Quinoa and Berries
1 serving of quinoa and berries contains 490 Calories. The macronutrient breakdown is 60% carbs, 29% fat, and 11% protein. This is a good source of protein (25% of your Daily Value), fiber (31% of your Daily Value), and potassium (14% of your Daily Value).
- Makes
- 2 servings
- Prep Time
- 10 minutes
- Cook Time
- 15 minutes
Ingredients
Honey 1 tbsp or 21g
Directions
- In medium saucepan, combine the quinoa, water, milk, and salt and bring to gentle boil, watching to prevent the milk from boiling over. Turn the heat down and let simmer until most of the moisture has evaporated.
- Add honey, stir. Cover and let sit for a few minutes. Top with berries and pecans.
Nutrition Facts
For 1 serving of quinoa and berries (385g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 490 | |
| Fats | 16g | 21% |
| Saturated fats | 1g | 7% |
| Trans fats | 0g | |
| Cholesterol | 0mg | 0% |
| Sodium | 158mg | 7% |
| Carbs | 74g | 27% |
| Net carbs | 66g | |
| Fiber | 9g | 31% |
| Sugar | 13g | |
| Protein | 14g | |
| Calcium | 152mg | 15% |
| Iron | 4mg | 55% |
| Potassium | 658mg | 14% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 0μg | |
| Beta carotene | 23μg | |
| Caffeine | 0mg | |
| Choline | 68mg | 12% |
| Copper | 1mg | 77% |
| Fluoride | 2μg | |
| Folate (B9) | 162μg | 40% |
| Lycopene | 0μg | |
| Magnesium | 186mg | 44% |
| Manganese | 2mg | 107% |
| Niacin | 2mg | 10% |
| Pantothenic acid | 1mg | 16% |
| Phosphorus | 431mg | 62% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.3mg | 21% |
| Selenium | 8μg | 14% |
| Theobromine | 0mg | |
| Thiamine | 0.4mg | 32% |
| Vitamin A IU | 39IU | |
| Vitamin A | 2μg | 0.3% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 1mg | 38% |
| Vitamin C | 4mg | 4% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0μg | |
| Vitamin E | 2mg | 16% |
| Vitamin K | 8μg | 6% |
| Zinc | 3mg | 30% |
| Sugars | ||
| Sugar | 13g | |
| Sucrose | 1g | |
| Glucose | 6g | |
| Fructose | 6g | |
| Lactose | 0g | |
| Maltose | 0.2g | |
| Galactose | 0.3g | |
| Starch | 44g | |
| Fats | ||
| Saturated fats | 1g | 7% |
| Monounsaturated fats | 7g | |
| Polyunsaturated fats | 6g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 1g | |
| Aspartic acid | 1g | |
| Cystine | 0.2g | |
| Glutamic acid | 2g | |
| Glycine | 1g | |
| Histidine | 0.4g | |
| Hydroxyproline | 0g | |
| Isoleucine | 0.5g | |
| Leucine | 1g | |
| Lysine | 1g | |
| Methionine | 0.3g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 0.4g | |
| Tryptophan | 0.2g | |
| Tyrosine | 0.3g | |
| Valine | 1g | |
