Estimated Nutrition (whole recipe, rough)
Counts 11 of 14 ingredients — the other 3 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 11 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Quinoa | 1 cup cooked (185g) | 222 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Carrot | 1 medium (61g) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Chili | 1 tsp (2.7g) | 8 |
| Celery | 1 stalk (40g) | 6 |
| Oregano | 1 tsp dried (1.8g) | 5 |
| Garlic | 1 clove (3g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Water | not in our table | 0 |
| Capsicum | not in our table | 0 |
| Coriander | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 75g Quinoa
- 240ml. Water
- 2 Tbsp Vegetable Oil
- 1 Large Onion, chopped
- 2 Garlic Cloves, crushed
- 1 Stick Celery, chopped
- 1 Carrot, sliced
- 1 Capsicum
- 2 Courgettes, diced
- 1 x 400g/14oz tin Chopped Tomatoes
- 240ml Vegetable Stock
- 2 teasp ground Cumin
- 1/2 teasp Chili Powder
- 1 teasp ground Coriander
- A pinch of Cayenne Pepper
- 1 teasp Dried Oregano
- Salt
- =
Directions
Bring quinoa to the boil then reduce the heat, cover and simmer for 15 minutes.
Set aside.
Heat the oil in a large saucepan, add the onions and garlic and sauté for 5 minutes, stirring.
Add the celery and carrots, mix well and continue to cook for 5 minutes.
Add the capsicum, courgettes, tomatoes, stock, cumin, chilli powder, coriander, cayenne, and oregano.
Mix well then cover and simmer for 10-15 minutes.
Stir the cooked quinoa into the vegetables and serve immediately.