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Nutrition score

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Asparagus & quinoa spring bowl
Asparagus & quinoa spring bowl
52 Nutrition score
Lunch 🥄 10 min prep 🔥 20 min cook 👤 2 servings

Grilled asparagus with fluffy quinoa, spring onions, lemon zest and toasted pine nuts. Light, elegant and nutritious.

vegan gluten free high folate
Ingredients (per serving)
Method
  1. 1 Cook quinoa in water for 15 minutes. Drain and fluff.
  2. 2 Trim asparagus and grill or roast at 200°C for 10 minutes.
  3. 3 Slice spring onions.
  4. 4 Toast pine nuts in a dry pan until golden.
  5. 5 Combine quinoa, asparagus and spring onions.
  6. 6 Top with pine nuts and lemon juice.

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Nutrition per serving
947 kJ
Energy (kJ)
204 kcal
Energy (kcal)
25 g
Carbohydrate
9.8 g
Protein
7.8 g
Fat
4.9 g
Fibre (NSP)
3.3 g
Total Sugars
26.5 mg
Sodium
0.01 g
Salt
21.5 kcal
Energy (kcal, CoFID)
Micronutrient
Potassium 670 mg
Phosphorus 217 mg
Folate 193 µg
Magnesium 119 mg
Chloride 67.7 mg
Calcium 65.3 mg
Vitamin A (RAE) 33.6 µg
Vitamin C 15.9 mg
Iron 4.5 mg
Zinc 2.6 mg
Niacin (B3) 2.5 mg
Vitamin E (alpha-TE) 2.1 mg
Selenium 1 µg
Manganese 0.823 mg
Copper 0.516 mg
Thiamin (B1) 0.302 mg
Riboflavin (B2) 0.239 mg
Pantothenic Acid (B5) 0.181 mg
Vitamin B6 0.11 mg
Fatty acids
Polyunsaturated fat (PUFA) 3.6 g
Monounsaturated fat 2.1 g
Saturated fat 0.66 g
Sugars (breakdown)
Glucose (dextrose) 2 g
Fructose 1.6 g
Sucrose 1.5 g
Carbohydrate (breakdown)
Starch 19.2 g
Amino acids
Glutamic acid 1.9 g
Aspartic acid 0.518 g
Leucine 0.475 g
Arginine 0.408 g
Proline 0.363 g
Valine 0.347 g
Phenylalanine 0.33 g
Serine 0.307 g
Alanine 0.278 g
Isoleucine 0.274 g
Glycine 0.245 g
Tyrosine 0.234 g
Threonine 0.224 g
Lysine 0.206 g
Methionine 0.17 g
Histidine 0.163 g
Cysteine 0.121 g
Tryptophan 0.083 g
Phytosterols & stanols
Plant sterols (total) 14.9 mg
Carotenoids
Beta-carotene 404 µg
Proximate
Water 110 g
Vitamins
Biotin (Vitamin B7) 0.4 µg
Fats & Fatty Acids
Omega-6 (Linoleic acid) 2.6 g
Omega-3 (Alpha-linolenic acid) 0.008 g
Flavonols
Quercetin 15.2 mg
Isorhamnetin 5.7 mg
Kaempferol 1.9 mg
Myricetin 0.005 mg
Flavones
Luteolin 0.003 mg
Apigenin 0.002 mg

Nutritional values calculated from Nutriofia food database per serving. Actual values may vary based on preparation method.