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⏱ 75 min total
Recipes

Root Veggie-Baked Quinoa with Kale & Goat Cheese

Per 1 serving · 277 g · 14 ingredients

Calories
278
14%
of a 2,000 cal day
  • Protein
    14g
    20% of calories
  • Carbs
    34g
    48% of calories
  • Fat
    10g
    32% of calories
Portion

At a glance

One serving of Root Veggie-Baked Quinoa with Kale & Goat Cheese (277 g) has 278 calories, with 14 g of protein, 34 g of carbohydrates and 10 g of fat. Most of its energy comes from carbs (48% of calories). It is high in protein (29% DV), dietary fiber (22% DV) and Vitamin A (59% DV). Keep an eye on sodium and saturated fat, which provide 23% and 22% of the daily value.

Per 100 g
100cal
low energy density
Protein per 100 cal
5.2g
Net carbs
28g
carbs minus fiber
Fiber
6.3g
4.2 g sugar

High in

20%+ of the daily value

  • Protein29%
  • Dietary fiber22%
  • Vitamin A59%
  • Vitamin C64%
  • Vitamin K260%
  • Riboflavin (B2)26%

Good source of

10–19% of the daily value

  • Vitamin E16%
  • Thiamine18%
  • Pantothenic acid13%
  • Potassium14%
  • Zinc19%
  • Selenium12%

Watch

20%+ of the daily value

  • Sodium23%
  • Saturated fat22%

Ingredients

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

Directions

Prep 20 minCook 55 min
  1. 1

    Preheat oven to 425°F. Line a large rimmed baking sheet with foil and mist with cooking spray.

  2. 2

    In a large bowl, combine carrots, parsnips, olive oil, thyme, ¼ tsp pepper, and salt. Stir to coat vegetables evenly and spread on the baking sheet. Bake for 15 minutes, toss with a spatula, and continue baking until golden brown and tender, about 10 more minutes. Remove from oven and reduce oven temperature to 350°F.

  3. 3

    In a large saucepan, bring broth and water to a boil. Stir in quinoa, cover, and return to boil. Add kale on top of quinoa without stirring. Cover and reduce heat to medium-low. Simmer until quinoa and kale are tender and most of the liquid has absorbed, 15 to 18 minutes. Stir once or twice after the first 10 minutes to ensure even cooking.

  4. 4

    In the same large bowl from step one, combine the quinoa mixture, roasted vegetables, lemon zest, mozzarella, and remaining ¼ tsp black pepper; stir gently.

  5. 5

    Mist a 9x13-inch baking dish with cooking spray and add the quinoa mixture. Crumble goat cheese evenly over the top. Bake until goat cheese is heated through, 12 to 14 minutes. Let rest for 5 minutes. Sprinkle with basil before serving.

Vitamins & minerals

Amounts for 1 serving (277 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A530 μg
59%
Vitamin C58 mg
64%
Vitamin D0.1 μg
1%
Vitamin E2 mg
16%
Vitamin K312 μg
260%
Thiamine0.2 mg
18%
Riboflavin (B2)0.3 mg
26%
Niacin1 mg
9%
Vitamin B60.4 mg
30%
Folate (B9)150 μg
37%
Vitamin B120.2 μg
7%
Pantothenic acid1 mg
13%
Choline30 mg
6%

Minerals

NutrientAmount% Daily Value
Calcium261 mg
26%
Iron3 mg
35%
Potassium645 mg
14%
Magnesium103 mg
24%
Phosphorus338 mg
48%
Zinc2 mg
19%
Copper1 mg
108%
Manganese1 mg
53%
Selenium7 μg
12%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.5 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene1,083 μg—
Arginine1 g—
Aspartic acid1 g—
Beta carotene5,049 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride1 μg—
Fructose0.2 g—
Galactose0 g—
Glucose0.2 g—
Glutamic acid2 g—
Glycine0.4 g—
Histidine0.4 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine1 g—
Lycopene0.3 μg—
Lysine1 g—
Maltose0 g—
Methionine0.3 g—
Monounsaturated fats3 g—
Phenylalanine1 g—
Polyunsaturated fats2 g—
Proline1 g—
Retinol62 μg—
Serine1 g—
Starch17 g—
Sucrose1 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.2 g—
Tyrosine0.5 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30.1 μg—

Burning 278 calories

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

  • 53min
    Walking (3.5 mph)
  • 33min
    Cycling (moderate)
  • 23min
    Running (6 mph)
  • 39min
    Swimming laps

Common questions

How many calories are in Root Veggie-Baked Quinoa with Kale & Goat Cheese?

One serving of Root Veggie-Baked Quinoa with Kale & Goat Cheese (1 serving) has 278 calories, which works out to 100 calories per 100 g. That is about 14% of a 2,000-calorie day.

Is Root Veggie-Baked Quinoa with Kale & Goat Cheese high in protein?

It provides a solid 14 g of protein per serving (29% of the 50 g daily value), but protein supplies only 20% 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.

Is Root Veggie-Baked Quinoa with Kale & Goat Cheese keto-friendly?

It is hard to fit into a strict keto diet. One serving has 28 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 Root Veggie-Baked Quinoa with Kale & Goat Cheese?

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

How much sugar is in Root Veggie-Baked Quinoa with Kale & Goat Cheese?

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

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