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Veggie Quinoa Skillet with Honey Lemon Vinaigrette⏱ 45 min total
Recipes

Veggie Quinoa Skillet with Honey Lemon Vinaigrette

Per 1 serving · 314 g · 16 ingredients

Calories
335
17%
of a 2,000 cal day
  • Protein
    13g
    15% of calories
  • Carbs
    50g
    57% of calories
  • Fat
    11g
    28% of calories
Portion

At a glance

One serving of Veggie Quinoa Skillet with Honey Lemon Vinaigrette (314 g) has 335 calories, with 13 g of protein, 50 g of carbohydrates and 11 g of fat. Most of its energy comes from carbs (57% of calories). It is high in protein (26% DV), Vitamin C (21% DV) and Vitamin K (23% DV). Keep an eye on sodium, which provides 31% of the daily value.

Per 100 g
107cal
low energy density
Protein per 100 cal
3.9g
Net carbs
45g
carbs minus fiber
Fiber
5.1g
13 g sugar

High in

20%+ of the daily value

  • Protein26%
  • Vitamin C21%
  • Vitamin K23%
  • Thiamine24%
  • Riboflavin (B2)27%
  • Vitamin B639%

Good source of

10–19% of the daily value

  • Dietary fiber18%
  • Vitamin E12%
  • Niacin18%
  • Vitamin B1216%
  • Pantothenic acid19%
  • Choline10%

Watch

20%+ of the daily value

  • Sodium31%

Ingredients

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

Directions

Prep 10 minCook 35 min
  1. 1

    Bring the chicken broth to a boil in a saucepan. Add the quinoa, cover, reduce heat to medium-low, and cook until the broth is absorbed and quinoa is tender, about 25 minutes. Fluff with a fork and let cool slightly.

  2. 2

    For the Honey Lemon Vinaigrette, combine lemon zest, lemon juice, honey, one-third of the garlic, salt, and pepper in a jar or bowl. Shake or whisk to combine and set aside.

  3. 3

    Heat the olive oil in a large skillet over medium-high heat. Add the remaining garlic and sauté until golden brown, about 30 seconds.

  4. 4

    Add the zucchini, corn, and scallions. Season with salt and pepper, and sauté until barely tender, about 4 minutes.

  5. 5

    Add the cooked quinoa and half of the Honey Lemon Vinaigrette. Stir and cook for 1 more minute.

  6. 6

    Add the remaining vinaigrette, tomatoes, feta cheese, and basil to the skillet. Stir well, taste, and adjust seasoning with more salt and pepper if necessary.

  7. 7

    Let cool for 10 minutes before serving.

Vitamins & minerals

Amounts for 1 serving (314 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A52 μg
6%
Vitamin C19 mg
21%
Vitamin D0.1 μg
0%
Vitamin E2 mg
12%
Vitamin K27 μg
23%
Thiamine0.3 mg
24%
Riboflavin (B2)0.3 mg
27%
Niacin3 mg
18%
Vitamin B61 mg
39%
Folate (B9)129 μg
32%
Vitamin B120.4 μg
16%
Pantothenic acid1 mg
19%
Choline55 mg
10%

Minerals

NutrientAmount% Daily Value
Calcium145 mg
14%
Iron3 mg
38%
Potassium690 mg
15%
Magnesium121 mg
29%
Phosphorus353 mg
50%
Zinc2 mg
22%
Copper0.3 mg
38%
Manganese1 mg
52%
Selenium7 μg
13%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene40 μg—
Arginine1 g—
Aspartic acid1 g—
Beta carotene290 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride1 μg—
Fructose5 g—
Galactose0.3 g—
Glucose5 g—
Glutamic acid2 g—
Glycine0.4 g—
Histidine0.3 g—
Hydroxyproline0 g—
Isoleucine0.4 g—
Lactose0 g—
Leucine1 g—
Lycopene791 μg—
Lysine1 g—
Maltose0.1 g—
Methionine0.2 g—
Monounsaturated fats4 g—
Phenylalanine0.5 g—
Polyunsaturated fats2 g—
Proline1 g—
Retinol23 μg—
Serine1 g—
Starch25 g—
Sucrose1 g—
Theobromine0 mg—
Threonine0.4 g—
Total omega 30.1 g—
Total omega 60.3 g—
Tryptophan0.1 g—
Tyrosine0.3 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30.1 μg—

Burning 335 calories

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

  • 64min
    Walking (3.5 mph)
  • 40min
    Cycling (moderate)
  • 28min
    Running (6 mph)
  • 47min
    Swimming laps

Common questions

How many calories are in Veggie Quinoa Skillet with Honey Lemon Vinaigrette?

One serving of Veggie Quinoa Skillet with Honey Lemon Vinaigrette (1 serving) has 335 calories, which works out to 107 calories per 100 g. That is about 17% of a 2,000-calorie day.

Is Veggie Quinoa Skillet with Honey Lemon Vinaigrette high in protein?

It provides a solid 13 g of protein per serving (26% of the 50 g daily value), but protein supplies only 15% 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 Veggie Quinoa Skillet with Honey Lemon Vinaigrette keto-friendly?

It is hard to fit into a strict keto diet. One serving has 45 g of net carbs and 57% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Veggie Quinoa Skillet with Honey Lemon Vinaigrette?

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

How much sugar is in Veggie Quinoa Skillet with Honey Lemon Vinaigrette?

13 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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