Quinoa with currants, dill, and zucchini
- 11 ingredients
- Servings per recipe: 6
- Serving size: 205 g
Preparation & details:
www.101cookbooks.com/archives/quinoa-with-currants-dill-and-zucchini-recipe.html
Source: 101 Cookbooks
121 recipes on HappyForks
Amount per 100 g
- Energy (calories): 122 kcal 6%
- Protein: 4.58 g 8%
- Fat: 5.88 g Why gray? Help 12%
- Carbohydrates: 13.59 g 6%
Calorie breakdown
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- Protein: 15% 18 kcal
- Fat: 42% 51 kcal
- Carbohydrates: 43% 52 kcal
Omega 6 : Omega 3
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1:1 20:1 11:1
General
Energy
122 kcal
6%
Water
74.3 g
3%
Carbohydrates
Carbohydrate
13.59 g
6%
Fiber
2 g
8%
Sugars, total
3.22 g
Starch
7.22 g
Lipids
Total lipid (fat)
5.88 g
12%
Total polyunsaturated
1.22 g
Omega 3 (n-3)
0.106 g
7%
Omega 6 (n-6)
1.168 g
10%
Total monounsaturated
2.065 g
Total saturated
2.268 g
as low as possible
Total trans
0.001 g
as low as possible
Cholesterol
11 mg
as low as possible
Protein + aminoacids
Protein
4.58 g
8%
Tryptophan
0.059 g
18%
Threonine
0.16 g
13%
Isoleucine
0.195 g
16%
Leucine
0.334 g
12%
Lysine
0.282 g
12%
Methionine + Cystine
0.155 g
13%
Methionine
0.106 g
Cystine
0.049 g
Phenylalanine + Tyrosine
0.339 g
16%
Phenylalanine
0.196 g
Tyrosine
0.143 g
Valine
0.247 g
16%
Vitamins
Vitamin C
7.6 mg
10%
Folate, total
38 µg
Folate, DFE
38 µg DFE
10%
Vitamin B-1 (Thiamin)
0.117 mg
11%
Vitamin B-2 (Riboflavin)
0.184 mg
17%
Vitamin B-3 (Niacin)
0.623 mg
4%
Vitamin B-5 (Pantothenic acid)
0.3 mg
6%
Vitamin B-6
0.171 mg
13%
Vitamin B-12 (Cobalamin)
0.21 µg
9%
Vitamin A
202 IU
9%
Vitamin E
0.57 mg
4%
Vitamin D
2 IU
0%
Vitamin K
5.4 µg
6%
Isoflavones, total
0 mg
Minerals
Calcium, Ca
83 mg
8%
Magnesium, Mg
45 mg
15%
Phosphorus, P
137 mg
20%
Iron, Fe
1.15 mg
6%
Potassium, K
187 mg
4%
Sodium, Na
258 mg
17%
Zinc, Zn
1.14 mg
14%
Copper, Cu
0.153 mg
17%
Selenium, Se
4 µg
7%
Manganese, Mn
0.377 mg
21%
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Ingredients
| Ingredient description | Matched product |
|---|---|
| 1 tablespoon extra-virgin olive oil | Oil · olive · salad or cooking - 1 tbsp |
| 1 bunch green onions, chopped | Onions · young green · tops only - 28 g |
| 3/4 teaspoons fine-grain sea salt | Salt · table - 0.75 tsp |
| 1 cup / 6.5 oz / 185 g quinoa, well rinsed and drained | Quinoa · uncooked - 1 cup |
| 2 cups water | Water · bottled · generic - 2 cup |
| 1/4 cup / 1 oz / 30g dried currants | Currants · zante · dried - 0.25 cup |
| 1 lemon | Lemons · raw · without peel - 1 fruit (2-3/8" dia) |
| 2 sm-med zucchini, grated on box grater | Squash · summer · zucchini · includes skin · raw - 2 small |
| 4 tablespoons toasted sesame seeds | Seeds · sesame seed kernels · toasted · without salt added (decorticated) - 4 tbsp |
| 4 tablespoons chopped fresh dill | Dill weed · fresh - 0.25 cup sprigs |
| feta cheese, crumbled | Cheese · feta - 1 cup, crumbled |
Possible differences in nutritional values
All the nutritional values are calculated based on the above products from HappyForks. The precise nutritional values of your recipe may differ due to the use of some specific foods, which not always have a perfect fit in HappyForks. The ingredients used in the recipe may have also different nutritional values than those in our database.
About Nutrition Facts
- Symbol "~" means missing value.
- Percentages next to nutrients show the proportion of daily recommended intake level of nutrients for a healthy person, whose data are included in the nearby profile.
- Nutrition recommendations based on Dietary Reference Intake (DRI) developed by the Institute of Medicine, source.
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- RDA (Recommended Dietary Allowances) - the daily daietary intake level of a nutrient that meet the requirements of 97.5% of healthy individuals in particular age group and gender.
- AI (Adequate Intake) - recommended average daily nutrient intake assumed to be adequate based on approximation of observed mean nutrient intake by a group of healthy people, used when an RDA cannot be determined.
- UL (Tolerable upper intake levels) - the highest level of daily consumption that current data have shown to cause no side effects in humans when used indefinitely without medical supervision.