⏱ 30 min totalPeanutty Quinoa Bowls
Per 1 serving · 446 g · 13 ingredients
of a 2,000 cal day
- Protein21g17% of calories
- Carbs58g48% of calories
- Fat19g35% of calories
- ✓ Cholesterol free
At a glance
One serving of Peanutty Quinoa Bowls (446 g) has 451 calories, with 21 g of protein, 58 g of carbohydrates and 19 g of fat. Most of its energy comes from carbs (48% of calories). It is high in protein (42% DV), dietary fiber (48% DV) and Vitamin C (357% DV).
High in
20%+ of the daily value
- Protein42%
- Dietary fiber48%
- Vitamin C357%
- Vitamin E41%
- Vitamin K260%
- Thiamine33%
Good source of
10–19% of the daily value
- Vitamin A17%
- Choline19%
- Calcium18%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ cup Quinoa
½ tsp Olive oil
½ small Red bell pepper
½ bunch Broccoli
1 tbsp Peanut butter
½ tbsp Lemon juice- 🥄1 ½ tbsp Water
½ tsp Tamari soy sauce
½ tsp brownulated Brown sugar
½ tsp Ginger root- 🥄½ dash Salt
½ dash Black pepper
1 tbsp Peanuts
Directions
- 1
Cook the quinoa according to package instructions.
- 2
Meanwhile, heat olive oil in a medium skillet over medium-high heat. Add the chopped red pepper and cook for about 3 minutes until softened. Transfer to a large bowl.
- 3
Add the chopped broccoli to the skillet with two-thirds of the water. Cover and steam for about 2 minutes, or until the broccoli is tender. Transfer the broccoli to the bowl with the pepper.
- 4
In a small bowl, whisk together peanut butter, lemon juice, remaining water, soy sauce, brown sugar, and ginger.
- 5
Once the quinoa is done, add it to the bowl with the vegetables and toss everything with the peanut sauce. Season with salt and pepper to taste.
- 6
Divide the quinoa mixture between bowls and top each with chopped peanuts.
Vitamins & minerals
Amounts for 1 serving (446 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 153 μg | 17% |
| Vitamin C | 321 mg | 357% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 6 mg | 41% |
| Vitamin K | 312 μg | 260% |
| Thiamine | 0.4 mg | 33% |
| Riboflavin (B2) | 1 mg | 45% |
| Niacin | 6 mg | 40% |
| Vitamin B6 | 1 mg | 76% |
| Folate (B9) | 312 μg | 78% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 2 mg | 49% |
| Choline | 107 mg | 19% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 181 mg | 18% |
| Iron | 5 mg | 61% |
| Potassium | 1,446 mg | 31% |
| Magnesium | 197 mg | 47% |
| Phosphorus | 496 mg | 71% |
| Zinc | 3 mg | 30% |
| Copper | 1 mg | 60% |
| Manganese | 2 mg | 85% |
| Selenium | 13 μg | 23% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 83 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 1,702 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 3 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 0.5 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 1 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 1 g | — |
| Methionine | 0.4 g | — |
| Monounsaturated fats | 9 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 5 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 23 g | — |
| Sucrose | 4 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 3 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.5 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 451 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 86minWalking (3.5 mph)
- 54minCycling (moderate)
- 38minRunning (6 mph)
- 63minSwimming laps
Common questions
How many calories are in Peanutty Quinoa Bowls?
One serving of Peanutty Quinoa Bowls (1 serving) has 451 calories, which works out to 101 calories per 100 g. That is about 23% of a 2,000-calorie day.
Are Peanutty Quinoa Bowls high in protein?
It provides a solid 21 g of protein per serving (42% of the 50 g daily value), but protein supplies only 17% 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.
Are Peanutty Quinoa Bowls keto-friendly?
It is hard to fit into a strict keto diet. One serving has 44 g of net carbs and 48% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Peanutty Quinoa Bowls?
353 mg per serving.
How much sugar is in Peanutty Quinoa Bowls?
11 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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