 g of fat. Most of its energy comes from carbs (52% of calories). It is high in dietary fiber (28% DV), Vitamin C (32% DV) and Vitamin K (112% DV).
High in
20%+ of the daily value
- Dietary fiber28%
- Vitamin C32%
- Vitamin K112%
- Riboflavin (B2)134%
- Vitamin B633%
- Folate (B9)48%
Good source of
10–19% of the daily value
- Vitamin A10%
- Vitamin E15%
- Thiamine16%
- Niacin18%
- Potassium13%
- Zinc16%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ cup Quinoa- 🥄½ cup Water
¼ cup, chopped Kale
⅜ tbsp Lemon juice- 🥄½ tbsp Nutritional yeast
½ tbsp, chopped Basil- 🥄¼ sheet Sushi nori
- 🥄¼ dash Salt
¼ dash Black pepper
¼ fruit Avocado
Directions
- 1
Rinse your quinoa in a sieve. Set the quinoa and water in a stovetop to boil, or add the water and quinoa to a rice cooker to begin cooking.
- 2
When the water boils, reduce to a simmer. Cook at a simmer with a lid on the pot, but slightly ajar, so that some air can escape, for about 20 minutes, or until the liquid has evaporated and the quinoa is getting plump and fluffy. Quinoa cooking times can vary, but 15 minutes is average. You know it’s done with the quinoa is nice and plump, and little “threads” have come loose in the grain.
- 3
While quinoa is cooking, slice avocado, chop seaweed, basil, and kale. When quinoa is cooked, stir in the kale, lemon, nutritional yeast, basil, seaweed, and an extra 2-3 tbsp water (or more if your quinoa is dry). Season to taste with salt and pepper. Serve warm, topped with some avocado slices. Enjoy.
Vitamins & minerals
Amounts for 1 serving (239 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 91 μg | 10% |
| Vitamin C | 29 mg | 32% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 15% |
| Vitamin K | 134 μg | 112% |
| Thiamine | 0.2 mg | 16% |
| Riboflavin (B2) | 2 mg | 134% |
| Niacin | 3 mg | 18% |
| Vitamin B6 | 0.4 mg | 33% |
| Folate (B9) | 192 μg | 48% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 21% |
| Choline | 38 mg | 7% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 56 mg | 6% |
| Iron | 3 mg | 34% |
| Potassium | 593 mg | 13% |
| Magnesium | 107 mg | 26% |
| Phosphorus | 237 mg | 34% |
| Zinc | 2 mg | 16% |
| Copper | 1 mg | 64% |
| Manganese | 1 mg | 47% |
| Selenium | 4 μg | 7% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.3 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 21 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 1,069 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 4 μg | — |
| Fructose | 0.1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.3 g | — |
| Lactose | 0 g | — |
| Leucine | 0.5 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.4 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 6 g | — |
| Phenylalanine | 0.3 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 0.4 g | — |
| Retinol | 0 μg | — |
| Serine | 0.3 g | — |
| Starch | 22 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 0.3 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 262 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 50minWalking (3.5 mph)
- 31minCycling (moderate)
- 22minRunning (6 mph)
- 37minSwimming laps
Common questions
How many calories are in Green Quinoa Bowl?
One serving of Green Quinoa Bowl (1 serving) has 262 calories, which works out to 109 calories per 100 g. That is about 13% of a 2,000-calorie day.
Is Green Quinoa Bowl high in protein?
Not especially. It has 9.5 g of protein per serving, and protein supplies 14% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Green Quinoa Bowl keto-friendly?
It is hard to fit into a strict keto diet. One serving has 27 g of net carbs and 52% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Green Quinoa Bowl?
57 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Green Quinoa Bowl?
1.4 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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