2. In a large non-stick skillet, heat the oil over medium heat and cook the leek, garlic, red bell pepper, and Italian herbs for 5 minutes or until softened.
3. Add the quinoa, broccoli, and broth. Bring to a boil, reduce heat, cover, and simmer for 15 minutes or until the quinoa is tender. Add the corn and parsley, and cook for an additional 5 minutes.
4. Transfer the mixture to a baking dish using a spoon and top with cheese.
5. Bake in the oven for about 10 minutes or until the cheese is melted.
Ingredients for
servings
10ml of
olive oil
1
leek white
3
garlic cloves
1
bell pepper
2teaspoon of
Italian spice blend
250g of
quinoa
500g of
broccoli
440ml of
vegetable broth
250g of
frozen corn kernels
1tablespoon of
parsley
190g of
cheddar
Rates
No reviews
Nutritional information *
Per serving
% RDA
Energy value
384 kcal
19 %
Fat
16,08 g
23 %
of which saturated
7 g
35 %
Carbohydrates
36,6 g
14 %
of which sugar
5,36 g
6 %
Protein
18,54 g
37 %
Fibers
8,02 g
?
More data
Salt
1,26 g
21 %
Cholesterol
32 mg
?
sodium
500 mg
?
magnesium
129 mg
43 %
phosphorus
443 mg
55 %
potassium
757 mg
38 %
calcium
289 mg
36 %
manganese
1 mg
71 %
iron
3 mg
24 %
copper
0 mg
36 %
zinc
3 mg
20 %
selenium
?
?
iodine
?
?
vitamin A
81 µg
10 %
beta-carotene
698 µg
?
vitamin D
0 µg
4 %
vitamin E
3 mg
35 %
vitamin K
172 µg
229 %
vitamin C
?
?
vitamin B1
0 mg
24 %
vitamin B2
0 mg
27 %
vitamin B3
2 mg
11 %
vitamin B5
?
?
vitamin B6
1 mg
28 %
vitamin B12
0 µg
28 %
vitamin B9
277 µg
139 %
Less data
* As an indication, before cooking, RDA of the EU.