basalfit
Recipe

Sesame edamame quinoa bowl

Quinoa topped with edamame, crunchy vegetables and avocado in a sesame-ginger dressing. A plant-based bowl with plenty of protein.

Total time
30 min
Servings
2
Calories
573
Protein
26 g
Protein
26 g 18%
Carbs
65 g 43%
Fat
26 g 39%
I ate this: log it to today
  • Vegetarian
  • Vegan
  • Pescatarian
  • Dairy-free
  • Egg-free
  • Nut-free
  • No pork or alcohol

Ingredients

2 servings
  • 120 gquinoa, rinsed
  • 250 gedamame, shelled, frozen
  • 80 gcarrot, grated
  • 100 gcabbage, shredded
  • 100 gavocado, sliced
  • 15 ggreen onion, sliced
  • 1 ½ tbspsoy sauce
  • 1 tbspsesame oil
  • 1 tbsplime juice
  • 1 tspmaple syrup
  • 5 gginger, grated
  • 1 tbspsesame seeds

Steps

  1. Cook the quinoa in 260 ml of water, covered, for 12 to 15 minutes until the water is absorbed.
  2. Boil the edamame for 4 minutes and drain.
  3. Whisk the soy sauce, sesame oil, lime juice, maple syrup and ginger.
  4. Divide the quinoa between bowls, arrange the edamame, carrot, cabbage and avocado on top, drizzle with the dressing and sprinkle with green onion and sesame seeds.

What a serving gives you

High in Protein (53% DV), Dietary fiber (60% DV), Iron (39% DV), Magnesium (59% DV), Phosphorus (47% DV), Potassium (32% DV), Zinc (41% DV), Copper (121% DV), Manganese (≥132% DV), Vitamin A (≥38% DV), Vitamin C (≥46% DV), Vitamin E (26% DV), Vitamin K (91% DV), Thiamin (B1) (45% DV), Riboflavin (B2) (55% DV), Niacin (B3) (25% DV), Pantothenic acid (B5) (42% DV), Vitamin B6 (45% DV), Folate (143% DV), Choline (24% DV)

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Vitamins, minerals and every other nutrient

All nutrients (60)

Amounts for one serving and per 100 g. % Daily Value is for the portion, where the FDA sets one. ≥ marks a lower bound: USDA has no value for some ingredients.

Energy and macronutrients (8)
NutrientServing100 g% DV
Calories573 kcal155 kcal
Protein26.5 g7.18 g53%
Carbohydrate64.5 g17.5 g23%
Dietary fiber16.8 g4.56 g60%
Total sugars≥9.35 g≥2.53 g
Added sugars≥2.02 g≥0.546 g≥4%
Starch≥32.4 g≥8.77 g
Water245 g66.5 g
Fats and fatty acids (9)
NutrientServing100 g% DV
Total fat26.2 g7.09 g34%
Saturated fat≥2.81 g≥0.762 g≥14%
Trans fat≥0 g≥0 g
Monounsaturated fat≥9.44 g≥2.56 g
Polyunsaturated fat≥6.79 g≥1.84 g
Omega-3 ALA≥0.056 g≥0.015 g
Omega-3 EPA≥0 g≥0 g
Omega-3 DHA≥0.028 g≥0.008 g
Cholesterol≥0 mg≥0 mg≥0%
Minerals (10)
NutrientServing100 g% DV
Calcium200 mg54.3 mg15%
Iron6.97 mg1.89 mg39%
Magnesium248 mg67.3 mg59%
Phosphorus581 mg157 mg47%
Potassium1516 mg411 mg32%
Sodium712 mg193 mg31%
Zinc4.56 mg1.24 mg41%
Copper1.08 mg0.294 mg121%
Manganese≥3.04 mg≥0.823 mg≥132%
Selenium≥7.19 mcg≥1.95 mcg≥13%
Vitamins (13)
NutrientServing100 g% DV
Vitamin A≥345 mcg≥93.3 mcg≥38%
Vitamin C≥41.6 mg≥11.3 mg≥46%
Vitamin D≥0 mcg≥0 mcg≥0%
Vitamin E3.91 mg1.06 mg26%
Vitamin K110 mcg29.7 mcg91%
Thiamin (B1)0.542 mg0.147 mg45%
Riboflavin (B2)0.711 mg0.193 mg55%
Niacin (B3)3.99 mg1.08 mg25%
Pantothenic acid (B5)2.1 mg0.569 mg42%
Vitamin B60.771 mg0.209 mg45%
Folate571 mcg155 mcg143%
Vitamin B12≥0 mcg≥0 mcg≥0%
Choline133 mg36 mg24%
Amino acids (18)
NutrientServing100 g% DV
Tryptophan≥0.303 g≥0.082 g
Threonine≥0.845 g≥0.229 g
Isoleucine≥0.824 g≥0.223 g
Leucine≥1.65 g≥0.447 g
Lysine≥1.55 g≥0.419 g
Methionine≥0.425 g≥0.115 g
Cystine≥0.351 g≥0.095 g
Phenylalanine≥1.11 g≥0.301 g
Tyrosine≥0.675 g≥0.183 g
Valine≥0.933 g≥0.253 g
Arginine≥1.81 g≥0.491 g
Histidine≥0.658 g≥0.178 g
Alanine≥1.09 g≥0.294 g
Aspartic acid≥2.71 g≥0.734 g
Glutamic acid≥4.34 g≥1.18 g
Glycine≥1.11 g≥0.301 g
Proline≥1.48 g≥0.4 g
Serine≥1.33 g≥0.36 g
Other (2)
NutrientServing100 g% DV
Caffeine≥0 mg≥0 mg
Alcohol≥0 g≥0 g