Always check the labels of the products you use.
Method
- 1
Toast. Stir the quinoa in the dry saucepan over medium heat 5-6 min until it crackles and smells nutty, then tip into a bowl.
- 2
Soften. Melt the butter in the pan and cook the onion with the salt 5 min until soft and pale gold.
- 3
Simmer. Add the water and quinoa, bring to the boil, then cover and cook on the lowest heat 18 min, stirring once halfway.
- 4
Rest. Take off the heat and leave covered 10 min.
- 5
Finish. Fluff with a fork and fold in the herbs, lemon zest and juice; serve with lemon wedges.
Storage
Cool quickly and keep covered in the fridge for up to 3 days. Cool leftovers in a shallow container and refrigerate within 2 hours (within 1 hour on a day above 32°C).
EU nutrition claims
- Source of protein: 3.3 g protein per 100 kcal, about 13% of energy (needs ≥ 12%)
- Low sugars: 2.3 g sugars per 100 g (limit ≤ 5 g)
- Source of fibre: 1.8 g fibre per 100 kcal (needs ≥ 1.5 g)
Per 100 g of the finished dish, worked out from the nutrition per serving and the lowest likely cooked weight (about 69 g a serving), so the true values are, if anything, lower. Thresholds from the Annex to EU Regulation (EC) No 1924/2006. How we decide
Free sugars
0.1 g per serving
0.2 % of the 50 g daily maximum · 0.4 % of the ideal 25 g
Free sugars under 50 g a day, ideally about 25 g, based on WHO free-sugar guidance (not endorsed by WHO). The share shown is the share of one serving. WHO
Equipment
- medium saucepan with lid
- wooden spoon
- fork
- bowl
- grater
Nutrition per serving Calculated from USDA FoodData Central
| Per serving | Amount |
|---|---|
| Energy | 292 kcal |
| Protein | 9.5 g |
| Carbohydrate | 44.5 g |
| of which sugars | 1.6 g |
| of which free sugars | 0.1 g |
| Fat | 9 g |
| of which saturates | 3.7 g |
| Fibre | 5.4 g |
| Salt | 1.12 g |
Protein per 100 kcal
3.3 g High protein needs ≥ 5 g per 100 kcal (20% of energy) and ≥ 10 g per serving
Calculated from USDA FoodData Central ingredient values
