Your Recipe

Quinoa Porridge

Zutat  Menge  Kalorien 
Quinoa 185g 222kcal
Kokosmilch 250g 575kcal
Zimt 2.8g 7kcal

Recipe Instructions:

Ingredients
1 cup quinoa
4 cups coconut milk
1 tsp cinnamon
Instructions
Place quinoa in a colander, rinse thoroughly with cold water and allow to drain.
In a saucepan over medium heat, combine all ingredients and season with sea salt.
Bring to a gentle boil. Reduce heat, cover, leaving the lid just ajar so that some steam may escape, and simmer for 25 minutes, stirring every 5 minutes.
Remove the lid and continue simmering for 5 more minutes or until the quinoa has absorbed most (not all) of the milk.
Remove from heat.
Pour into bowls to serve.
Recipe Notes
Serving suggestion: Sprinkle with additional cinnamon for flavour, colour and the fact that cinnamon helps your body mop up triglycerides (which increase heart disease risk).

Nährwertangaben 
Portionsgröße  109 g | ml
Menge pro Portion  201
841
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 16g 20%
Gesättigte Fettsäuren  13g 66%
Natrium 13mg 1%
Gesamte Kohlenhydrate  14g 5%
Ballaststoffe  3g 11%
Zucker  2.5g
Protein  3.5g 7%
Vitamin D 0mcg 0%
Kalzium 25mg 2%
Eisen  1.8mg 10%
Kalium 247mg 5%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
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Vitamin
Nährstoff Menge  DV
Vitamin A 0.105 mcg 0%
Thiamin [B1] 0.066 mg 5%
Riboflavin [B2] 0.051 mg 4%
Niacin [B3] 0.675 mg 4%
Pantothensäure [B5] 0.117 mg 2%
Vitamin B6 0.079 mg 5%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 29.467 mcg 0%
Vitamin C 1.777 mg 2%
Vitamin D 0 mcg 0%
Vitamin E 0.401 mg 3%
Vitamin K 0.281 mcg 0%
Betain 0.027 mg 0%
Cholin 16.027 mg 3%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  13.9 g 5%
Sugars 2.5 g 5%
Ballaststoffe  3 g 11%
Carbohydrate 9.9 g 0%
Netto-Kohlenhydrate 11.4g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.159 g 0%
Arginin 0.393 g 0%
Asparaginsäure 0.306 g 0%
Cystein 0.058 g 0%
Glutaminsäure 0.598 g 0%
Glycin 0.169 g 0%
Histidin 0.093 g 0%
Isoleucin 0.13 g 0%
Leucin 0.229 g 0%
Lysin 0.175 g 0%
Methionin 0.072 g 0%
Phenylalanin 0.159 g 0%
Prolin 0.173 g 0%
Serin 0.157 g 0%
Threonin 0.113 g 0%
Tryptophan 0.041 g 0%
Tyrosin 0.084 g 0%
Valin 0.174 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 24.88 mg 2%
Kupfer 0.26 mg 29%
Fluorid 0 mcg 0%
Eisen  1.77 mg 10%
Magnesium 53.15 mg 13%
Mangan 0.99 mg 43%
Phosphor 133.25 mg 11%
Kalium 246.94 mg 5%
Selen 5.19 mcg 9%
Natrium 12.68 mg 1%
Zink 0.94 mg 9%
andere
Nährstoff Menge  DV
Wasser 75.624 g 0%
Asche 0.827 g 0%