⏱ 35 min total

Mung Bean & Quinoa Bowls with Spicy Ginger Turmeric Broth

Name: Mung Bean & Quinoa Bowls with Spicy Ginger Turmeric Broth
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Yield: 1 serving
Ingredients: ¼ tbsp Olive oil; ½ tbsp Ginger root; ½ clove Garlic; ½ tsp Turmeric; ¼ tsp Coriander seed; 1 ½ cup Water; ¼ tsp Salt; ¹⁄₁₆ tsp Black pepper; ¼ cup Quinoa; ¼ cup Mung bean sprouts; ¼ cup, pieces or slices White mushrooms; ¼ cup chopped Broccoli; ¼ cup chopped Carrots; ¼ cup, whole Snow peas; ¼ medium Red bell pepper

Per 1 serving · 552 g · 15 ingredients

Calories

244

12%
of a 2,000 cal day

Protein
9.3g
15% of calories
Carbs
39g
62% of calories
Fat
6.5g
23% of calories

Portion

✓ Low saturated fat
✓ Cholesterol free

At a glance

One serving of Mung Bean & Quinoa Bowls with Spicy Ginger Turmeric Broth (552 g) has 244 calories, with 9.3 g of protein, 39 g of carbohydrates and 6.5 g of fat. Most of its energy comes from carbs (62% of calories). It is high in dietary fiber (24% DV), Vitamin A (37% DV) and Vitamin C (82% DV). Keep an eye on sodium, which provides 27% of the daily value.

Per 100 g

44cal

very low energy density

Protein per 100 cal

3.8g

Net carbs

32g

carbs minus fiber

Fiber

6.7g

5.2 g sugar

High in

20%+ of the daily value

Dietary fiber24%
Vitamin A37%
Vitamin C82%
Vitamin K36%
Vitamin B634%
Folate (B9)35%

Good source of

10–19% of the daily value

Vitamin E17%
Thiamine14%
Riboflavin (B2)17%
Niacin15%
Potassium14%
Zinc17%

Watch

20%+ of the daily value

Sodium27%

Ingredients

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

Directions

Prep 10 minCook 25 min

1
Chop and dice the vegetables, crush the garlic, and grate the ginger.
2
Heat olive oil in a medium pot over medium-low heat. Add ginger and garlic, cooking and stirring constantly for 2 minutes until fragrant.
3
Add a few tablespoons of water, then stir in turmeric and coriander. Whisk together as spices heat up. Add the remaining water, salt, pepper, quinoa, and mung beans.
4
Bring to a boil, reduce to a simmer, cover, and cook for 20 minutes. Uncover and simmer for an additional 5 minutes until thick but still brothy.
5
While the broth cooks, blanch the vegetables in boiling water for 1-2 minutes until crisp-tender.
6
Divide the cooked mung beans and quinoa into bowls, add the blanched vegetables, and serve.

Vitamins & minerals

Amounts for 1 serving (552 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	330 μg	37%
Vitamin C	74 mg	82%
Vitamin D	0.1 μg	0%
Vitamin E	3 mg	17%
Vitamin K	44 μg	36%
Thiamine	0.2 mg	14%
Riboflavin (B2)	0.2 mg	17%
Niacin	2 mg	15%
Vitamin B6	0.4 mg	34%
Folate (B9)	138 μg	35%
Vitamin B12	0 μg	0%
Pantothenic acid	1 mg	23%
Choline	50 mg	9%

Minerals

Nutrient	Amount	% Daily Value
Calcium	63 mg	6%
Iron	4 mg	46%
Potassium	651 mg	14%
Magnesium	112 mg	27%
Phosphorus	274 mg	39%
Zinc	2 mg	17%
Copper	0.4 mg	43%
Manganese	1 mg	60%
Selenium	7 μg	12%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.4 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	1,133 μg	—
Arginine	1 g	—
Aspartic acid	1 g	—
Beta carotene	3,321 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	1 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	1 g	—
Glycine	0.3 g	—
Histidine	0.2 g	—
Hydroxyproline	0 g	—
Isoleucine	0.3 g	—
Lactose	0.1 g	—
Leucine	1 g	—
Lycopene	0.3 μg	—
Lysine	1 g	—
Maltose	0.1 g	—
Methionine	0.1 g	—
Monounsaturated fats	3 g	—
Phenylalanine	0.3 g	—
Polyunsaturated fats	2 g	—
Proline	0.3 g	—
Retinol	0 μg	—
Serine	0.2 g	—
Starch	23 g	—
Sucrose	1 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	0.5 g	—
Vitamin D2	0.1 μg	—
Vitamin D3	0 μg	—

Burning 244 calories

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

46min
Walking (3.5 mph)
29min
Cycling (moderate)
20min
Running (6 mph)
34min
Swimming laps

Common questions

How many calories are in Mung Bean & Quinoa Bowls with Spicy Ginger Turmeric Broth?

One serving of Mung Bean & Quinoa Bowls with Spicy Ginger Turmeric Broth (1 serving) has 244 calories, which works out to 44 calories per 100 g. That is about 12% of a 2,000-calorie day.

Is Mung Bean & Quinoa Bowls with Spicy Ginger Turmeric Broth high in protein?

Not especially. It has 9.3 g of protein per serving, and protein supplies 15% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Mung Bean & Quinoa Bowls with Spicy Ginger Turmeric Broth keto-friendly?

It is hard to fit into a strict keto diet. One serving has 32 g of net carbs and 62% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Mung Bean & Quinoa Bowls with Spicy Ginger Turmeric Broth?

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

How much sugar is in Mung Bean & Quinoa Bowls with Spicy Ginger Turmeric Broth?

5.2 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 (552 g)

Calories244

% Daily Value*

Total fat 6.5g	8%
Saturated fat 0.7g	4%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 619mg	27%
Total carbohydrate 39g	14%
Dietary fiber 6.7g	24%
Total sugars 5.2g
Protein 9.3g

* 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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