⏱ 35 min totalQuinoa with Mushrooms, Spinach, and Sweet Potatoes
Per 1 serving · 248 g · 10 ingredients
of a 2,000 cal day
- Protein11g13% of calories
- Carbs49g58% of calories
- Fat11g29% of calories
At a glance
One serving of Quinoa with Mushrooms, Spinach, and Sweet Potatoes (248 g) has 336 calories, with 11 g of protein, 49 g of carbohydrates and 11 g of fat. Most of its energy comes from carbs (58% of calories). It is high in protein (23% DV), dietary fiber (23% DV) and Vitamin A (84% DV). Keep an eye on sodium, which provides 31% of the daily value.
High in
20%+ of the daily value
- Protein23%
- Dietary fiber23%
- Vitamin A84%
- Vitamin K35%
- Thiamine21%
- Riboflavin (B2)25%
Good source of
10–19% of the daily value
- Vitamin E16%
- Niacin16%
- Calcium13%
- Potassium16%
- Zinc18%
- Selenium14%
Watch
20%+ of the daily value
- Sodium31%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ cup Quinoa
½ tbsp Olive oil
¾ cup, cubes Sweet potato
¼ cup, whole White mushrooms
½ cloves, minced Garlic
¼ cup Spinach
¼ cup Chicken broth- 🥄³⁄₁₆ tsp Salt
¹⁄₁₆ tsp Black pepper
¹⁄₁₆ cup Parmesan cheese
Directions
- 1
Place the quinoa and 2 cups water in a small saucepan and bring to a boil. Reduce heat, cover, and simmer until water is absorbed, about 12 to 15 minutes.
- 2
Meanwhile, heat the olive oil in a large pot over medium heat.
- 3
Add the sweet potatoes and mushrooms, cooking and tossing occasionally until golden and beginning to soften, about 5 to 6 minutes.
- 4
Stir in the garlic and cook for 1 minute.
- 5
Add the spinach, chicken broth, salt, and pepper. Cook, tossing often, until the vegetables are tender, about 10 to 12 minutes.
- 6
Serve the vegetables over the quinoa and sprinkle with Parmesan cheese. Enjoy!
Vitamins & minerals
Amounts for 1 serving (248 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 754 μg | 84% |
| Vitamin C | 6 mg | 6% |
| Vitamin D | 0.1 μg | 1% |
| Vitamin E | 2 mg | 16% |
| Vitamin K | 42 μg | 35% |
| Thiamine | 0.2 mg | 21% |
| Riboflavin (B2) | 0.3 mg | 25% |
| Niacin | 3 mg | 16% |
| Vitamin B6 | 0.5 mg | 36% |
| Folate (B9) | 110 μg | 28% |
| Vitamin B12 | 0.1 μg | 4% |
| Pantothenic acid | 1 mg | 30% |
| Choline | 51 mg | 9% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 129 mg | 13% |
| Iron | 3 mg | 40% |
| Potassium | 757 mg | 16% |
| Magnesium | 121 mg | 29% |
| Phosphorus | 315 mg | 45% |
| Zinc | 2 mg | 18% |
| Copper | 0.5 mg | 55% |
| Manganese | 1 mg | 55% |
| Selenium | 8 μg | 14% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.4 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 7 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 8,917 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.1 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.4 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 6 g | — |
| Phenylalanine | 0.5 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 11 μg | — |
| Serine | 0.5 g | — |
| Starch | 35 g | — |
| Sucrose | 3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.3 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 336 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 64minWalking (3.5 mph)
- 40minCycling (moderate)
- 28minRunning (6 mph)
- 47minSwimming laps
Common questions
How many calories are in Quinoa with Mushrooms, Spinach, and Sweet Potatoes?
One serving of Quinoa with Mushrooms, Spinach, and Sweet Potatoes (1 serving) has 336 calories, which works out to 135 calories per 100 g. That is about 17% of a 2,000-calorie day.
Are Quinoa with Mushrooms, Spinach, and Sweet Potatoes high in protein?
It provides a solid 11 g of protein per serving (23% of the 50 g daily value), but protein supplies only 13% 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 Quinoa with Mushrooms, Spinach, and Sweet Potatoes keto-friendly?
It is hard to fit into a strict keto diet. One serving has 43 g of net carbs and 58% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Quinoa with Mushrooms, Spinach, and Sweet Potatoes?
724 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Quinoa with Mushrooms, Spinach, and Sweet Potatoes?
4.9 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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