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Quinoa and Vegetable Saute

Author: Staff
A colorful dish healthy dish!
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Prep Time 15 minutes
Cook Time 42 minutes
Total Time 57 minutes
Course Bowls, Main Course, Side Dishes
Cuisine American
Servings 4
Calories 427.5 kcal

Ingredients
  

  • 1 tsp Grapeseed Oil
  • 1 medium Zucchini chopped
  • 2 cups Frozen Corn Kernels thawed
  • 1 medium Red Bell Pepper diced
  • 2 Roma Tomatoes diced
  • 1 1/2 cups Quinoa rinsed
  • 3 cups Water
  • 1 small Red Onion
  • 2 cups Edamame cooked, shelled
  • 3 tbsp Fresh Parsley chopped
  • 1/4 tsp Sea Salt
  • 1/4 tsp Black Pepper

Instructions
 

  • Bring the 3 cups of water to a large saucepan on high heat
  • Salt the water
  • Reduce the heat to medium add the quinoa cook for 25- 30 minutes
  • Remove from heat and set aside
  • Heat the grapeseed oil in a large skillet on medium heat
  • Add the onion and the bell pepper cover and cook for 5 minutes
  • Add zucchini and cook uncovered for about 7 minutes
  • Add corn, tomatoes, edamame, and black pepper stir occasionally
  • Cook for 5 minutes
  • Add the cooked quinoa parsley and stir and serve

My Notes

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Nutrition with Essential Amino Acids

Nutrition Facts
Quinoa and Vegetable Saute
Amount Per Serving (1 Serving)
Calories 427.5 Calories from Fat 94
% Daily Value*
Fat 10.39g16%
Saturated Fat 1.37g9%
Sodium 172.55mg8%
Potassium 1179.97mg34%
Carbohydrates 68.01g23%
Fiber 11.69g49%
Sugar 9.92g11%
Protein 21.92g44%
Vitamin A 1517.12IU30%
Vitamin B1 0.53mg35%
Vitamin B2 0.4mg24%
Vitamin B3 3.71mg19%
Vitamin B5 1.47mg15%
Vitamin B6 0.63mg32%
Vitamin C 64.77mg79%
Vitamin E 3.2mg21%
Vitamin K 26.8µg26%
Calcium 99.07mg10%
Copper 0.74mg37%
Folate 422.47µg106%
Iron 5.67mg32%
Manganese 2.35mg118%
Magnesium 219.77mg55%
Phosphorus 524.15mg52%
Selenium 6.63µg9%
Zinc 3.71mg25%
Ess-Methionine 367.75mg
Ess-Tryptophan 231.37mg
Ess-Threonine 655.62mg
Ess-Phenylalanine 912.25mg
Ess-Arginine 1395.88mg
Ess-Lysine 1220.62mg
Ess-Leucine 1423mg
Ess-Isoleucine 683.12mg
Ess-Histidine 554.12mg
Ess-Valine 808.5mg
* Percent Daily Values are based on a 2000 calorie diet. Some amino acids levels are estimated, some product manufacturers do not supply amino acid values. The value source usda.gov.