⏱ 30 min total

Lemon Thyme Quinoa with Sautéed Fennel

Name: Lemon Thyme Quinoa with Sautéed Fennel
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 1 serving
Ingredients: ¼ cup Quinoa; ½ cup Vegetable broth; ¼ tsp Olive oil; ¼ bulb Fennel bulb; ¼ tsp Lemon zest; ⅛ tsp, leaves Thyme

Per 1 serving · 223 g · 6 ingredients

Calories

194

10%
of a 2,000 cal day

Protein
7.8g
16% of calories
Carbs
33g
66% of calories
Fat
3.9g
18% of calories

Portion

✓ Low saturated fat
✓ Cholesterol free

At a glance

One serving of Lemon Thyme Quinoa with Sautéed Fennel (223 g) has 194 calories, with 7.8 g of protein, 33 g of carbohydrates and 3.9 g of fat. Most of its energy comes from carbs (66% of calories). It is high in Vitamin K (33% DV), folate (b9) (24% DV) and iron (31% DV). Keep an eye on sodium, which provides 22% of the daily value.

Per 100 g

87cal

low energy density

Protein per 100 cal

Net carbs

28g

carbs minus fiber

Fiber

4.8g

2.3 g sugar

High in

20%+ of the daily value

Vitamin K33%
Folate (B9)24%
Iron31%
Magnesium22%
Phosphorus32%
Copper32%

Good source of

10–19% of the daily value

Dietary fiber17%
Vitamin E10%
Thiamine13%
Riboflavin (B2)12%
Vitamin B617%
Potassium11%

Watch

20%+ of the daily value

Sodium22%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 20 min

1
Rinse the quinoa under cold water in a fine-mesh strainer until the water runs mostly clear, then drain well.
2
Bring the vegetable broth to a boil in a medium saucepan. Stir in the rinsed quinoa, reduce the heat to low, cover, and simmer until tender and the liquid is absorbed, about 15 minutes. Remove from the heat and keep covered for 5 minutes to steam.
3
While the quinoa cooks, thinly slice the fennel bulb. Heat oil in a nonstick skillet over medium heat and cook the fennel, stirring occasionally, until tender and lightly caramelized, about 5 minutes.
4
Fluff the quinoa with a fork, then fold in the sautéed fennel. Add the lemon zest and dried thyme and stir to combine. Taste and adjust seasoning if desired.

Vitamins & minerals

Amounts for 1 serving (223 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	29 μg	3%
Vitamin C	7 mg	8%
Vitamin D	0 μg	0%
Vitamin E	2 mg	10%
Vitamin K	40 μg	33%
Thiamine	0.2 mg	13%
Riboflavin (B2)	0.2 mg	12%
Niacin	1 mg	6%
Vitamin B6	0.2 mg	17%
Folate (B9)	94 μg	24%
Vitamin B12	0 μg	0%
Pantothenic acid	0.5 mg	9%
Choline	38 mg	7%

Minerals

Nutrient	Amount	% Daily Value
Calcium	51 mg	5%
Iron	3 mg	31%
Potassium	511 mg	11%
Magnesium	94 mg	22%
Phosphorus	224 mg	32%
Zinc	1 mg	13%
Copper	0.3 mg	32%
Manganese	1 mg	43%
Selenium	4 μg	7%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0 μg	—
Arginine	0.5 g	—
Aspartic acid	0.5 g	—
Beta carotene	344 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0 μg	—
Fructose	0 g	—
Galactose	0 g	—
Glucose	0 g	—
Glutamic acid	1 g	—
Glycine	0.3 g	—
Histidine	0.2 g	—
Hydroxyproline	0 g	—
Isoleucine	0.2 g	—
Lactose	0 g	—
Leucine	0.4 g	—
Lycopene	0 μg	—
Lysine	0.3 g	—
Maltose	0 g	—
Methionine	0.1 g	—
Monounsaturated fats	2 g	—
Phenylalanine	0.2 g	—
Polyunsaturated fats	2 g	—
Proline	0.3 g	—
Retinol	0 μg	—
Serine	0.2 g	—
Starch	22 g	—
Sucrose	0 g	—
Theobromine	0 mg	—
Threonine	0.2 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.1 g	—
Tyrosine	0.1 g	—
Valine	0.2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 194 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

37min
Walking (3.5 mph)
23min
Cycling (moderate)
16min
Running (6 mph)
27min
Swimming laps

Common questions

How many calories are in Lemon Thyme Quinoa with Sautéed Fennel?

One serving of Lemon Thyme Quinoa with Sautéed Fennel (1 serving) has 194 calories, which works out to 87 calories per 100 g. That is about 9.7% of a 2,000-calorie day.

Is Lemon Thyme Quinoa with Sautéed Fennel high in protein?

Not especially. It has 7.8 g of protein per serving, and protein supplies 16% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Lemon Thyme Quinoa with Sautéed Fennel keto-friendly?

It is hard to fit into a strict keto diet. One serving has 28 g of net carbs and 66% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Lemon Thyme Quinoa with Sautéed Fennel?

513 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Lemon Thyme Quinoa with Sautéed Fennel?

2.3 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (223 g)

Calories194

% Daily Value*

Total fat 3.9g	5%
Saturated fat 0.5g	2%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 513mg	22%
Total carbohydrate 33g	12%
Dietary fiber 4.8g	17%
Total sugars 2.3g
Protein 7.8g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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